- So how you stop overeating and snacking?
What do you do when you find that a couple of instances
of snacking throughout the day,
a couple of meals where you overate throughout the week,
are enough to slow down your fat-loss,
or even completely stop you from getting leaner?
And this is really, sometimes, all that it takes.
And this is something that I've personally dealt with,
and I see so many deal with it.
And maybe you're in a situation right now
where you're putting in a lot of good work
throughout the week, but there is just a couple
of those little instances that really throw you off.
And by the way, none of this video is gonna
be some kinda quick fix or some kinda supplement,
or me just telling you that you need
to willpower your way through this.
I'm gonna be giving you strategies that you can apply
to start seeing better results,
and to start becoming more consistent.
And by the way, if you're new here,
my name is Mario Tomic.
If you'd like to learn more about exercise and nutrition,
how to get lean, how to make this a lifestyle
with no supplements, no B.S., how to really do this thing,
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and now let's dive into it.
So the first strategy that has the power to help you
to stop overeating and snacking is
to engineer your surroundings to limit
the number of opportunities you have to eat.
And this is extremely important.
If you're in a fat-loss phase right now,
you don't want to be in an environment where food
is readily available throughout the whole day.
You actually wanna create some friction
between you and getting that food,
which means that food should not be in your environment.
And by cleaning up your environment, you're gonna
really prevent a lot of these unconscious triggers
and a lot of these cravings that normally happen,
that normally result in adding extra hundreds of calories
throughout the day just because
you engineered your environment.
You can also help yourself by applying intermittent fasting,
and saying that you're gonna eat only within
an eight-hour eating window,
and you're gonna be fasting for 16 hours.
I usually recommend this as a starting point.
For beginners, if you've never fasted before,
this is a really good starting point.
So basically, you have a 16-hour fast,
and you have the eight-hour eating window.
And within an eight-hour eating window,
I also recommend having a clear structure and saying,
Look, first meal at noon, last meal's eight,
and I'm gonna have a small meal let's say
around three or four p.m.
And just by having these rules in place actually gives you
the structure and helps you, and really you know
when that meal is coming, so you're not gonna
mindlessly snack and eat random stuff throughout the day.
You know when your meals are, and you just limit yourself
basically to eat only during these meal times.
Now, the second strategy that can help you stop overeating
and snacking is developing something I call
a default meal plan.
This is basically your meal plan that ticks all the boxes.
It's your meal plan that hits all the numbers.
It has the right amount of calories, has the right amount
of macros, it just is perfectly set up so you don't have
to think about things throughout the week.
And this is your plan A.
You always wanna have that plan A there, and if things go
as planned, you basically just execute.
Then you can be consistent.
Of course, life happens, and nobody's perfect.
Things will occur throughout the week, but you always have
that plan A that you can rely on.
And this is very important to have that strategic plan
in place that will eliminate decision fatigue.
And it's gonna make the diet simple, because you know
that you can always fall back on that default.
And what often tends to happen is that, because you realize
how simple it is, and because the default plan
is giving you results, if you set it up correctly,
of course, you actually wanna do more of the meal plan.
You actually are gonna go out of your way to do more
of the meal plan, and it's gonna eliminate a lot
of the mindless snacking, a lot of the other food choices
that would normally end up in a diet
when you don't have your default meal plan.
Now, the third thing that's gonna help you stop overeating
and snacking, is actually to stop undereating.
And this is a huge problem, I had it myself.
I would overeat by accident some day,
and then the next day, I immediately wanna compensate,
and I'd go really hard on the diet.
I undercut my intake, and that actually sets me up
for more overeating in the future.
And then it becomes this never-ending cycle,
and also an emotional roller coaster, because then
you wake up, you see the scale weight.
Actually it rewards you because you undercut your calories,
and you see how good it feels to lose that much weight
in one day, but then you're hungry, you overeat,
and then you feel guilty when you see
the scale weight the next day.
And it really ends up being very, very unsustainable.
And when you're doing this, you're basically thinking
of this journey like a sprint,
instead of thinking of this as a marathon.
And it really is a marathon.
And you gotta be thinking more,
not just what happens this week,
or especially not what happens this day,
but more like what is gonna happen
months and years into the future?
Think more sustainability.
And you might be going very aggressive with your diet now,
which is causing you to snack more,
which is causing you to overeat because the body is
just under too much pressure, so you might need to go
a little bit less aggressive, but then you're gonna
be able to be more consistent and then as a whole,
you're gonna be able to lose more body fat
and you're gonna reach your goals faster.
And I made these mistakes myself.
I know exactly how you feel if you're like,
"Well, I feel very motivated right now,
"I know I can do it, I could go hardcore."
But then of course, we don't have empathy or our future self
which is gonna be in a situation
where you're gonna be hungry.
You're gonna be depleted mentally.
You're gonna be stressed out and then you wanna eat
because now you're in a good stage.
You're motivated, you're maybe full after a meal.
You're making decisions for your future self
who is not in that same state
and this is a really big problem.
So think about more sustainability.
Think about situations that you're gonna end up in
and make the diet so it's sustainable,
that you can actually make progress
and also thinking again, years into the future,
how is this gonna be a lifestyle?
Because at the end of the day, it has to be a lifestyle.
It can't just be some kind of aggressive diet
that you can sustain for a very long period of time.
Actually what I'm gonna do here at the end,
I'm gonna leave a video where I describe
some of my biggest dieting mistakes that I ever made
which I don't want you to make.
I want you to learn from my experience.
I want you to check out that video here at the end.
Also, if you wanna work with me as your mentor
and as your coach on this journey, if you want my help,
I'm gonna leave a link in the description below
where you can check some of the work I do with my clients.
So you can check that out and see the results there.
Other than that, I will see you in that next video.
(inspirational music)