Quote Originally Posted by Ramen View Post
the best appetite suppressant is clean eating, and by eating lots of fiber. do you like broccoli?? broccoli with cheese even?

now i asked about the smart phone thing because it is next to impossible to change your eating habits without keeping track of what you eat. i always thought that "writing down" all your food was hogwash and just too much WORK, which is why a lot of people end up failing eating plans. download a free app called "my fitness pal". they will help you make a target calorie goal/day. with it you can pretty much eat whatever you want, but in moderation, as long as you don't go over your goal. when you enter your exercise for the day, it adds more calories to your daily target and can therefore eat more if you so choose.

now, you could do the my fitness pal, but i'm not going to just throw you towards and app and leave it at that. you need to get through the "clean eating" lesson. eat "clean" if at all possible.

food:

avoid- fried, greasy, hard carbs (white bread, etc), high fat meats, cream based soups, super high sodium

recommended foods- lean meats (especially chicken and turkey. sub ground turkey for ground beef if you can.), lots of vegetables, whole grains (sara lee makes a great 45 calorie multigrain sliced bread. in nashville they carry a brand called "healthy life"... good shit. i miss it..), high fiber foods
(fiber keeps you fuller and you body can't absorb much which is why it makes you poo so in retrospect you take in less calories), cooking spray over fats and oils EXCEPT healthy oils like flaxseed oil and olive oil (i use NOTHING but olive oil.), if you must have fries then bake some, as a man you can consume more calories so make burgers with extra lean beef or turkey

now, the only thing i would recommend be completely OFF limits are high calorie drinks and fried foods.

anything else, you can have whatever you want but PORTION CONTROL is KEY!!! i still have chocolate and cookies every now and then as a treat. you will learn to treat yourself and then you don't feel deprived.

keeping track of all you consume and looking back at it can also help you from binging because it puts it into perspective how much you've eaten.

now here's portion guidelines to help you if you don't have a food scale:
pasta - 1 cup cooked is about 2oz, one serving, visually it's roughly the size of your fist.
one serving of lean meat is 3 or 4 oz. (yeah.. restaurants OVER feed people) and it's roughly the size of your palm without your fingers of course.
teaspoon is roughly the top segment of your index finger
tablespoon is roughly the top section of your thumb
one oz of lean meat of cheese is roughly the size from base to tip of your thumb

read all your nutrition labels!! portion and consume a serving at a time!!

i don't recommend drinking but it won't ruin you, just take the calories into account!!

i recommend cardio at least 4x a week with a minimum of 35min each time, and strength at least 2x a week. muscle burns fat and after doing strength training, your body continues burning calories. give your body 24-48 hours to recover after strength training before you do more strength training. you said you lift so i assume you have free weights. do full body 2x a week. bodybuilding.com has great workouts/exercises. they also have recipes.

and the biggest rule is WATER WATER WATER!!! have MINIMUM 8 servings of water/day. one serving is 8oz. there are 2 servings in the average bottled water. drink at least 4 bottles of water and you'll be fine. more water is best, but just 8x8oz minimum. if you get used to drinking water like beer (pretending i'm chugging a beer actually helps me. pitiful, i know, cuz i don't drink anymore) then the next soda you have will taste too sweet. srsly...

ok, i can't think of anything else. read all of this ^^^^ and if you have a questions, let me know.
im not going to troll you, perhaps i would like to lose my kg, here a question, is ok to eat sushis everyday?