There are two main drivers of weight loss:
1. Calorie Deficit
First, you have to be burning more energy than you’re consuming.
There are three ways to achieve this: eat less, move more, or a combination of eating less and moving more. This third option is particularly great, because it allows you to avoid extremes in either diet or exercise.
Once you achieved your calorie deficit, then you need time. Time to let physiology work its magic.
Many popular diets can work to create a calorie deficit. Paleo emphasizes cutting out processed foods. Keto emphasizes reducing or eliminating carbohydrates. Weight Watchers emphasizes portion control via a point system.
- If whole foods lead to more fullness after a meal and you end up eating less, then you’ll see weight loss. Boom, Paleo was the magic trick.
- If carbohydrates lead you to overeat because of the palatability of those high-carb foods, and you end up eating less by removing those foods, then you’ll see weight loss. Boom, Keto was the magic trick.
- If allotting points to foods leads you to better portion control, and you end up eating less, then you’ll see weight loss. Boom, Weight Watchers was the magic trick.
But if any of these approaches isn’t sustainable—something you can stay consistent with for enough time—then how well it creates a calorie deficit doesn’t actually matter.
The right nutrition approach for you is the one that creates a calorie deficit AND can be followed consistently.
If you don’t have a calorie deficit, if you overeat even the healthiest of foods, you won’t see weight loss.
If you don’t have a sustainable plan that can be followed for any length of time, you won’t see weight loss.
Find the perfect balance of the two, and you’ll find your success.
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