How NOT to LOSE Weight

Obviously, there are millions of words on the internet about diet and weight.
If you asked this question in 2000, many of the items listed below wouldn’t have appeared.
But all the calorie and exercise advice? That would still be there.

For sure, portion control is new.
And sleep? That’s only gained traction in the last two years.

From the 80Bites point of view — Hara Hachi Bun Me or Pilates for the Mouth — none of these recommendations make sense.
In fact, they’re the opposite of what one should do.
They cause stress and failure.

How do we know?
There are 170 million obese adults — 65% of the population — right in front of us.
But no one sees it.

Then Ezra Klein, on Jake’s Substack this week, says:

"How do you see what is right in front of your eyes when you very much don’t want to see it?"

It’s OK — he’s talking about President Biden, not half of his friends, relatives, and acquaintances.

All of the below — 10 Points — you’ve read before.
But now read them knowing that Ozempic, and 80Bites for the past 36 years, have proved them 100% wrong.

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1. Eat Fewer Calories Than You Burn

• Create a calorie deficit by eating less or moving more — ideally both.

• Use apps like MyFitnessPal to track intake.

2. Focus on Nutrient-Dense Foods

• Choose whole, unprocessed foods:

  • Lean protein (chicken, fish, tofu, legumes)

  • Vegetables and fruits

  • Whole grains (quinoa, brown rice, oats)

  • Healthy fats (avocados, nuts, olive oil)

3. Prioritize Protein

• Increases satiety and preserves muscle mass while losing fat.

• Aim for 0.7–1g of protein per pound of body weight per day.

4. Control Portion Sizes

• Use smaller plates.

• Eat slowly and stop when 80% full.

• Avoid eating straight from bags or containers.

5. Cut Liquid Calories

• Eliminate or limit:

  • Sugary drinks (soda, sweetened coffee, juice)

  • Alcohol (especially beer and cocktails)

• Drink water, sparkling water, or unsweetened tea.

6. Strength Train and Stay Active

• Lift weights 2–4x/week.

• Add daily movement (walking, stairs, stretching).

• Cardio is helpful, but resistance training is crucial.

7. Sleep Well (7–9 Hours/Night)

• Poor sleep increases hunger hormones and cravings.

• Lack of rest sabotages fat loss efforts.

8. Manage Stress

• Chronic stress raises cortisol, promoting fat gain (especially belly fat).

• Use meditation, journaling, or low-impact exercise.

9. Be Consistent, Not Perfect

• Occasional treats are fine — just don’t let one meal become a lost week.

• Weight loss isn’t linear. Stick with it.

10. Track Progress, Not Just the Scale

• Take photos, measure your waist, notice how clothes fit.

• The scale fluctuates — look for trends over time.

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