Patrick Kilhoffer posted this
I'm a lead guy, not a fitness influencer. But along the way, I've lost 90 pounds and kept it off for 23 years. I feel like I know a little bit about maintaining a healthy weight. One thing I have learned is that while there are many different reasons why you might be eating too many calories, there is a 99%+ chance that the problem is that you are eating too many calories. The secret is to figure out why.
Here are some hypothetical reasons why you might be eating too many calories. If you change that situation, you will lose weight.
You might not be eating enough protein. Are you eating at least 1 gram of protein for every 2 pounds of your ideal weight?
You might not be eating enough fiber. Are you eating at least 30 grams of fiber every day?
You might be dehydrated. Are you sipping water and tea throughout the day?
You might be eating too much sugar. Your body can handle about 25 grams of added sugar per day before it starts harming you. That's not much. Read the labels.
You might be eating too much refined grains. Whole grains are great, refined grains are better than sugar, but you still are better off without them.
You might be eating too much hyper palatable processed foods. Fast food and prepackaged snacks and soda are literally designed to maximize calorie consumption. People eating hyper palatable food eat an extra 500 calories a day.
You might not be getting enough sleep. Not enough sleep makes you tired, and most people react by consuming more sugar, etc to compensate.
You might not have enough muscle mass. Muscles burn calories even at rest. Any sort of strength exercise will help.
You might be drinking calories. Your body doesn't do a good job of recognizing calories when you drink them. If you drink calories you are almost automatically going to consume too many calories.
You might be eating too close to your bedtime. Eating close to your bedtime doesn't give your body a chance to burn off those calories and the excess calories wrecks your sleep and gets stored as fat.
You might be sitting after a meal. If you are sitting, those calories aren't getting burned, and less of the glucose is going into your muscles, more of it is getting stored as fat. Drive through fast food meals are doubly bad.
Your body isn't violating the laws of physics.
You just need to figure out why you are eating too many calories and make the appropriate changes that you can live with long term, and you will lose weight.
You can also try counting calories and use will power to consume less food without fixing the reason you want to eat too many calories, but that method has a 98% failure rate.
Again, I'm a lead guy, not a fitness coach, but I've kept 90 pounds off for decades, darn few people can say that.