I've struggled with slow creeping weight gain for years before I figured out some principles that work for me. Late November I (self) published a book on Amazon on this topic. If anyone is interested in reading the book, no need to purchase it, I'll send you a copy (PM me). Even though it's already published, I'd like to get feedback and can still make updates.
Here's a summary:
- The reason that the majority of people in the US (71%) are clinically overweight or obese is because we have become more prosperous. We're wealthier, so we eat more and better. Better is defined as what has helped us survive famine and food shortages throughout history.
- Food is constantly available, tempting and cheap. It's highly processed to make it as tempting as possible. Rats, in an environment of constantly available "junk" foods gain a tremendous amount of weight. Humans are no different. The more highly tempting foods are available, the more we'll eat.
- One of the best tools available for weight loss is stepping on the scale daily. But it's a habit that has been bad-mouthed endlessly. I have a whole section in my book on the myths and realities of weighing yourself daily, and another on the pitfalls of considering stepping on the scale as a "moment of truth".
- Stepping on the scale daily is very helpful, and keeps things real. But of course, you need to change your food habits. The best way to do that is with personalized food rules. The food rules need to:
--- Reduce the number of calories you take in
--- Be sustainable for a lifetime,
--- Not make you unhappy or unable to socialize over the long term.
I give lots of examples of good food rules. For me, the rules are:
- Weigh myself every day, and log my weight
- Avoid highly processed foods completely (with a few exceptions)
- Sweets and other treats are okay, as long as I make them myself. For example - things like homemade oatmeal raisin cookies, homemade popcorn with butter and salt are fine. The key is that I have put some work into them. And of course, you still have to monitor quantities.
My very first rule, back when I was experimenting with rules for myself, was "No french fries". This worked really well, and helped me discover the magic of abstinence over moderation. This was a breakthrough. Abstinence is not for everybody, but the moderation can be much more difficult for many people. And I think it's getting even more difficult, as foods become more and more addictive.
