David John // Fat-Loss Mastery

Lost 40lbs and kept it off for 2+ years. Helping others do the same. DM me LOSE IT to get started (Must be 30+ lbs overweight).

[David John // Fat-Loss Mastery @FatLossMastery]

I was obese and yo-yo dieted for 15 years until 2022, when I discovered the key to long-term weight-loss. Here it is:

[David John // Fat-Loss Mastery @FatLossMastery]

Daily reminder that obesity can be reversed but never cured. If you go back to your old ways then you'll regain the weight, so the new ways *must* be much better.

[David John // Fat-Loss Mastery @FatLossMastery]

I ate 3 McDonald's hamburgers tonight.

Just the basic burger: patty, bun, ketchup.

Not ideal, but the reward is lower than a Big Mac or fries and the protein is decent. High satiety eating is possible anywhere.

[David John // Fat-Loss Mastery @FatLossMastery]

Strange pattern among top performers:

They all have unique psychologies to make failure impossible.

- "There is no failure, only lessons."
- "Life isn't about success and failure."
- "Besides death, all failure is psychological and therefore not real."

This applies to long-term weight-loss as much as anything else.

[David John // Fat-Loss Mastery @FatLossMastery]

Make 10 changes to your diet and lifestyle that make you feel more full on fewer calories.

Guarantee you'll lose at least a few pounds without going on any diets.

[David John // Fat-Loss Mastery @FatLossMastery]

What to do when you've tried everything to lose weight:

- Find people who lost weight and kept it off long term
- Study their lives, find the patterns
- Apply those patterns to your own life

You could start with the National Weight Control Registry studies.

[David John // Fat-Loss Mastery @FatLossMastery]

The difference between fat and thin people is invisible.

It's their brain's sensitivity to hedonic reward.

[David John // Fat-Loss Mastery @FatLossMastery]

@RMudd4 Great to here!

[David John // Fat-Loss Mastery @FatLossMastery]

Try the elliptical.

Cardio can be very boring, not to mention knee, foot, or back pain that comes up. But the elliptical is very low impact and you can have an iPad for your favorite shows, e-books, social media, apps, etc.

Recumbent bike is good too. It's like an exercise bike but you can lean back and it's a regular seat.

[David John // Fat-Loss Mastery @FatLossMastery]

Weight-regainers don't run out of willpower. They just get so hungry that no amount of willpower can withstand it.

[David John // Fat-Loss Mastery @FatLossMastery]

The new MAHA food pyramid is ok, but not great.

Too much energy density.

[David John // Fat-Loss Mastery @FatLossMastery]

If you tweak your diet

every week

to feel fuller on fewer calories

then you'll lose weight automatically and actually keep it off.

[David John // Fat-Loss Mastery @FatLossMastery]

I'll be proclaiming this for the rest of my life:

Forget about willpower!

If you want to keep weight off long term, master the art of feeling satisfied on fewer calories.

Try the @JoinHava app for help getting started.

[David John // Fat-Loss Mastery @FatLossMastery]

Eat Apples.

People say carbs and sugar are bad, but who ever got fat on apples? The fiber slows down gastric emptying, which keeps you fuller for longer, and the "mealiness" (crunch factor) makes slows breakdown in the intestine.

You could try streamed apples or whole apple sauce if you don't like fresh.

[David John // Fat-Loss Mastery @FatLossMastery]

How to lose weight and keep it off:

1. Try a new food that might fill you up on fewer calories.
2. If it works, keep it in your diet.
3. Repeat this process every 1-4 weeks.

[David John // Fat-Loss Mastery @FatLossMastery]

"Natural Flavors" are just as bad as High Fructose Corn Syrup.

The flavors are too pleasurable for your satiety signals, so they cause overeating in many.

[David John // Fat-Loss Mastery @FatLossMastery]

Good evening.

Calorie efficient satiety reverses obesity.

[David John // Fat-Loss Mastery @FatLossMastery]

@Tomipodes Why’s that?

[David John // Fat-Loss Mastery @FatLossMastery]

You can get special shorts if your thighs chafe.

I use ZENGVEE compression shorts on Amazon.

There are creams and lotions but they're less reliable in my experience.

Nobody should have to put up with chafing.

[David John // Fat-Loss Mastery @FatLossMastery]

@Wegiveyouhealt1 Magnesium citrate in water is a calming laxative at higher doses.

[David John // Fat-Loss Mastery @FatLossMastery]

People don’t understand Satiety Per Calorie.

It’s not just the 4 factors of protein, fiber, energy density, and reward:

It’s the idea that satiety controls calorie balance over the long term, rather than will-power or other diet and lifestyle rules.

This single insight explains most observations in success stories, as well as the obesity epidemic in general.

Some “break the rules” by eating low protein or higher energy density diets, but they *all* feel satisfied on fewer calories.