Chapter 1: A Lifelong Battle with Diets

Throughout my life, I've experimented with nearly every diet imaginable.

Have you ever heard of the cabbage soup diet? What about the zero-fat diet or the all-liquid diet? I honestly can't recall a time in my adult life when I wasn't either on a diet, pondering a new one, or giving up entirely. Growing up, the societal standard of beauty was to be incredibly thin — not just fit, but extremely skinny. In fact, today's average runway model would have seemed overweight to me back in my teens and twenties. At one point in my late twenties, I weighed just 104 pounds, which would be deemed alarmingly underweight for someone who is five feet four inches tall today. Yet, I found myself chastising my inability to reach that elusive 100-pound mark.

As I crossed into my sixties, I've become all too aware of how challenging it is to shed weight post-menopause. I still maintain my regular exercise routine, which includes cardio, weightlifting, and plenty of walking. Although I might be eating slightly more (the phrase "the insatiable appetite of menopause" rings true), my increase in food intake isn't drastic. I rarely indulge in alcohol, steer clear of high-fat foods, and seldom have desserts. Yet, despite my efforts, I find my weight gradually increasing by a few pounds each year. Recently, my doctor cautioned me not to gain any more weight, stating, "You're doing okay for now, just barely," as he noted my five-pound increase from the previous year. If only it were that straightforward!

Recently, I've been reflecting on the less extreme diets I've tried, as I've decided to make one last attempt at weight loss — with a goal of just a few pounds. I no longer aspire to be skinny, especially at my age. It has dawned on me that one particular diet has genuinely worked for me. By "worked," I mean a plan that helped me maintain my weight long-term without feeling deprived or waiting impatiently for the diet to end so I could eat normally again.

Key Principles of My Successful Diet

1. Avoid Tempting Foods at Home

   There are certain foods I simply cannot resist — cheese, creamy delights, and Sweet N' Salty bars, for instance. In the past, I would bring these items home, convinced I could control my portions, only to find myself mindlessly consuming them. Now that I'm living alone, I've recognized that the best strategy is to refrain from purchasing these items altogether. My late partner, who adored fudge and never had to worry about his weight, often brought it into the house, and I would indulge without hesitation. Now, I have no excuses for not leaving those temptations on the store shelves.

2. No Snacking Between Meals

   I have a tendency to graze throughout the day, a habit that was only amplified when I started working from home, just a short flight of stairs away from the refrigerator. The challenge of giving up snacking between meals is significant for me. To combat this, I focus on preparing satisfying and nutritious meals that keep me full for hours. A lunch consisting of a quarter avocado on a couple of lettuce leaves simply won't suffice.

3. No Food Category Restrictions

   While popular diets like keto may appear effective, I can't envision adhering to one that limits carbohydrates so severely. I might not eat pasta often, but if I crave spaghetti, I don't want to feel guilty about indulging. In my younger days, I tried the Atkins diet and did lose weight, but it was too restrictive for my liking. A balanced diet should encompass complex carbohydrates, protein, and healthy fats without excluding entire food groups. Though it works for some, it’s not a sustainable option for me.

4. Mind Portion Sizes

   This principle might be the least exciting, but it's crucial. When enjoying something delicious, it's all too easy to overfill the plate or go for seconds. Portion control has been my biggest struggle, especially since I tend to eat quickly, which prevents my body from signaling fullness until I've already had too much. I remind myself to pause after finishing my meal and wait before deciding if I need more.

5. Practice Moderation

   I believe it's perfectly fine to enjoy a glass of wine now and then, have a slice of pizza, or savor a piece of cherry pie. Life is fleeting, and the years seem to pass quicker as we age. While I don't often crave sweets, if the desire strikes, I'm not going to deny myself a simple pleasure.

When it comes to dieting, we often lean towards extremes. The urge to lose weight quickly can be overwhelming, especially when it took years to gain those extra pounds. Following a sensible diet, such as the one I've outlined, may result in slow progress — perhaps half a pound or one pound lost each week — which can be frustrating compared to the rapid weight loss often seen with restrictive diets like keto. Yet, I’d prefer a sustainable approach over one that leads me to fall off the wagon, regain lost weight, and spend my life on a perpetual diet rollercoaster.

The first video titled "The only diet that ever worked for me..." explores personal experiences with dieting and sustainable weight loss strategies.

Chapter 2: Exploring Sustainable Dieting

As I embark on this journey to shed a few pounds, I'm reminded of the importance of moderation and sustainability.

The second video, "The ONLY 2 'DIETS' that will EVER work (diet plan to lose weight)," discusses effective strategies for long-term weight management.