Folks, I've said this before but its been several years.
There is a biological fact that nobody wants to talk about in the medical world nor in the celebrity diet and news world either, yet it is a fact. It's simply this:
There are approximately 3,500 calories required to either be consumed in excess or deficit to change your body mass by one pound. Therefore to regulate your body mass within one pound per year, which I remind you at the outside edge would result in a 50lb gain or loss from age 20 to 70, requires you to regulate your intake within ten calories per day.
That is approximately one potato chip or one modest bite of steak, chicken or other food.
You cannot possibly do that consciously; it is simply not possible to be accurate enough.
Yet there are hundreds of body processes that are regulated far more tightly than that. Blood pressure, respiration, oxygenation, electrolyte and fluid balance, glucose and more. Indeed you breathe because of very tiny shifts in blood pH as a result of carbonic acid in the blood, which is what carbon dioxide forms when dissolved. This regulatory mechanism is extremely sensitive and is why you can exercise; as soon as you exert yourself that tiny shift in pH results in a faster respiration rate and thus the carbonic acid is respired as CO2 and pH goes up a tiny bit.
There is a backup mechanism that comes into play with people that have severe respiratory illnesses such as COPD that is sensitive to direct oxygen levels in the blood but it is much inferior. It's the last-ditch capacity of your body to remain alive.
The entire reason you get fat is that you've damaged that regulatory mechanism. It fails to do what it's supposed to do, and as such you believe you require more food intake when in fact you do not. Attempting to fight this consciously is a losing bet and is why most people who attempt to consciously lose weight through caloric restriction or counting calories fail, and of those who succeed they gain the weight right back as soon as they stop dieting since their regulatory mechanism is still damaged.
What causes that damage?
Pro-inflammatory things, specifically fast carbohydrates and seed oils, the latter of which in particular do not exist in a form you can consume in any material quantity in nature. Yes, there is corn oil in corn but you cannot consume any material amount of it by eating actual corn because there is only a tiny amount per unit of corn. It is only by machine-extracting and concentrating it that you can consume any measurable amount of it.
If you attempt to exercise your way out of being fat while poisoning that regulatory mechanism you will likely fail. When you exercise your body increases the "I'm hungry" signal; you deplete glycogen and that naturally makes you desire to consume food. The problem is that you didn't need food in the first place, but your regulatory mechanism is all ****ed up. So you eat after exercise and the 300 extra calories you burned by running three miles is replaced. You lose no weight. Yes, the exercise is good for your cardiac health and muscle mass but does nothing to reduce the size of your fat ass and belly.
If you stop eating fast carbohydrates and seed oils you will originally feel like you're undergoing withdrawals. You are; fast carbs are addictive; the glucose spike results in a large insulin reaction and then the crash when glucose falls exactly as a junkie feels like crap when the high wears off.
But in a week or so that goes away and slowly your regulatory mechanism for caloric intake starts working again.
You wake up in the morning and..... you're not hungry.
You don't need to eat -- and you don't desire to eat.
So you don't eat. There's no reason to.
You get part way through the day and you're a bit hungry. You eat something. You're not hungry anymore. You stop.
In a relatively short period of time your belt or dress is loose.
You didn't "work" at it at all.
In addition when you get down to a body mass that doesn't have all that fat you'll stop losing weight all on your own. You don't have to try, you don't have to count anything, you don't have to pay attention to it. It will just happen because your regulatory mechanisms will very slightly ratchet up the amount of food you consume.
Assume you're losing one pound a week. That's about 500 calories a day less consumption than you are burning. As you get to where you should be you'll ratchet up your intake slowly, amounting to one more hamburger patty and couple slices of cheese per day.
But you won't think about any of it. It'll just happen.
This isn't new. It is exactly how every single animal on the planet has functioned for millions of years, including homo sapiens. The outdoor, feral cat eats when its hungry. The indoor cat gets fat not due to lack of exercise but because there are carbohydrates in its food which is not natural; the amount of carbohydrate in a bird, which said cat eats as a feral animal outdoors, approximates zero. Said cat never becomes Garfield because its biological regulatory mechanism works. Said bird does not become too fat to fly for the same reason.
Farmers put cattle on feed lots and cram them full of grains to make them fat on purpose. They do not get fat like that when grazing for the same reason; even in a lush pasture they simply don't desire to eat themselves into a blob until you deliberately screw up their regulatory mechanisms. For the same reason a deer does not get fat on its natural forage, nor does a beaver, nor a rabbit, raccoon or squirrel. Nothing does -- until it starts eating things we shove in front of it that screw up said mechanisms and it is always the same thing -- fast carbohydrates and seed oils -- that do it.
Farmers have done this deliberately for over 100 years in the United States yet physicians and so-called "nutritionists" deny that which they themselves know damn well is the cause of you getting fat because it is done deliberately in animal husbandry to produce the very food you enjoy and consume! They're lying and they know it.
Think about what all the various "nutrition" folks tell you. They tell you to count calories and eat less meat, and especially eat less fat. Yet what they're really saying is to displace all the things that make you feel satiated with things that rapidly spike your sugar and thus insulin levels and by doing so destroy your body's regulatory functions, then "guilt yourself" into not having another scoop of ice cream that you crave exactly like a heroin addict.
Every doctor on the planet knows damn well you can't consciously regulate your respiratory rate or blood pressure.
Why do they think you can successfully regulate through conscious effort how much, to a precision of less than ten calories a day, what goes down your gullet?
They're lying and they know it.
Want to learn how to stop the cycle? Read here.
It might save your life.
If you do it.