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討論區規矩與守則
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(I don't know why you would feel "deprived and sick." Make sure you're following all your physician's recommendations and that you're eating healthily, even if you're restricting caloric intake. You may wish to also take some supplemental multivitamins until you get a healthy diet worked up. Check any medications you take for contraindications.)
Get some light exercise, like walking. Going for a walk out in a natural environment with trees and green stuff would be best.
Get yourself on a regular sleep schedule if it is at all possible. Same waking time, same sleeping time. Do it.
Eat at around the same time, whenever possible. Do not eat within four hours of bedtime. Do your best on that.
Count calories.
Count they...
There are fifty-eleven calorie counting apps and websites out there, many of them free. If you don't want to do that, then make up your own calorie-counting spreadsheet. (A relational database would be ideal) Track ALL of your calorie intake. Do it.
Depending on your build, age, activity level, etc, you're going to have an amount of calories considered to be nominal to support that build/activity level/age/etc. There are charts to give you a general idea of how many calories should be normal and what are less/more.
Example: https://www.webmd.com/diet/calories-chart
Count your caloric intake. Do it. If you eat or drink it, count it. If you use an app, just about everything you can think of, including meals from popular restaurants, is going to be on it. You can do it yourself, though, just by calculating the calories once and keeping records of that to fill-in when you eat that item again. (Most people have a pretty predictable diet.)
What you're going to want to do is decrease caloric intake and combine that with some regular moving around stuffs. If you already do that, then increase it a little bit. Exercise can certainly help to get you moving and actually reduce boredom/anxiety/depression eating.
If you are obese, get your physician involved. They can help a great deal.
What your goal will be is to establish regular eating habits that are not abusive... You will get used to staying on a schedule, alter your lifestyle a bit to include normal physical activity, maybe even a little extra if you feel like it, and get used to eating appropriately and knowing what it is you're eating and how much.
Only weigh yourself in one-week intervals. Do not run to the scales every day... Once per week, that's it. Track your progress. This is important - Your weight is going to fluctuate day to day. Heck, your dumps could be two pounds for all I know... So, once per week. That's it.
Lastly - Tell someone. Get a friend in on your plans and if they want to join you, they can do the same thing. If not, just get them on board with being supportive and willing to accept you reporting your weekly progress to them. You will likely need that kind of pressure, but are you brave enough to do it? :)
Some thoughts:
Therapy - If you're finding yourself feeling like you're truly being deprived, or feeling tortured, and unfulfilled, it might be time to get some counseling to help you as you try to restructure your eating habits and lifestyle.
Cheat days - No. That's wrongthink. You don't reward yourself for doing a great job at recycling by dumping a bucket of hazardous waste in the nearest natural stream, do you? You should create a balanced diet with enough enjoyable foods in it that there's no "suffering" involved and no week of meals is seen as needing some eventual relief just so you can dive into a bucket of ice-cream. If you want a "reward day," then do that... but make the reward something that supports your goal, not something that destroys it. Go to a museum or art gallery or take in a movie, without a trip to the concession stand.
Work in "treats" that are healthy, but may not have lots of calories. A regular kitchen "spice rack" has tons of stuff to add interesting flavors to things. Fruit is always a good choice, too. But, add it as a regular part of your diet, like an afternoon snack of fruit and yogurt. Salsa, salads, veggie plates with measure low calorie dressings, etc...
Drugs - No. Unless prescribed by a physician, you should not be using drugs, appetite suppressants, etc, to lose weight and stem off the cravings to eat unless that will be your life from now on and you aren't going to ever stop taking those drugs... IF youf physician recommends it, then of course that's fine. Just be advised that rebounds occur once the active component is withdrawn and someone has not developed healthier lifestyle and eating habits.
maybe its just me but carbs make me hungrier a few hours after eating them
if i just skipped the meal i am less hungry, it's weird
Other than that there's the obvious, aka proper nutrition and LISS cardio, plenty of sleep and plenty of water (carbonated diet drinks in moderation are fine).
Don't drop too quickly, moderation is key to keeping the weight off.
Second, have your last meal around 6-7 pm and dont stay awake, if you sleep before the hunger starts coming it s going to be easier.
Eventually, your stomach will shrink and the process will be easier.
Take some tips from carnivore. Fat and meat satiate, a boiled egg is like a stone in the stomach, cookies or chips you can't stop at just one.
Eat slowly.
https://www.youtube.com/shorts/7aJTjdmi_8Y