You can lose weight and keep it off pretty easily—no expensive programs, no expensive book, no crazy exercise routines. To lose weight, you first must understand why most of us gained weight in first place. The epidemic of obesity began about 50 years ago when we changed what we eat dramatically. Fraudulent research sponsored by the sugar industry convinced American leaders and the public that fat and cholesterol are bad, and that sugar and processed carbohydrates are not a problem. About that same time, fast foods became popular. This industry learned how to combine fat, salt, sugar, and processed carbs in combinations that are irresistible—addictive. That is good news. That means we did not gain weight because we are weak or defective in some way. We are too heavy because we changed what we eat. These heavily processed foods are also devoid of important nutrients like fiber, antioxidants, vitamins, and minerals. And so, the answer is obvious. We must change what we eat to lose weight. You can’t outrun a spoon!
There are all kinds of people who are only too ready to tell you what you can’t eat. The big question is: what can I eat? The answer is easy. Eat real food that is minimally processed. Eat lean meat, eggs, dairy products, fruits, vegetables, beans, peas, and nuts. Most heavy people eat too much carbohydrate. Even whole grain products should be limited. Processed carbs and sugar should be dramatically reduced. That’s all there is to it. If you change your eating in this way and just eat when you are hungry, you will find that losing a pound or two a month is pretty easy. You don’t have to be perfect. You can jump the fence once a week—enjoy the holiday dinner, the wedding, the birthday. Have a crazy meal, then go back to eating real food. Intermittent fasting also helps. Eat your food within about 6 hours during a twenty-four-hour period. That helps you lose weight and makes you healthier.
This is not a diet. It is just getting away from food that is literally addictive. When I was eating that kind of food, I was hungry constantly. When eating real food, I am not and it is much easier to control intake. Real foods are also have much less dense caloric density.
If you just lose 7% of your weight, that has a dramatic impact on improving your health. I lost 60 pounds like this, and I have kept it off. Sixty percent of my diabetic patients lost weight with these recommendations. Four lost over 100 pounds. It is not that hard. You can enjoy hearty real food and still lose weight. You can enjoy life and still lose weight. Stay in touch. I am happy to help.
Thank you for these occasional reminders. Cyndie and I have read Kessler's "The End of Overeating" and found that the message is the same as "Intuitive Eating" by Resch and Tribole. It may be an oversimplification but I've decided that if there is a label indicate what is in the so-called food, it is not real food, processed in some way better to avoid.
My previous cardiologist sent me to a nutritionist who had storage crates full of flattened boxes so that she could refer to the labels. Once she commented that "a calorie is a calorie." She had previously advised that I avoid rib eye and have NY strip or tenderloin if I must have red meat. With the calorie comment, I thanked her for giving me permission to eat all rib eye steak I wanted. She said that she had not said that but I said that she certainly had with the "calorie is a calorie" comment. I did not return to her afterward.
I am down a few pounds and very thankful for your help.
Excellent info! Thanks Bill. Maybe I can dial back and be less fluffy!