How to Lose Weight Successfully and Sustainably—Here's How!—Part 2

Dear BLOG readers, Dear PEAK customers,

With Part 1, I kicked off what is likely the most comprehensive and informative series of posts on the topic of weight loss—one created from a neutral perspective and based on a solid body of research. First, we focused on the key criterion: calorie balance. But we also discussed several other variables that should be considered for a successful weight loss strategy. The second post covers the most important habits for LONG-TERM SUCCESS—in other words, ensuring that the kilograms you’ve lost actually stay off. Anyone who manages to put these into practice will be a good deal closer to their physical goal!
Enjoy!

Habits for Sustainable Weight Loss

1. NO SUGAR-SWEETENED DRINKS

Completely banning something can backfire badly. In such cases, people often develop an almost insatiable craving for that very thing. Behavioral studies show that this eventually leads to uncontrolled binge eating (25–28). However, one habit that should indeed be viewed as a kind of ban is the consumption of sugar through beverages. Not only does sugar provide “empty” calories with no micronutrients for carbohydrate balance, but especially in its liquid form, the brain does not perceive it as a satiating nutrient to the same extent as it would if consumed in solid form (29). The result is often a significant increase in total calorie intake and, consequently, body weight, as well as an increased risk of obesity associated with the consumption of sugary beverages (30–34). The risk is already present in childhood, as Ludwig et al. (35) demonstrate. Even just one sugary drink per day increased the risk of obesity by a staggering 60%. Several studies link sugar-sweetened beverages to an increased incidence of nonalcoholic fatty liver disease (36, 37), type 2 diabetes (38–40), and heart disease (41–43). The latest study by O’Connor et al. also reports that free sugar consumed in liquid form, in particular, impairs insulin sensitivity (HOMA-IR) and increases metabolic risk and the levels of inflammatory markers (e.g., CRP), whereas no such association was detected with solid foods (177). Although it is constantly subject to criticism, the majority of the research literature nevertheless shows that artificially sweetened beverages offer an advantage over beverages containing real sugar when it comes to weight management (44–46). The best beverage alternatives are mineral water, tea, and the occasional cup of coffee.

Conclusion

General bans often lead to a dead end! Nevertheless, one should generally avoid sweetened beverages, as there is a long list of compelling reasons to do so.

2. STOP EATING WHEN YOU’RE FULL

As logical as it may sound, it’s rare these days for people to still be able to connect with natural hunger and fullness signals and interpret their body’s clear cues. Despite feeling hungry, people often forget to eat when under stress, only to make up for it by eating twice as much in the evening. The notion of “eating until the plate is empty” is also a learned habit that has been drilled into us since childhood. Anyone interested in regaining their natural sense of hunger and fullness should familiarize themselves with the so-called hunger/fullness scale. Starting at 1 for “starving,” you should aim to stay between 3 and 7 most of the time. Those who are able to incorporate this scale into their daily lives will have significantly fewer problems with cravings or binge eating in the evening hours going forward. Several points already mentioned are important here, such as mindful eating and, in this context, eating speed. Only when we give our bodies time to send signals in a timely manner can we act on them. Studies also report differences in calorie intake depending on eating speed (47).

PRACTICE
Ideally, you should sit down at the table when you’re between levels 3 and 4 and consciously get up again when you reach level 7. It will take some time to interpret everything correctly, but within a week you should already have developed a much better sense of your hunger levels.

Specifically, the numbers mean:
1. “starving”
2. “very hungry”
3. “constantly hungry”
4.    “occasional feelings of hunger”
5. “neutral”
6. “eaten but not full”
7. “pleasantly full”
8. “uncomfortably full and bloated”
9. “too full”
10. “completely overeaten with the urge to vomit everything up”

Conclusion
: Knowing when it’s time to eat—but also when it’s time to stop—has a decisive impact on overall eating behavior and leads to a daily routine free of major hunger pangs or discomfort caused by overeating

3. MINDFUL EATING

If you look at the eating habits of the average person here, in many cases meals take place on the fly—at a fast-food stand, with a smartphone in hand, while watching TV in the evening, or at the computer. In fact, studies show not only that when we’re distracted, we tend to eat well beyond the “7” mark, but our calorie intake also tends to soar to dizzying heights (48–50). One possible mechanism has to do with the lack of taste perception. Those who do not consciously savor their food develop a craving for particularly flavorful foods as the day progresses. If you want to protect yourself from such situations, your only option is to change your behavior toward “mindful eating.” You should go to a separate place for meals and consciously experience your food there with all your senses. Studies show that this is not just a “nice-sounding” idea, but a real tool in the fight against excess weight; these studies clearly demonstrate that, regardless of the food consumed, mindful eating supports weight loss. In the study by Dallen et al. (51), greater mindfulness while eating resulted in a weight loss of 4 kilograms within 12 weeks among obese participants. Niemann (52) monitored participants over 6 months and observed a weight loss of 12 kilograms through mindful eating as part of an otherwise standardized diet; this weight had not been regained even 3 months after the study ended.

