1. Keep insulin levels low. Insulin is a storage hormone and one of its job is to store fat. Keep insulin low by keeping carbs low and foods that raise blood sugar quickly.
2. Relax. When you're relaxed, cortisol levels are low. Excessive cortisol for too long can cause weight gain. So play, do yoga, write jokes - whatever relaxes you.
3. Avoid alcohol. First, a lot of them are made from wheat/barley and aren't paleo. Second, they are for the post part empty calories. Try and drink wine or any other alcoholic drink that are made from paleo ingredients like grapes/olives.
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eat more veggies and less of everything else
stay away from binge trigger foods even if they're nutritious e.g. nuts
stick to 2-3 large meals and dont snack.
don't let yourself get to the point of starving; the chances of you binging go way up
Stay hydrated. If you think you're hungry, drink a couple glasses of water and reevaluate in 30 minutes.
Don't let a bad /day throw you off the wagon. I've had some awful peanut butter binges and didn't gain a pound, because I awoke the next morning, resumed my diet/exercise, and pretended like it never happened
1. keep carbs low (under 100 grams)
2. get a good night's sleep
3. don't obsess over the numbers on a scale
1. The majority of your calorie deficit should be created by increasing exercise, not cutting calories: Doing so allows you to take in more nutrients/calories, so you are more nourished and do not run into much if any of the metabolic/hormonal slow-down that typically occurs in low-calorie dieting. Also, increasing G-flux in this way is shown to improve body composition and nutrient partitioning. Also, it's easier to maintain because the psychological costs of low calorie dieting are large.
2. create short and long term goals and hold yourself accountable. For instance, a short term goal would be to eat x amount of food and complete y amount of exercise, TODAY. Long term would be to be a size z waist by June 1st.
3. Be prepared. Things aren't always going to go your way and be prepared for the unexpected. This may mean preparing food in bulk and putting it in tupperware in your fridge/freezer. You're a lot less likely to eat a buger, fries, and a milkshake if you've got an already prepared meal of steak with broccoli sitting in fridge.
Bonus 1: don't let perfect be the enemy of good enough, don't overthink it, and make the best of each situation given your resources at hand.
1. Eat mindfully. Eat when you're hungry and stop when you're satisfied.
2. Limit your fruit consumption to 1 serving per day to avoid spikes in blood sugar.
3. Move your butt. Whether it's power walking around the block or a WOD at your CrossFit gym, get off the couch.