Step 4: Food “Adjustment” Not “Restriction”
Controlling Frequency
- Limited ramen to once a month (significant calorie reduction)
- After losing 33 pounds, started skipping rice at dinner on some days
- Ate nutritious meals during the day, gave my digestive system a break at night
Avoiding Excessive Restriction
Complete food bans cause stress and lead to rebound weight gain. My small adjustments:
- Split desserts with friends at cafes
- Switched to unsweetened coffee or tea
- Allowed myself sweets in moderation when I wanted them
These strategies helped me avoid stress and maintain consistency for the long term.
