I don't know if any of these are "weird tips", but they are what has worked for me so far for weight loss, and more importantly weight loss maintenance.
1. Eat as much volume or more, but lower calorie density. Find the calorie dense items in your diet and be more controlled about these. (For me that meant cheese and cream, but for many people things like potato chips, cookies etc might be a larger culprit). I now use these minimally for flavour, rather than in large quantities.
2. Focus on getting more fibre and protein, both of which aid satiety. The first part means eating a lot more vegetables and beans than you might have before. I get at least 50g fibre most days. The average American gets about 15g.
3. Avoid ultra-processed food. For one thing, UPF is low in fibre and protein. Secondly, for reason which aren't yet clear, UPF encourages overeating even when matched for fibre and protein, as compared with whole foods. See this study: https://pubmed.ncbi.nlm.nih.gov/31105044/
4. Don't have problem foods in the house. If there are foods that you fail to resist binging on time and time again, get them out of the house, permanently. I mean it.
5. Have a plan for maintenance, to avoid regaining the weight. For me, that has basically been to keep on calorie counting as a permanent lifestyle. It ain't so bad once you get used to it. Your plan may be different. Mine has worked for me so far.
6. Get at least 7000 steps a day. Everyone agrees being sedentary is bad, and at least one study (https://academic.oup.com/ajcn/article/102/6/1332/4555181?log...) suggests that levels of sedentariness below ~7000 steps a day or equivalent may result in appetite dysregulation (i.e. you eat more).
7. Weigh yourself every day, and use a weight trend app like Libra. Keep doing this in maintenance.
8. Don't consume any sort of media when you eat. Just eat mindfully and enjoy it.
For me, low-carb vs low-fat hasn't made any difference as long as I'm controlling calories. I suspect the reason some people have dramatic success with one or the other is all to do with satiety, and that this varies a lot between people. That is, some people feel a lot more satisfied when they eat hardly any carbs, others feel a lot more satisfied when they don't eat much fat, and others don't see a difference.
1. Eat as much volume or more, but lower calorie density. Find the calorie dense items in your diet and be more controlled about these. (For me that meant cheese and cream, but for many people things like potato chips, cookies etc might be a larger culprit). I now use these minimally for flavour, rather than in large quantities.
2. Focus on getting more fibre and protein, both of which aid satiety. The first part means eating a lot more vegetables and beans than you might have before. I get at least 50g fibre most days. The average American gets about 15g.
3. Avoid ultra-processed food. For one thing, UPF is low in fibre and protein. Secondly, for reason which aren't yet clear, UPF encourages overeating even when matched for fibre and protein, as compared with whole foods. See this study: https://pubmed.ncbi.nlm.nih.gov/31105044/
4. Don't have problem foods in the house. If there are foods that you fail to resist binging on time and time again, get them out of the house, permanently. I mean it.
5. Have a plan for maintenance, to avoid regaining the weight. For me, that has basically been to keep on calorie counting as a permanent lifestyle. It ain't so bad once you get used to it. Your plan may be different. Mine has worked for me so far.
6. Get at least 7000 steps a day. Everyone agrees being sedentary is bad, and at least one study (https://academic.oup.com/ajcn/article/102/6/1332/4555181?log...) suggests that levels of sedentariness below ~7000 steps a day or equivalent may result in appetite dysregulation (i.e. you eat more).
7. Weigh yourself every day, and use a weight trend app like Libra. Keep doing this in maintenance.
8. Don't consume any sort of media when you eat. Just eat mindfully and enjoy it.
For me, low-carb vs low-fat hasn't made any difference as long as I'm controlling calories. I suspect the reason some people have dramatic success with one or the other is all to do with satiety, and that this varies a lot between people. That is, some people feel a lot more satisfied when they eat hardly any carbs, others feel a lot more satisfied when they don't eat much fat, and others don't see a difference.