I was obese and yo-yo dieted for 15 years until 2022, when I discovered the key to long-term weight-loss. Here it is:

Daily reminder that obesity can be reversed but never cured. If you go back to your old ways then you'll regain the weight, so the new ways *must* be much better.

I ate 3 McDonald's hamburgers tonight. Just the basic burger: patty, bun, ketchup. Not ideal, but the reward is lower than a Big Mac or fries and the protein is decent. High satiety eating is possible anywhere.

Strange pattern among top performers: They all have unique psychologies to make failure impossible. - "There is no failure, only lessons." - "Life isn't about success and failure." - "Besides death, all failure is psychological and therefore not real." This applies to long-term weight-loss as much as anything else.

Make 10 changes to your diet and lifestyle that make you feel more full on fewer calories. Guarantee you'll lose at least a few pounds without going on any diets.

What to do when you've tried everything to lose weight: - Find people who lost weight and kept it off long term - Study their lives, find the patterns - Apply those patterns to your own life You could start with the National Weight Control Registry studies.

The difference between fat and thin people is invisible. It's their brain's sensitivity to hedonic reward.

Weight-regainers don't run out of willpower. They just get so hungry that no amount of willpower can withstand it.

The new MAHA food pyramid is ok, but not great. Too much energy density.

Try the elliptical. Cardio can be very boring, not to mention knee, foot, or back pain that comes up. But the elliptical is very low impact and you can have an iPad for your favorite shows, e-books, social media, apps, etc. Recumbent bike is good too. It's like an exercise bike but you can lean back and it's a regular seat.

If you tweak your diet every week to feel fuller on fewer calories then you'll lose weight automatically and actually keep it off.

I'll be proclaiming this for the rest of my life: Forget about willpower! If you want to keep weight off long term, master the art of feeling satisfied on fewer calories. Try the @JoinHava app for help getting started.

Eat Apples. People say carbs and sugar are bad, but who ever got fat on apples? The fiber slows down gastric emptying, which keeps you fuller for longer, and the "mealiness" (crunch factor) makes slows breakdown in the intestine. You could try streamed apples or whole apple sauce if you don't like fresh.

How to lose weight and keep it off: 1. Try a new food that might fill you up on fewer calories. 2. If it works, keep it in your diet. 3. Repeat this process every 1-4 weeks.

"Natural Flavors" are just as bad as High Fructose Corn Syrup. The flavors are too pleasurable for your satiety signals, so they cause overeating in many.

Good evening. Calorie efficient satiety reverses obesity.

People don’t understand Satiety Per Calorie. It’s not just the 4 factors of protein, fiber, energy density, and reward: It’s the idea that satiety controls calorie balance over the long term, rather than will-power or other diet and lifestyle rules. This single insight explains most observations in success stories, as well as the obesity epidemic in general. Some “break the rules” by eating low protein or higher energy density diets, but they *all* feel satisfied on fewer calories.

Nobody who says “carbs made me fat” got their carbs from legumes or other very low GI sources (less than 45). They think it’s carbs, but it was only refined carbs.

MAHA isn't going to fix obesity. Obesity is caused by low satiety per calorie in the food supply, and none of the MAHA changes so far improve it. Replacing seed oils with tallow doesn't make a food more filling, nor does replacing HFCS with cane sugar or removing the colors and preservatives.

This explains all weight-loss success: The overweight person re-organized their diet and lifestyle to maximize calorie-efficient satiety cues for their brain.