1. Eat slower (by starting conversations) 2. More volume, less caloric meals 3. Prioritze protein 4. Have set meal times, don't wait until you're super hungry 5. Keep yourself hydrated, before a meal or throughout the day 6. Reduce sugar/highly processed foods intake 7. Train weights instead of high interval trainings 8. Don't eat if you are trying to soothe away feelings

This is me, the guy that overeats and never feels full. I think we need to recognize how food has an addictive quality.

This guy is the reason why I've lost 10kg and got stronger while doing it!!!

I watched your video on 4/27 after i realized i cant live obese forever... lost my weight from 112kg to 98kg after 11 weeks. Thank you for inspiration

What I've started doing is dividing my meals up. Instead of piling everything onto my plate, I'll put a small portion on my plate and go and sit down to eat, then I'll go back for another small portion but only if I'm still hungry, then I'll put the rest in the fridge and go for a walk.

another tip: try and cook for yourself. the effort of preparing and cooking your own food makes you less hungry. there are youtube videos explaining the effect. plus, you get to learn a new skill or a new dish lol.

I used to be 135kg (Around 300lbs), im 6ft 5, and was obese. Best thing i found for overeating was drinking water whenever I had a hunger spike, and having these set times when I eat. I lost 39kg (nearly 86lbs) in less than a year, mainly because i fixed the way I eat. I now am training to compete in the European Amateur Boxing championship, hopefully next year. It’s incredible how your body just fixes itself if you have a good lifestyle, and control impulses

I don't ever remember not being able to finish a steak. But definitely good advice. I just overeat because I have no life and I am bored, and i eat while watching something.

Since June 2022 I lost 10 Kg and built a lot of muscles. The key for my results was his video about emotional eating. Thanks wanhee for the great work!

Being mindful is really essential when it comes to eating food. Know all your triggers. As for someone who loves working out and eating, i admit, i also have a hard time finding the threshold. But know that don't punish yourself, enjoy the process, eventually we will achieve the body we want.

Needed to hear this for sure. Your videos always seem to come at the right time and addresses the problems I've been facing. I like your unique viewpoints and explanations.

just finished a binge, the last point really hit home, hopefully this time i actually change, thanks so much wanhee!!

thank you so much for making this video, the message is clear and well-spoken

Sometimes when I crave something unhealthy, I cook myself a shrimp burrito. I'm in southern California, so I have access to the large mexican tortillas. Stir fry a lot of shrimp, onions, and bell peppers and stuff it in a burrito. Price is roughly the same as eating out, and I get a lot more protein with the volume.

we have nothing in common. i loooove hearing your perspective. you teach me so much new stuff!

He has great real world experience on getting lean. Applaud 👏👏👏

I literally spent my whole night crying over my body and today I convinced myself that ill just have one cake but my mind kept telling to keep going because « I’ll be fasting tomorrow » but now I just feel bloated and like I’m gonna throw up. I really need to see a professional because I’m ruining my mental health

real grateful for you !!

Another banger. Your videos help me so much man. Please keep it coming.

The last tip is the one that really hit me. I think I gobble to fill the hole. Now to deal with that hole.....

Love this guy!Very practical and the visuals were amazing!

My appetite is genuinely scary, when i'm in front of food, i can always eat no matter how full i am. Thankfully thanks to exercise and educating myself about nutrition i maintain a decent shape, but I'm afraid of what would happen if i injured myself and couldn't train for an extended period of time. I'm going to implement these tips, thanks Wanhee

awesome video, been going up and down weight nonstop cause of my binge eating! really helpful tips, thank you!

Fix all the problems that make you wanna eat, not easy. Most people don't overreat just because they love food.

I love your videos so much, ever since i subscribed i never felt better 🙏

Great timing! I was just thinking about this.

Fantastic video! Thanks man!

Ahh the beloved and infamous Mindset tip. Always the best part. Emotional Eating compared to a Wash basin- There's a hole in the gut-bucket dear Wanhee.

What i do is eat nutritious dense food. Like soups, stews, fruit smoothies with protein. And a lot of meat, a lot of eggs, natural yogurt, and I dropped sugar. Helped me a ton.

Last point 💯!’

incredibly well put, realistic, and useful advice. some of the best straight forward content i’ve seen about diet.