PRACTICAL
TIPS These tips help you “eat mindfully”:
• No computer, TV, or smartphone while eating
• Eat slowly and chew
thoroughly • Eat in a separate, designated area
• Consciously notice
the taste and smell of the meal • Eat at the right time (when hungry) and stop at the right time (when full)

Conclusion

Eating must go from being a side issue back to being a main priority. Better control and the deliberate awareness of smell and taste help in the ongoing battle against excess weight.

4. WEIGH YOURSELF REGULARLY

True to the motto “If it gets measured, it gets managed,” it can be helpful to weigh yourself daily. Opinions on this matter rightly vary widely, and this advice certainly isn’t right for everyone trying to lose weight, which is why you have to figure out for yourself what “works for you” and doesn’t cause additional anxiety. Valid criticism of daily weighing stems from daily weight fluctuations, which are by no means rare and can range from a few hundred grams to as much as 2 kg. You’re not actually losing or gaining body fat every single day! Rather, it has much more to do with factors such as water balance, the contents of the digestive tract, or—in the case of women—the menstrual cycle, which cause the scale to fluctuate sharply or remain static. Anyone who incorporates regular strength training into their weight-loss efforts (something I strongly recommend to everyone) will lose fat mass on the one hand and gain muscle mass on the other. Such a change is extremely positive, but it often shows up as a zero on the scale.
For this reason, it’s important to realize that the scale itself provides only a very limited indication of how weight loss is actually progressing. If the scale’s needle moves to the left, this could simply mean a loss of body water, muscle mass, or body fat. Ultimately, weighing yourself alone won’t reveal what’s really happening in your body. Even modern “body fat scales” are, in most cases, far too inaccurate to provide a clear picture, which is why you should always seek out additional ways to track your progress in addition to weighing yourself. Measuring circumference at relevant points such as the waist and hips, using a skinfold caliper, or comparing photos to visually track progress are particularly recommended.
Despite all the points mentioned above—which are meant to put the topic of weighing into perspective—studies show that frequent (preferably daily) weighing significantly increases the chances of weight loss (53–55). In numerical terms, Steiberg et al. (56) found that daily weighing resulted in an average reduction in calorie intake of 347 calories and a weight loss of 4.4%, compared to 0.4% among those who did not weigh themselves. The claim that daily weighing causes anxiety has also been examined in studies such as those by Wing et al. (57) and Steinberg et al. (58) and found to be unfounded. In fact, daily weighing was associated with greater satisfaction and a lower tendency toward depression.

Anyone who decides to weigh themselves daily should make sure to do so at the same time each day (preferably in the morning) and always use the same scale. It is helpful to enter the data into modern tracking apps such as HBN FitFoodPlan, which not only provide a graphical representation of weight changes but also directly adjust dietary recommendations accordingly. When interpreting the data, it’s not the “day-to-day comparison” that’s crucial, but rather the “weekly comparison.”

PRACTICAL TIPS

The 3 most important points
• Get up, go to the bathroom, weigh
yourself • Record and track
your weight • Interpret the overall trend, not the daily trend

Conclusion
To weigh or not to weigh—that is the question—and everyone must find the answer for themselves. Studies report certain benefits of regular weighing. On the other hand, however, it is crucial to interpret the scale’s reading correctly and not let it unsettle you in the short term. It’s about body fat loss, not weight loss!

Summary
: The second part of my series of articles provides the most important principles and guidelines that bring lasting weight loss success within reach. Ultimately, sustainability always has to do with behavior and habits, which is why the four points mentioned above form the stable foundation for all further measures. What’s still missing are concrete approaches to structuring your diet, and that’s exactly what Parts 3 and 4 will cover.

Best regards
, Holger Gugg
www.body-coaches.de