[vardagsnytt]

In general I agree, but I would oppose the "much less" advice.

If one is not morbidly obese, it is much easier to reduce the number of calories by a small amount and adjust to this lifestyle. Short diets with a strong calorie deficit require careful planning to be effective (exact nr of calories, protein, diet breaks etc).

If you assume an average person who is 10kg overweight due to slacking over the last 5-10 years, then we are talking about a daily surplus of 20 calories per day. Cutting your daily intake for around 220 calories will allow one to go back to the initial weight over the course of a year without dramatic lifestyle changes.

To cut these 220calories out, all of your advices apply, I would just not combine all of them in rapid manner. Most humans are not bodybuilders and will not have the willpower to sustain such a diet with appropriate planning.

[philliphaydon]

If you can cope with eating a lot less for 2-3 weeks. It helps a lot. The stomach stretches but if you eat to satisfy hunger instead of eating to feel full. And do that for a few weeks. You will begin to notice that you feel fuller sooner. As your stomach shrinks a bit as it’s not stretched with food. Doctor told me that and wow huge difference, but that 2-3 weeks was hard.

[ianai]

It’s not perfect though. Plenty of people get their stomachs stapled to reduce their weight, lose weight, and subsequently gain much of that weight back because they’ve behaviorally overcome their stomachs.