Thanks man, really good video and a nice, chill voice. Lets see if i can use some of your tipps.

You’ve been there I’ve been there lmaooooo (I am there💀)

thanks man, you don't know how much i needed to watch that

What I stopped doing is buying snacks to bring home from the store. Thinking you need a snack in between each meal was toxic for me lol. The whole smaller and more frequent meals isn't good for me and having my main meals and nothing else is what helped me lose some weight.

Sunday is my fav day in the week cauz of you wanhee

I’m 3 days sober from binge eating brownies. No other sugary snack as me in a choke hold than brownies. I would eat a healthy meal than a ton of brownies right after. If I stop eating brownies I would be healthy

this was really helpful, tysm

one meal a day is working surprisingly well for me :)

Lost 8kg since start of this year using your strategies

Thank you bro

I think im growing a bond love and hate on you wanhee . but thank you for telling me enjoying the journey to im training not for what those influencers tell .

Good advice. Not necessarily easy, but good nonetheless.

Great information, great video 😊

This video couldn't release at a better time! I've added quite a lot of cardio to my bodyweight training recently because I want to improve my cardiovascular, but this resulted in an insane hunger spike. I've noticed that I crave more carbs. Definitely going to fight this hunger because I don't want to lessen cardio training

Such great common sense, ty I know I need more water for sure

thank you! actually thank you 🙏🏻

Reversing your advice to help with my bulk 🏋️

Great tips!!

yeah all of it is right, but i want to add one more thing. If you watch something or doing something else while eating a meal, you will overeat because your mind is busy by other things but your meal

Hilarious video, loved it!!

Good tips to lose weight. Love it

Very helpful video. Thanx 😅

About the last stratégie : If hunger is not the problem then eating is not the solution. It helps to remind yourself of that in those moments of stress eating.

아.. 이거 보고 비빔면 끓였어요

I love these videos and am definitely not the target audience. Would love to see a woman focused video ❤

Careful eating high volume, low calorie all the time, it can cause your calorie intake to be too low and eventually you'll binge!

I use to by skinny I wonder why lol I know exactly why. I was eating 3 meals a day and when I was in the volleyball team doing excessive training. I wonder why my performance was so bad and I wouldn’t have energy for the rest of the day. I’ve also experience my skinny fat phase where I would binge eat during covid to 2021 where I would eat up to 6 meals a day full of junk of course. Now I’m in a pretty balanced diet if I do overeat for a day I might do a 6 hour fast the next morning or possibly cardio and now I’m eating around 4-5 meals a day healthy Whole Foods non of that processed shit for most of time but I do occasionally have myself some instant ramen or chips but I don’t really crave for them.

I clicked on this video as I was unwrapping my burger

They always say to eat salad, more fiber, and veggies to add volume and reduce calories, but these meals make me full for a while and then I’m hungry again. :( I eat three meals per day and snack on a few fruits in between. I’ve also increased my protein intake to 60 g per day, which I didn’t have before. My problem is with my lunch and dinner meals, which can reach 800-1000 calories, and I’m not even satisfied or full enough. My total calories are now around 2000, but I need to be in a calorie deficit, which is very hard for me when I’m always hungry.

That was me yesterday

when there is a bowl of salade or brownie in the fridge...i always choose carbs😢😢😢😢😢

My body completely shuts down my appetite when I'm stressed, I mean completely, I only eat to survive . And I don't enjoy the meal at all when I try to eat. So when I often hear that people stress eat, it's weird to me, I'm well aware that we are all different but still, you're stressed because you're anxious, overwhelmed or worried, thinking about food at those situations is weird to me.

Count calorie

What about sensory seeking through food and how that affects the hunger cues and confuses u

Fasting has helped me get under control. And eating more plant based. Now as I try to stuff my face I can't even finish what I eat.

People say sleep and wake up at the same time, but if u can’t sleep, how on earth will you fix it. It’s very true like sleeping and waking up at the same time WILL FIX it but what do I do if I can’t sleep at that time :/

I do 44k steps to 50 as im overweight and my life is now at risk due to the fat gain. I also weight train 3x a week.

