I lost 15 pounds in six weeks. I went from 190 pounds to 175, and have stayed at 175 for two months. All I changed is what I ate and how much.<\/p>\n\n\n\n
The first trick is what to avoid eating<\/em>: Avoid simple carbohydrates, and absolutely no sugary food! Before this experiment I had a very carb-heavy diet (i.e., one built around cereals, rice, pasta, potatoes), and I never abstained from desserts. In my experience, eating simple carbohydrates \u2013 especially sugars \u2013 leads to blood-sugar crashes that make me extremely hungry after a few hours. When I cut out sugar I never experience hunger like that. So I stick to vegetables and protein. (My go-to snack now is a Pure Protein bar.)<\/p>\n\n\n\n The second trick is to eat less<\/em>. Before this experiment I didn’t have any portion control: I would whatever was served, and at a shared meal I would volunteer to finish anything that was left. Now the question became how little can I eat?<\/em> I could <\/em>eat two hamburgers, but I can also eat just one. Where before I would pour a full bowl of cereal, now I pour half a bowl. Less also means avoiding extra fats when possible. So no adding butter or mayonnaise to things. No fatty\/starchy snack foods. Nothing deep-fried.<\/p>\n\n\n\n Eating less actually reduced my stomach capacity. I get full on less food, and I can’t <\/em>eat as much in a sitting as I used to.<\/p>\n\n\n\n Neither of these tricks completely eliminates hunger or cravings, but not being fully satisfied at all times is part of life. The only thing I allow myself to eat outside of mealtimes are protein bars, carrots, or diet soda. That’s it. A simple rule, so there’s no thinking, no bargaining, no calorie counting. And no way to not lose weight!<\/p>\n\n\n\n (NB: Some cravings might be driven by nutritional deficits, so I take a daily multi-vitamin. As long as I have body fat I don’t have a calorie deficit.)<\/p>\n","protected":false},"excerpt":{"rendered":" I lost 15 pounds in six weeks. I went from 190 pounds to 175, and have stayed at 175 for…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[5],"tags":[],"class_list":["post-504","post","type-post","status-publish","format-standard","hentry","category-food","post-archive"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/posts\/504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=504"}],"version-history":[{"count":2,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/posts\/504\/revisions"}],"predecessor-version":[{"id":506,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=\/wp\/v2\/posts\/504\/revisions\/506"}],"wp:attachment":[{"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/david.bookstaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}