Weight loss is often seen as a difficult goal, despite the many quick fixes on the market. Most of these methods fail to provide lasting results or promote sustainable lifestyle changes. At its core, losing weight usually boils down to a few simple rules: move more, eat less overall, and balance protein, carbohydrates, and fats each day. While these guidelines may not work for everyone, weight loss can be straightforward if approached sensibly. The biggest challenge is cutting through the overwhelming and conflicting advice online about the “best” way to lose weight.
In an interview with Steve Bartlett, exercise scientist and Renaissance Periodization Strength co-founder Dr. Mike Israetel addressed two common myths about weight loss and explained why people should ignore them.
Israetel said many people fall into an all-or-nothing mindset when dieting. “If I’m on my diet, I’m good. If I’m off my diet, not only am I bad, but I have sinned and there is no solace for me,” he explained. He noted that most people trying to lose weight eventually have moments when they “fall off the bandwagon.” Whether it’s dining out with friends or enjoying a scoop of ice cream on a hot day, many feel like they have ruined their progress. But Israetel argues that occasional indulgence is not only okay but also beneficial for mental health. Strict long-term restriction is rarely sustainable, and to make health a lasting lifestyle, people need to include the foods they enjoy.
He added, “A lot of people eat clean—for weeks or months—and then have one kebab or cheeseburger and say, ‘I’m done dieting.’ In reality, your body welcomes that extra food. It stores more carbohydrates, helps you recover, and reduces diet fatigue.”
Most people maintain their weight naturally by sticking to regular eating habits. However, for those actively trying to lose weight, maintaining the loss can be challenging. Many know how to eat to lose weight but struggle to maintain it afterward. Israetel pointed out that this is a major gap in fitness culture and medical research.
“People think they will eat perfectly—no more ice cream, chips, or junk—and then keep eating that way forever after reaching their goal. When they try to eat ‘super healthy’ all the time, they often end up regaining the weight,” he said.
To avoid this cycle, Israetel recommends slowly reintroducing favorite foods once the goal weight is reached. He said dieting aggressively is acceptable for short periods—around three months—but after that, it is important to spend about two months eating at maintenance level to allow the body to stabilize.
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