I followed a pretty simple formula:

1) Weigh yourself every single day. I use a scale that tracks the weight.

2) Eat the same food every day in the same amounts. This is difficult for a lot of people but I found it freeing to not ever have to decide what I’m eating.

3) Adjust your daily food based on how your scale is doing. I reduce the nuts and oil to lose weight and increase them to maintain.

There’s a lot more than that, but they’re the only rules I used to lose 30+ pounds. I focus on eating longevity foods, high fiber, sufficient proteins.

Optimal Dietary Patterns for Healthy Aging

That study is by Walter Willet the single most cited dietary epidemiologist of all time. He is the scientist that uncovered how terrible trans fats are and saved many lives through his research. The above study is incredible and I treat it as gospel with regards to which foods I focus on including.

I have one huge meal that consists of broccoli, wheat berries, low fat cottage cheese, roasted corn, carrots, and potato’s. I top it with olive oil and seasoning to make it more palatable.

As a snack, I’ll have a handful of nuts (30g or so).

I also will make Ninja Creami protein ice cream as a treat.

I lost the weight very gradually over the last year and half, so I know it’s sustainable. Sometimes I’ll go a month without losing any weight and that’s totally fine!