[kaskakokos]

>> To lose weight long term we need to fix whatever caused the regulating machinery to malfunction as we can't really eat less (over long term).

Hi, why do you say this? I mean I was a glutton (and still am), but I have been able to reduce the amount of food eaten by skipping dinner as a way of eating less. I've been at it for 2 years now, not long term maybe but medium term and I have no intention of stopping given the benefits I'm having.

[XorNot]

I lost about 15kg last year over the span from August to December. That was a lot faster then expected, but the primary change I made was to cut out a lot of empty calories in favor of defined meals: i.e. I drink a lot of coffee, so I cut out the milk. I moderated morning cereal down to an exact serving suggestion and a specific amount of milk. Cut out having toast as snack food, cut out sour dough bread (which is absurdly dense). Reduced rice serving sizes.

And honestly? With those habits changed, I'd say I basically don't notice the difference. I'm not dieting now, and it's actually taken some effort to stop losing weight (which I just had a look at my calorie tracker app and realized accounting for thermic effects probably explains why 2750 naive calories is closer to 2275 if I'm targeting 120-150g of protein per day since now I chase muscle gains because it turns out I can get them).

Basically I eat better, and more frequently, then I did and enjoy it more. Which is to say: my bad habits were just unfulfilling, and as soon as I actually held myself accountable for the effects, the changes in my diet were all improvments in my overall quality of life.