What to have for lunch ? Revisited

The pithy formula for health is " eat less, move more, relax".

Further detailed advice on the first part, ie, eating is thus :  "eat food, mostly plants, not too much" .also see.

However, there is help to be found in the two linked articles in the original post. Matt Might's specific algorithm is as follows :

First, create a food journal, and add daily entries covering what you ate, and estimated calories.

Make a list of specific exercises that you do ,with calorie burnt in a per-minutes-of-exercise basis, for each.

Now, two working numbers are calorie requirement, and BMR. Ensure daily that any and all calories over BMR are burnt off by exercise.  Track this too in the journal.

The body will not take to this deficit kindly, and will encourage you to binge on chocolates or coffee with milk and sugar, or even large meals. You can hack this in parts with :

- eat meals at specific times in a day

- eat more protein, and drink more water

- use milk-less sugar-less versions of caffeine . This is a toughie.

- weight training. This boosts BMR.  Caveat - in my case , this will be after basic bx fitness, followed by maintenance yoga for at least , say, 6 months.

- Practice meditation. It is one way to drop out of your mind and 'take a hike in the woods', so to speak. It increases happiness and will (won't) power. TM and Zazen and breath meditation are all not that different.

- the more items you cook yourself, the more meaningful food becomes, and more control is to be had. And more integrated your experience becomes.

- use bursts of mad out exercise to keep it fun - when you really push your limits ,you get a glimpse of the better you.

- join competitions. for fun. winning will follow.
- eat slowly. This works as a meditation as well as a way to eat less.