What is the biggest cause of on and off dieting, up and down weight, and frustration with weight loss? I believe it is the practice of any plan that doesn’t feel like a comfortable enough fit for you!
This meta analysis of different weight loss plans finds little difference in weight loss after 6 months between nutritionally different plans. People lost weight overall on all of the plans studied, and some may keep it off, but sustainability will depend on how realistic the changes are for the individual.
It always comes back to this: For lasting health improvements, make changes thoughtfully, considering all of your tendencies and current situational factors. Any plan will need to be flexible enough to allow for LIFE! A plan can be loosely defined (ie. choosing to eat more vegetables every day or simply being more mindful of hunger patterns) or it may contain more distinct components to it (ie. what each meal will contain or keeping track of carb grams if blood sugar is “jumpy”), but any plan needs to be “chosen” not forced. There has to be a reason that makes sense – to you. Attitude is the key.
I always return to the big question that seems to say it all . . . “Does what I am doing now feel KIND?”