Change This One Thing…The Fat Will Fall Off

Diet Cycling for Sustainable Weight Loss

For every 3 months of hard dieting, take 2–3 months of maintenance eating. This approach:

Reduces diet fatigue
Increases long-term maintainability
Prevents the all-or-nothing mentality that derails progress

The maintenance phase allows your body and mind to recover while staying at your new weight before continuing toward further goals.

Constrained Energy Hypothesis

Ponzer's Paradox (aka the Constrained Energy Hypothesis): The amount of physical activity people can do has a range, but if you try to get people to drastically increase the amount of exercise they're doing, your body will resist. You'll become fatigued much more rapidly, and your metabolism will adjust itself to compensate for the extra energy expenditure.

All this means that you can't outwork a bad diet. However, you can make principled dietary changes in a sustainable way.

The 80/20 Rule of Weight Loss

Weight loss success is roughly 80% diet and 20% exercise.

Be consistent with your exercise and control your diet. You need a well-controlled nutritious diet and moderate to high daily activity.