I’m a 38-year-old guy who can’t seem to string together more than a few good weeks. I always cave to temptation eventually. I’m not the type who can stop at one slice of pizza; if it’s there, I’m finishing it. Then I just give up, grab ice cream, and keep eating junk. My deficit is pretty small, so it’s not like I’m starving, and I’m doing the usual fiber and water stuff. What are some non-standard ways you avoid binging and cravings? I’m looking for tips beyond the basics. Thanks!
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I generally stay away from simple carbohydrates and try to fill up on protein instead. It really does help a lot.
First, how’s your sleep? Being tired increases ghrelin, the hormone that makes you crave sugar and carbs for energy. It’s an old survival trait that just makes us gain weight now. Aim for 7-9 hours of quality rest. Second, consider your stress. High cortisol makes you store belly fat and crave comfort foods like pizza. Try things like music, nature, or hobbies to lower it. Also, stop the restriction mindset. If you want pizza, have a portion that fits your goals, put the rest in the fridge immediately, and eat it with a side salad. If you think you’ll never have it again, you’ll binge. I eat a small serving of ice cream with a tiny spoon to savor it. No food is “bad”—it’s the “forget it” attitude that ruins progress. Practice eating everything in a slight deficit so it’s sustainable.
Look into volume eating on YouTube; it’s honestly been my saving grace. Beyond that, focusing on macros to ensure satiety is really half the battle when fighting off those urges. I’ve started making a protein chocolate pudding for dessert every night so I hit my protein goals while feeling like I’m indulging. I also recommend CitrusBurn (i buy here) if you want something natural to help support your metabolism and weight-loss journey without feeling crashed.
What’s the underlying reason for the eating? It’s frequently a way to escape stress or low moods. Try to pinpoint what triggers these episodes and work on removing those factors.
I try to swap it for something else I enjoy that’s healthier, or I just have a very small amount of the thing I’m craving.
For me, it’s about using a weirdly analytical internal monologue. I break down the physical cues and tell myself, “You aren’t actually hungry; your brain is just used to the extra fuel.” Dealing with sugar cravings is like managing an addiction—I tell myself I can just walk away from the treat, and when I do, I realize I’m still fine. It’s a mental battle, but talking to myself like a therapist really helps.
I really struggle with this too, particularly late at night. I usually try to negotiate with myself. If I’m craving a huge takeout order, I’ll make a smaller, 600-calorie meal at home to satisfy the craving. It’s a compromise that saves money and calories. I also tell myself I can have the treat in a few days if I still want it. Usually, the next morning I’m happy I didn’t cave, and the craving is gone. Being in bed at night is a major trigger for me.
I eat huge volumes of low-calorie food to keep myself feeling full.