Does anyone have good advice for improving self-control? I'm tired of being fat. I see pictures of myself from a decade ago and they make me sad because I'm gained so much weight since then. But in the evenings, I get hungry, and I say to myself "Well, if I indulge myself one night, it won't hurt anything." But I do it so frequently that it does hurt me. I don't want to be fat anymore. I want to stick to my calories that I'm allotted for the day and lose weight and not feel sad when I see myself in the mirror.

>>33260773 (OP)
give this playlist of videos a watch, I found it useful when starting my diet
https://www.youtube.com/playlist?list=PLGksO25sByeq1Qjye7UlLvII84DsY_hSk

This woman also has a lot of good videos on her channel about fast/junk food science I found interesting.

>>33260795
Thank you man, I bookmarked this.

>>33260773 (OP)
meticulous counting. logging calories, daily weight, bullet journaling that makes a long line of green checks or red Xs. incredibly easy to set up an LLM thread to keep track of it nowadays too.

then you have to log exercise and get an idea of what it's burning.

you indulge when everything is abstract. when you know that you're at like -250 kcal deficit for the day and you know roughly what you have to do to end up at 0 for the day, or 500, or 1000, you engineer your cheating to not mess things up.

just having the vague "tonight is shot, I'll start for real after this binge" is an impossible cycle to escape from. "I've done -500 kcal deficit for 5 days and it's Saturday so I'm going over by 1000 calories in cake and ice cream for one night" actually is manageable and sustainable

>>33260773 (OP)
I fast and do a few days a week in the gym. I won't say I feel better or anything, but my life has been changing for the better.
Idk just do it.

>>33261234
If OP stuffed himself all the way up to fatty status what makes you think he'll have the mental fortitude to count down every single calorie he consumes? He's better off just by stopping eating trash, if he sticks with it, then he can just eat smaller portions of non-trash food. There, problem solved. Needless to say that you need to add exercise and higher water intake into the mix.

>>33260773 (OP)
Not doing is different than doing in regards to self-control. I think instead of planning everything out you should work to develop a personality that doesn't do the thing. If you find better replacements for these things, whether it is playing a game and drinking water when you are hungry, or learning how to make giant tasty low calorie salads, or even just only binging on Sundays, you basically need a thing to do that helps you spend less time eating the things that make you fat. You can even eat them later. You just need more things in your life in between doing them. Also if you go without long enough you will adapt psychologically to that lifestyle. Just become a new person basically living in the original sin of the old person you were. You're going to need to micro-starve basically to lose weight and that is going to suck, but eventually you can eat a larger diet but not as large as you were before when you were big. Losing weight won't be forever.

>>33261282
>If OP stuffed himself all the way up to fatty status what makes you think he'll have the mental fortitude to count down every single calorie he consumes?
yes because i literally described what i did to go from 400 -> 250 after years of other things not working

you don't need to track every calorie you just need a running total to the nearest 250. it's just like counting cards in blackjack, you just need to be able to know enough to have your running total for the day, I'm at -500 today, I'm gonna eat 750 and go to sleep, etc

>>33260773 (OP)
I used to weigh 245 pounds and lost 80 pounds; this is my easiest reccomendation.

>DON'T DRINK YOUR CALORIES

No soda, not even any fruit juices.

>Sugar is the biggest culprit of weight gain.

So cutting any drinks that have sugar or an artificial sweetener is a huge win. Stick to only plain water, coffee (black), and tea (non sweetened, no artificial anything).

Just cutting sugary drinks alone helps so much. My next big tip is

>Find a physical activity you genuinely enjoy

It's ok if you suck at doing it, just enjoy doing it. I got into hiking long distances, and then got into climbing.

>Don't exercise to lose weight, exercise because it's fun

Jog because it feels good to jog. Play sports because it's fun to play sports. Climb a tree because it's fun and exciting. Don't force yourself to go on a treadmill 30 minutes a day; you will lose your will power. When you move, have fun moving (and enjoy the adventure and satisfying sore body after exercising in a hobby).

My third piece of advice is

>Eat healthy food that tastes good

Broccoli is really healthy, but that doesn't mean it has to taste like shit. There are so many recipes that are lower calorie and taste great. Try to avoid carbs like bread at all costs and eat mostly protein and healthy fat rich foods. Eat only veggies that are really low in sugar, and eat fruit sparingly (grapes and dates are so high in sugar.

I wish you the best OP.

I remember when I first started trying to lose weight, one thing I was shocked by was seeing just how many calories I was eating at times without even realizing it. For instance there was a breakfast food cart in the block between the exit from the subway and my office, so every morning I'd stop and get an egg sandwich on a roll with cheese and ketchup. I had no idea this little sandwich was 600 fucking calories. Or sometimes I'd go to a deli and get a mushroom and swiss omelet with home fries and toast instead, that's over 1000 calories. Like maybe if you're working in construction or something that's a good thing to get for the start of your day, but I was just working in an office where I was sitting all day.

Then I realized at lunch time I'd go to the deli and get a grilled chicken sandwich, but I'd also get a big bag of chips (like 450 calories) and a piece of candy (like 250 calories but a lot of sugar). Then when I was eating lunch I was basically eating the sandwich quickly as a chore so I could get to eat the sides, which was what I really wanted to be eating.

Then at night I'd go out and get some chinese food or something, and always tell myself I'd save half for the next day, but never do it. Even when all the salt clearly made me sick.

So I realized what I was doing and decided to cut out that stuff. Started having just a banana and yogurt or cereal for breakfast. At lunch only getting the sandwich and an apple. And for dinner just having a can of soup. Things like that. Made such a huge difference and I started losing weight quickly. So take a harder look at your diet and see if there are things you're doing that are obviously wrong that you can change.

One snack I really like are roast edamame from the brand seapoint farms. Very filling and more nutritious replacement for potato chips.

>>33260773 (OP)
>I'm tired of being fat.
the only way you're fat is by consuming seed oils
cut carbs, vegetables, any vegetable fat and synthetic sugars

want something sweet? eat honey
craving some snacks? eat cheese, drink milk, eat some eggs
fruits are good too

>>33262140
>works cited

>>33260773 (OP)
>But in the evenings, I get hungry
I get intense cravings in the evening and the solution that works best for me is to simply not have anything snack worthy in the house. All I can gorge myself on is bread and fruits.
I only buy 100g of snack on saturdays as a treat.

>>33262355
DoorDash...

>>33264718
do something shitty and get yourself banned from all food delivery apps in a couple days. if that's tempting you you need to rip off the bandaids