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11 simple and practical fat-loss tips from people who lost weight and kept it off (www.businessinsider.com)
submitted 5 days ago by ooli to c/fit
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i do 10 of them without losing weight. So may be the only one that work is meal prep

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[โ€“] [email protected] 6 points 5 days ago* (last edited 5 days ago) (2 children)
  1. Join a sports team

The rest is behind a paywall.. ladder https://archive.is/LCHYQ

  1. Eat from a smaller plate
  2. Walk for 10 minutes
  3. Eat one nutritious food a day
  4. Get more protein
  5. Hit a calorie deficit but don't over-restrict
  6. Find lower-calorie swaps
  7. Eat high-volume foods
  8. Meal prep
  9. Strength train

The kinda mix normal health fad advice with weight loss

To the best of my knowledge 1,2,3,7,9,10 have little impact on weight loss (exercise has small impact). They can be good health tips, but not weight loss

4,5,6,8 - all all eating strategies to try to reduce consumption

None of these tips actually help with losing weight. 9 is ok to help stick with a diet, but the tips don't suggest what diet that should be!n

Strategies I've seen that work in real people

  1. Choose a whole food diet that works for you and stick with it (Mediterranean, vegan, vegetarian, low carb, carnivore, etc) - whole food means no processed food, nothing from a box
  2. Restrict meals to one or two per day, maximize time between meals
  3. Break snacking habits, don't hang out with people who snack at snack time.
  4. Stop eating sugar, soda, candy... I've seen people drop weight with this alone!!!

Personally I had great success with low carb high fat dieting, but most people are not ready to give up bread/rice. This is about harm reduction, any improvement is a win

Tip: if you are going to lose a lot of weight, make sure you have plenty of bioavailable collegian in the diet (eggs, liver, skin) it will help the skin recover and stay tight.

[โ€“] Speculater 2 points 5 days ago

Honestly just not having snacks in the house was half the battle. If I want to eat, I have to either cook or make something. Also, no soda.

[โ€“] ooli 2 points 5 days ago (1 children)

thanks for the insightful comment. Losing weight is just eating less calorie than you use. The rest is mostly about managing to eat less when you're hungry. And that the hard part. Small plate help in psychologically feeling full. Protein, and vegetable make you feel full for less calorie.. etc

[โ€“] [email protected] 2 points 5 days ago* (last edited 4 days ago)

Losing weight is just eating less calorie than you use.

That is almost a tautology. You can eat a gram of uranium with something like 2 Billion calories, but it wont make you gain weight.

Humans are hormonal machines, yes CICO/(move more eat less) works, but its doing it on hard mode.

Following one of the whole food diets removes processed foods, gives better insulin control, which means the body actually works better, including hunger regulation!

Let's consider the single most impactful diet change people can make - removing sugar from their diet (not carbs, just sugar/soda/etc) - Clearly someone can remove sugar, and still eat well and not be hungry while realizing real benefits (most people who are sugar addicts will see weight less removing sugar alone - average USAian eats 100lbs of sugar per year). Hunger is not a necessary part of weight loss!

I can't speak for every dietary intervention but from personal experience LCHF/keto and carnivore i lose weight without getting hungry. Mostly because they allow the body's hormones to self regulate, humans are amazing homeostasis machines it wants to stay optimal.

One aspect of the article was "and keep it off", any intervention where your fighting hunger constantly is going to be hard to maintain long term "and keep it off"