I have probably lost thousands of pounds over the years messing with diets. Finally I have been successful without a diet. Here are some truths about losing weight 1. The only thing that loses weight is eating fewer calories than you burn. There is no magic. 2. Starving yourself doesn't work because the body protects itself by retaining all the weight it can to prevent starvation. 3. Eating crazy things doesn't work because people don't stick with crazy things. It isn't even healthy. I started my personal weight loss program 8 months ago. I have lost only 44 lbs. It isn't fast but it is steady. I did give up eating most desserts and drinking soft drinks. Otherwise I eat exactly what I have always eaten. I just eat less of it. If I want a hamburger I make a small one served on an English muffin with all the normal condiments. I make wonderful pizza but I only eat a slice or two. If my wife brings ice cream home, I eat a a big spoonful, not a bowl full. If I want something sweet I drink some orange juice or eat some seedless grapes. I fill up on vegetables. Not only are they healthy but they are low in calories. I don't worry about fat or carbohydrates. I don't count calories. I eat what I like in smaller portions. In the beginning I was bothered by hunger. Over time my body got used to smaller portions and those portions now fill me up pretty well. I tried skipping a meal but my body didn't like that. I lose weight more steadily with three reasonable meals per day. My diet is healthy. I'm halfway to my goal and I realize it could take upwards of a year to get there. I'm patient. There is no rush. Slow and steady does it. I can keep this up for as long as it takes to achieve my goal. I feel better every month despite my old age. I have found a painless approach to weight loss - controlled portions.
"1. The only thing that loses weight is eating fewer calories than you burn. There is no magic." There it is. 100% correct.
Fill your stomach with vegetables or things like whole grains that have fiber to make you feel more full. Combine any meal that has carbohydrates with (healthy) fats and protein (like meat) to help slow the break-down of those carbohydrates and keep you having energy throughout the day and not being hungry. Get rid of all sugar and anything that has sweeteners. Sugar will make you more hungry. Be aware fruits can have lots of sugar too. Use smaller portion sizes, and make sure you have three healthy meals throughout the day. Stop eating snacks unless they are healthy snacks. Most bars contain sugar and sweeteners and are not actually what you should be eating on a diet. Drink more water and use that to replace other sweetened beverages. Fruit juice has a lot of natural sugar so do not drink too much of that. Alcohol is very similar to the effects of sugar, be careful to limit portion size and frequency. The effects of any diet will be multiplied with even a little bit of physical activity, even as little as 20 minutes a day can make a big difference. Do not eat too much dairy products or eat too much wheat. Reducing meat portion sizes and adding a small portion of beans or peas on the plate can also help. Make sure there is a vegetable in every meal. Do not eat too much fruit. If you really want to lose weight, only one portion of fruit per day, or only one every second day. Previous meal preparation may be important for busy people with limited time. Sit down intentionally at a table and eat slowly. Do not eat in front of a TV. Stop eating before you feel all the way full. Get used to not stuffing yourself until you feel all the way full. If you are eating healthy (and the right combination of things), you should still feel fine even though you are never completely full.
I did it by going to the gym and treadmilling 5 days a week plus avoiding very simple things. I would watch the calorie estimator on the treadmill and one day a week (always Thursday) I would splurge on a fatty treat that had more calories than I burned that day. It really didn't take a huge change in my diet. I substituted mustard for mayo; I avoided things with sauces on them. I added a banana and piece of dry toast for breakfast every morning (when I normally wouldn't even eat breakfast). That was the bulk of it. Lost 30 pounds in no time.
There is no doubt that exercise is not only healthy but helps weight loss. But exercise without a proper diet isn't enough to get the job done. Combining diet with exercise, of course, is the best course.
