In addition to what's in the video, here are a couple of ideas from an economist:
Reduce or give up unhealthy foods that you don't love first. Sure, you'll probably partially substitute other unhealthy foods, but you will also probably reduce your overall consumption and partially substitute healthy foods.
Increase the healthy foods you like the most, or that are easiest to increase. That could just be adding more greens to a sandwich or increasing the ratio of fish or beans to rice. This will naturally crowd out some of the unhealthy things you were eating.
As you do this, your metabolism and taste buds will adjust, so you can iterate this approach and keep moving towards a healthier lifestyle without making difficult sacrifices.
How to Permanently Stick to Your Weight Loss Plan Long-term
Losing weight doesn’t have to be so hard. Find out why you’ve had trouble sticking to diets in the past and what to do to finally lose weight and get healthy.
"Today, let’s talk about the top reasons why you go off track losing weight and how to stick to your healthy eating plan.
The biggest reasons people can’t stick to a diet are #1 hunger and #2 cravings.
There are two main hormones involved in hunger and cravings:
1. Ghrelin — This hormone makes you hungry, so we want to decrease it.
2. Leptin — This hormone makes you feel satisfied, so we want to increase it.
Thankfully, there are a few things you can do to balance the above hormones and help you stick to a diet.
The best ways to stick with your eating plan and lose weight:
• Get more sleep
• Decrease sugar
• Consume an adequate amount of protein
• Get plenty of fiber
• Decrease stress
• Avoid alcohol and smoking
• Keep caffeine consumption to a minimum
• Consume healthy fats
• Eat slowly
• Decrease carbohydrates
• Take l-tryptophan (for cravings during menstrual cycles)
• Consume nutrient-dense foods
• Do intermittent fasting
Gastric bypass and certain medications can also increase hunger.
One of the big tips for sticking to diets and losing weight is to eat frequent small meals. But, every time you eat, you increase insulin.
In the presence of insulin, you can’t burn fat, and if you can’t burn fat, then you can’t lose weight. This can also cause insulin resistance, which can lead to a myriad of health concerns.
Eating less frequently, also known as intermittent fasting, is one of the best things you can do to lose weight and support your overall health.
To stay satisfied between meals without eating snacks, you need to feed the cells your body fat (burn fat). But, to burn fat, you have to lower your insulin by lowering your carbohydrates and eating less frequently.
Once your body has adapted to burning fat, not only will you be able to lose weight, you will finally get rid of hunger and cravings for good. "