Get as many of your calories from fats and protein, and as little from carbohydrates, as you can (as the former cause you to feel significantly more satiated (n

Get as many of your calories from fats and protein, and as little from carbohydrates, as you can (as the former cause you to feel significantly more satiated (naturally leading to less eating without more hunger) and the latter cause spikes in your blood-sugar and insulin). Eat in a narrow time window (to encourage ketosis), infrequently (to avoid insulin resistance), not too late (because eating late is associated with weight gain [1][2]), as consistently as you can (your body can adapt to eating only once a day, resulting in you not being hungry at other times - mine has). Exercise (because getting a minimum amount of exercise will stimulate weight loss and is really important for physical health in general beyond just weight loss), but don't worry when you get hungrier as a result, or try to maintain your previous eating quantity - eat until you feel full. Get enough sleep, because sleep deprivation causes you to feel hungrier[3]. One of the underlying patterns in the above is the focus on controlling hunger, instead of directly trying to control CICO. If you just try to naively generate a caloric deficit through sheer force of will (same meal composition and timing, just decreased volume), your body will respond by increasing appetite levels, which is one of the reasons why the majority of those who lose weight gain it back again afterward. If you can affect your appetite, however, not only is sustained weight loss possible, but often automatic. [1] 0064 of https://sleepmeeting.org/wp-content/uploads/2018/10/abstractbook2017.pdf https://sleepmeeting.org/wp-content/uploads/2018/10/abstract... [2] Yes, I should have provided more sources here - The Obesity Code cites a lot of studies, but I can't find the citations online. [3] https://www.medscape.com/viewarticle/533105 https://www.medscape.com/viewarticle/533105