So you want to lose fat

This part of the capsule details all of the things you might consider doing to lose fat.

Philosophy

In general, I’m in favor of doing the easiest modifications that gives you the results you want.

That said, the adjustment period might be unpleasant or a hassle. When I started cutting out breakfast, I had more than a few days when I was watching the clock, drinking extra ice water to keep the hunger away, and waiting for noon to roll around. Much in the same vein, weighing all your food before you eat it is exactly as annoying as it sounds. Luckily, I didn’t need to weigh my food for more than a a week or two to get lasting benefits whether I was weighing every meal or not.

(Eventually, there will be a bunch of links below.)

Models

Remember: all models are false; some models are useful.

• Calories in, calories out (CICO)
• Insulin
• Cortisol
• Hormones (leptin, ghrelin, etc.)

Techniques

Sugar and sweetness management

• getting used to less sweetness
• not drinking sugar
• eating less sugar

Intake-amount tracking

Meal timing

• intermittent fasting
• fasting for longer than a day

Limiting the kinds of foods you eat

• slow-carb diets
• paleo diets
• keto diets
• PUFA-minimization diets

Other

• minimizing intake of endocrine disruptors and obesogens

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