Weight loss stability is an oxymoron to me. Weight loss is a temporary process and is by nature not "stable" because you are pushing your body out of homeostasis. It also extremely unlikely that a person is going to be able to lose weight without any hunger unless they are perhaps very high body fat to begin with.Alphaville wrote: ↑Fri Mar 19, 2021 11:43 ami've done that before, but it stops working after a while. then i'll be sitting around looking at the clock waiting for my next carb snack, ever more desperately. it's not s good way of life for me.
then only way i can achieve weight loss stability with no hunger or suffering is via no sugar /no starches.
once i lose the weight it's easy to maintain weight with some carbs-- e.g. before the pandemic i'd come home from an intense bike ride and have a beer, and no problem. i'd eat bread on weekends too. but day in/day out starches mess with my insulin and promote hunger. starch is very moreish.
I realized I already posted about some of this stuff earlier in the thread here: viewtopic.php?p=214918#p214918
Tracking food isn't about coming up with an edict for what you eat each day. More like an iterative process where you are continuously tracking results and tweaking things. Calorie (or macronutrient) totals will vary across individuals even with the same size and activity level due to genetics, hormones, and all sorts of other reasons. But you are only comparing results against yourself and you can adjust your caloric intake and composition each week if need be. For example, say you are trying to lose weight and you spend a week tracking calories but the scale stays the same. Here is what you would ask yourself:
-Did I adhere to my diet? If not, then I need to work on adherence (behavioral change, food composition change, etc).
-Did I get good quality sleep?
-Were my calories scaled to my activity level?
-Did I have any other stressors/outside factors that might affect things?
If the answer to the first 3 questions is yes and question 4 is no, then you need to drop daily caloric (or macronutrient) intake going into the next week. Personally I prefer to track macronutrients rather than calories because it gives a more complete picture.
I think the appeal with tracking food is it eliminates the unknown about how you are gaining weight. If the scale is moving the wrong direction, then just reassess those 4 questions at the end of the week. It also tells you exactly what to eat, which eliminates the unknown associated with portion control. I personally found the decision-tree nature quite easy to follow and took the onus off me for having to expend mental energy with decision making, but I understand that personality type may play a role in this as well.
Now, I believe adhering to a plan is easier for some than others. However, given that most users on here have achieved some sort of intellectual/academic/career success by adhering to some kind of plan, I don't think it's an insurmountable task.