My clothes are getting tighter. My natural impulse is to cut back hard - trying to resist because I know this usually doesn't go well. Any words of encouragement would be appreciated!!
Eat to feel good before, during, and after you eat. Are you physically hungry when you start eating? Are you comfortable and satisfied when you stop? Would you be happier physically and emotionally if you stopped a little sooner sometimes? Would that feel better and be more in line with your values? Satisfaction is a range, not one magical stopping point. Sometimes it's nice to come out of a meal a little on the lighter side. Totally satisfied, pleasantly full even, but not as full as you could be if you threw a piece of cake in on top of it.
That's how I lean out. I don't "cut out junk food" because holy diet thinking! Instant rebellion!!! I ask, am I actually hungry for this right now? Does it support my values? I value abs as well as pleasure, freedom, and flexibility. It's a given that I'm going to have daily treats and foods that I love. It's just a matter of not losing sight of the abs thing. This took practice for me. Lots of it! I'm still practicing. It's tasty and rewarding practice though.
So, if your eating is causing a gain when you don't need to gain, it's just a matter of dialing in the hunger/fullness thing a little more, of increasing awareness, of remembering your values. Then it's fun to stop a little sooner, knowing you can have more tomorrow.
The other important thing I've learned is that two weeks is nothing. Three pounds is nothing. Let any changes you make play out for a few months to really see a difference. You can change your thinking in an instant, eat better today and feel better tomorrow, debloat and fit better in your clothes in a couple of days. It's not like you have to wait months to see any improvement, but being consistent for a long time is where the big changes happen. Cutting back hard now only means rebounding hard later. Avoid. Avoid.