223 - How to lose weight

Top Weight Loss Methods

1. Calorie Restriction (CICO – Calories In vs. Calories Out)

• ✅ Pro: Simple and proven – if you burn more than you eat, weight drops.
• ❌ Con: Can feel restrictive, leading to rebound binges or loss of muscle if protein isn’t prioritized.

2. Low-Carb / Ketogenic Diet

• ✅ Pro: Fast initial weight loss (water + fat), reduces hunger hormones, stable energy.
• ❌ Con: Socially hard to maintain, carb cravings can be brutal, some people get “keto flu.”

3. Carnivore Diet (all meat, no plants)

• ✅ Pro: Super simple, no food decisions, high satiety from protein/fat.
• ❌ Con: Extremely restrictive, potential nutrient concerns if not managed, hard to eat out.

4. Intermittent Fasting (16:8, OMAD, etc.)

• ✅ Pro: No calorie counting, easy to follow, may improve insulin sensitivity.
• ❌ Con: Can backfire if overeating in the eating window; tough for athletes or social schedules.

5. Plant-Based / Vegan

• ✅ Pro: Can be nutrient-dense, high in fiber, and heart-healthy.
• ❌ Con: Protein deficiency risk if not planned carefully; may overdo processed “vegan junk food.”

6. Meal Replacements (Shakes/Bars)

• ✅ Pro: Convenient, controlled calories, easy for busy schedules.
• ❌ Con: Not sustainable long-term, lacks real-food satisfaction, can get expensive.

7. Tracking Macros (Protein/Carb/Fat Ratios)

• ✅ Pro: Flexible – you can eat what you like within targets, promotes balance.
• ❌ Con: Time-consuming to track, can lead to obsessive behaviors.

8. High-Intensity Interval Training (HIIT)

• ✅ Pro: Burns a lot of calories in short time, boosts metabolism, great for busy people.
• ❌ Con: Can cause injury or burnout if overdone, not ideal for beginners.

9. Walking & NEAT (Non-Exercise Activity Thermogenesis)

• ✅ Pro: Easy, safe, underrated fat-burner, sustainable daily habit.
• ❌ Con: Slow results on its own without diet changes, takes consistency.

10. Weightlifting / Resistance Training

• ✅ Pro: Builds muscle, raises metabolism, preserves functional strength as you age.
• ❌ Con: Scale may not move quickly (fat down, muscle up), intimidating for newbies.

🎩 Fun Historical Weight Loss Fact

In the 19th century, one fad involved swallowing tapeworm eggs for weight loss. Yep—people actually infected themselves with parasites to “stay slim.” Not surprisingly, it was banned pretty quick once folks realized maybe constant abdominal pain and malnutrition wasn’t the vibe.

Summary:

- Personalized Approach to Weight Loss: Different weight loss methods work differently for each person. It's not that one method is ineffective overall, but rather it might not be effective for you specifically. Your body is unique in how it responds to different approaches.
- Professional Guidance Makes a Difference: Hiring a nutrition coach or fitness professional can significantly improve your weight loss journey. They've seen numerous cases and can provide expertise that helps you avoid common pitfalls. Having someone who has dealt with similar issues hundreds of times gives you access to experience you don't have.
- Calorie Restriction (CICO): While tracking calories in vs. calories out is simple and can work, it has limitations. Your body may enter "starvation mode" when calories drop too low, shutting down functions to conserve energy. Apps like MyFitnessPal or MyNetDiary can help track intake, but the restrictive nature can be difficult to maintain.