Eating plain boiled potatoes for a week straight to get rid of your sugar addiction and normalizing your appetite. Relearning the difference between unable to eat more, full and no longer hungry. Add some pepper and salt and some plain veggies if you must. No sugar, no oil, no sauces no nothing. You wont be hungry, it will just be rather plain. If you have problems doing this, then congratulations, you just realized you are an addict. Which is why you do a withdrawal. Cheer up, there are a lot worse things to go on withdrawal from.
Other then that, nothing weird, its all very very simple and complicating it just makes errors more likely. You arent a perpetual motion machine. You need to eat your sustaining calorie level every day. If you dont, you loose weight till you starve.
At the end of every day you have either a red or green number for your kcal. So all you do is figure out how much you eat in a normal given week and see if that leads to an increase or decrease.
Next step is finding your daily sustaining calories level and getting some plan ability into your eating habits. The number at which you neither loose nor gain weight. After that you just reduce in which ever tempo you like. Figure out what the big ticket items are (looking at you cream) and figure something out which with you arent hungry. Dont aim too high too early there is really no need to torture yourself.
Its also important to not just diet but change your eating habits. Otherwise you just jojo back and will sooner or later reduce your sustaining calorie level this way. Which might make a reverse diet necessary.
Good luck and relax. This wont be any harder then you make it
edit: I didnt take my own advice of taking it slow and went from 115 to 75kg in about half a year (after my doctor suggested some "weight normalization"). That was very unhealthy so dont. But i am confident in it working. Its how you deal with any addiction. If you cant just quit, you get some structure and then reduce. And do it smart. There is zero reason to torture yourself, this does not have to be hard.
Also, thanks to my bodybuilding friend who explained the mechanism to me plain and simply.
Other then that, nothing weird, its all very very simple and complicating it just makes errors more likely. You arent a perpetual motion machine. You need to eat your sustaining calorie level every day. If you dont, you loose weight till you starve.
At the end of every day you have either a red or green number for your kcal. So all you do is figure out how much you eat in a normal given week and see if that leads to an increase or decrease.
Next step is finding your daily sustaining calories level and getting some plan ability into your eating habits. The number at which you neither loose nor gain weight. After that you just reduce in which ever tempo you like. Figure out what the big ticket items are (looking at you cream) and figure something out which with you arent hungry. Dont aim too high too early there is really no need to torture yourself.
Its also important to not just diet but change your eating habits. Otherwise you just jojo back and will sooner or later reduce your sustaining calorie level this way. Which might make a reverse diet necessary.
Good luck and relax. This wont be any harder then you make it
edit: I didnt take my own advice of taking it slow and went from 115 to 75kg in about half a year (after my doctor suggested some "weight normalization"). That was very unhealthy so dont. But i am confident in it working. Its how you deal with any addiction. If you cant just quit, you get some structure and then reduce. And do it smart. There is zero reason to torture yourself, this does not have to be hard.
Also, thanks to my bodybuilding friend who explained the mechanism to me plain and simply.