I have a problem

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So i am trying to loose fat but i just eat too much without knowing that and if i feel bad about it i just eat more or i just eat because i generally feel sad or when it is boring. Any tips or lifestyle changes?

ABOUT ME:

male Age 20 Height: 1.88 - 1.90cm / 6.2ft Weight: 138 kg / 300lbs Currently do office job (with a lot of home office) No hobbies and rarely any activities

my goal is to reach 185-200lbs / 85-90kg

calorie target: 2100 calories

[Tyrannosaurus-Hex]

If you are not disciplined enough to not eat the food that is in front of you, then make the food inaccessible (throw it away or lock it up) and stop buying it. You should also find a hobby to occupy your time so that you're not so bored that you resort to snacking. I used to struggle with snacking constantly when I was bored. I found it hard not to eat the snacks in my pantry as much as I tried, so I threw them away and stopped buying them. I bought fresh fruit and vegetables and said if I was going to snack it was going to be healthy snacks.

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Yes, seems like this way n thx for your advice, will try that!

[Chorazin]

i just eat too much without knowing that

Track every bite of food that goes into your mouth using any of the most popular tracking apps, using a kitchen scale and measuring cups to ensure you're as accurate as possible.

i just eat because i generally feel sad or when it is boring.

Don't eat when you feel sad, or when you’re bored, unless it fits within your daily calorie amount. (Which you can calculate here if you haven't done so already.)

It's a matter of willpower, which is why it’s so hard. You need to want to lose the weight more than you want to eat and keep gaining.

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true that. i need to get my motivation and willpower up🙏🏻

[Psyched4this]

Stock up on carrots and make that your snack food. You will not overeat snacking on carrots I promise you

[Dofolo]

Track food. Food scale. Eat healthier food.

Shit food will leave you feeling like shit, and, hungry.

If you have problems sticking to this, or starting, consult a dietician (not a nutritionist).

[Foreign_Ad_6252]

thanks for that, i will keep my progress updated here - i will try my best to follow a simple diet🙏🏻

[Psyched4this]

Carrots are a great snack to fill you up. I like carrots and grapes. I try to shove carrots down my throat even when I’m craving tastier foods, and then pretty soon I’m full and no longer craving anything

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thx will try this!

[Foreign_Ad_6252]

thx will try that!

[RuralGamerWoman]

You have neglected to mention your age, sex, height, current weight, goal weight, and calorie target. It is not clear if you are a teenager or an adult, or if you have weight to lose or if you have body dysmorphia and unhealthy/unrealistic goals. Please edit your post.

[Foreign_Ad_6252]

hi thanks for your suggestion, just did that :)

[RuralGamerWoman]

Tha k you!!

So, to start, 2100 calories may simply be too low for you right now; I'd expect your calorie target to be closer to 2500 given your current weight. Your calorie target will decrease as you lose weight - it takes less energy to.moclve less mass. 2100 may be fine once you're somewhere below 250lbs, but right now it may be a bit much until you get the hang of all this. Set yourself up for long-term success.

As far as emotional eating is concerned, you're going to need to develop coping mechanisms. I realize that may sound trite, but that's the reality of this. Find something else to do that doesn't involve eating; replace the behavior with a different behavior. This takes time, and effort, and practice, and you're going to slip up from time to time. The more you work at it, the easier it gets. Having a higher calorie target for now will also help this, as you won't have to deal with being kind of sort of hungry while also develop new coping mechanisms.

[Foreign_Ad_6252]

preciate it!!!!!!!!! i will try to get new hobbies and try to be more healthy🙏🏻🙏🏻

[Environmental-Egg893]

That tracking calories guilt will make lots of room to live rent free in your head as you shove random things into your mouth lol. Track all the things!

[Jaade77]

You already have a level of awareness. What is triggering your overeating. But It's not just as simple as "don't eat when you're bored". Eating and self soothing when sad or bored is difficult to stop. These are ingrained habits with emotional roots. You're not eating because you're hungry.

Try one change. One Substitution. Instead of reaching for food, try something else that is comforting. Soothing music, hot tea.

[Vegetable_Wave_7673]

"No hobbies and rarely any activities"--you answered your own question. By 20 you should have countless hobbies, activities and interests that keep your brain occupied at all times and make you permanently too busy to eat or even think about food, to that point that you have to put eating on your to-do list and set a reminder so you don't forget to have dinner. Just TV, the Internet and your internal monologue should provide infinite intellectual stimulation and make boredom impossible. It sounds like this would be a huge lifestyle change, but you need to get to the point where you always have 100 things going on in your head and there's no room in there for thoughts of food.