1.) I ABSOLUTELY LOVE your shirt! 2.) I ABSOLUTELY LOVE My Spicy Egg Ramen Recipe! 🤔🥰🤗💖🌶🥚🍜

when i get stressed i always look for bad foods😢😢😢😢😢😢

"i can eat 2 cows zones" LOL

What I tend to do is to take a bite of my food, then sit in a corner and gaslight myself into realizing I am fat and I can't control myself. After doing that for 5-10times, I would feel worked up, distressed, anxious and unconcentrated, not in the mood for eating. This is the same effect when you are getting insulted during your meal, which makes you stop eating out of spite regardless of how hungry you are.

8:00 I hate brownies, but I'd still pick it over a salad!

I really identify with the high volume low calorie tip. I implement it often with fruit. A pound of watermelon is about 136 calories. Fruit helps me curb my sweet tooth.

About consuming more fat I would say it’s impossible for me, I just feel sick I figured out that is not my thing. I would rather eat more (a combination of) carbs and protein.

Okay for the first if you don’t like or want to talk to people sing works for me 🙏

My grandad used to say digestion starts at mouth. So chew chew chew. Thats what i forgot. I lost weight after i remembered.

ive lost 8 kg, im doing cheatmeals once a week, so its ok, guys

*I'm trying to bulk, going from 58 kg to 70-75kg - I NEED TO OVEREAT*

Boy, I eat, eat and eat. If what I eat is tasty, holly cows there's no stoppin' me

i eat too much carbohydrates everyday thats why my insulin n hunger spikes a lot n i start binging a lot😢😢😢😢😢😢😢😢😢

Eating too much comes from leptin and grelin sending hunger signals. Those two hormones are inside fat cells and fat cells are created through infancy, pregnancy and extreme overeating/glutony. Sadly fat cells can be created but not destroyed and no matter how lean you get, the hunger signal from leptin and grelin inside the fat cells will always be there. So people with a higher fat cell count will always want to eat to fill those fat cells and thats why dieting through calorie restriction will always eventually fail, you are fighting against yourself and this is diffiicult specially for men since there is no liposuction for visceral fat and calorie restriction decreases testosterone. An ectomorph or a genetically predisposed person wih a low fat cell count has it much easier and will not get fat even eating 2000 cals above maintenance. Please promote research for omentectomys for cosmetic reasons and lipos for men instead of failed cico, cico is NOT sustainable long term for the people with metabolyc sindrome.

cannot relate to the man about not binge eating a steak. i’ll eat the FUCK out of a steak!

I can't refused to eat more😂😭

all makes sense.

How are they walking all day in them?

What helped me was using extra virgin olive oil. Idk why but it cancelled my craving but I do have to use a lot of it.

If you eat the right food, you would never overeat. The problem is eating the wrong food; by that I mean food rich in fat. Lower your fat consumption to less than 20g per day, eat as much carb as demanded by your appetite and see what happens for yourself, do it for one week and you will be grateful to me for the rest of your life! Your body runs on glucose, you eat a meal consisting of carbs and fat, your body burns the carb and demands more by sending hunger signals. You eat a similar meal and the same continues; oh, hang on, what happens to the fat!? You guessed it right, it gets stored as body fat and you keep gaining weight. It’s a vicious cycle and the only way to break through it is to give your body the right fuel and avoid the one it doesn’t need. You will be happy, satisfied, energetic and above all, you do not need to track your calories and be in deficit all the time. There is a big difference between being lean and feeling like crap, being lean for a short while and crashing afterwards and being lean year around and feeling great every day. The high carb, low fat diet is the only way of eating that provides you with the latter. Good luck 🤞

❤

Potatoes ranked highest i believe on a satiety study

My main issue is bloating, I just dont know what to eat anymore, I am lctose intolerant so I dont consume milk

Dude if you get a "that's enough" signal eating really good steak, it's not. O.o

jour mo arret manz di pain blanc mo pu maigri😢

I don't eat unhealthy. All I do is eat too quickly

Bro thats not true, the OMS and any nutritional professional agrees that carbs should make up 45-50% of diet

❤️❤️🤘🤘

You should have seen the steak I ate earlier. Also the beer I chugged it down with.

If u want to stop overeat and lose weight be poor works for me

Protein actually spikes your insulin a lot. Meat causes a greater spike than rice for example

You lost me on high volume low calorie