This matches my experience very closely as well, though I’m only about halfway to my goal (dropped from 238 to 215, want to get down to the low 190s) after 4 years of trying a bunch of different things.
What the OP is suggesting doesn’t work in practice for rats and mice, let alone humans who have many more levers with which to confound simple interventions through behavior, conscious or not.
It took me eight years to gain 40 pounds. That’s a difference of about 50-200 calories per day (increasing as base weight rises and it takes more food to generate a sustained weight gain), on average, by pure calorie math. AKA initially no more than the difference between standing vs sitting for one hour, walking an extra 0.5 mile vs not, or eating half an apple vs not. Seems like it should be a breeze to fix! Just a few minutes a day, or one simple action! And yet the years in which I switched to a standing desk (and extra 4-6 hours standing daily) I didn’t lose any weight, nor did I gain any when I stopped. The year I hiked 300 miles more than I normally do as part of a challenge, no weight loss. And all of that is in line with the research that exercise is not that helpful for controlling weight most of the time.
Eating keto (for me, <10% carbs, <20% protein) did help me lose weight steadily, and gave me more energy, but it just wasn’t sustainable for me. I basically lost the ability to eat with other people in many circumstances. 1) That’s very isolating, 2) I tend to eat more when eating alone, 3) it’s not feasible when eating is tied to work events or travel, and 4) on days when I did eat carbs I got significant temporary side effects, I couldn’t just take a one day break for Thanksgiving and Christmas (and birthdays, and Easter, and anniversaries, and...). I managed it for all of 2017, then stopped. Lost 20 pounds, gained 10 back. Then in early 2020 I cut out almost all refined oils and sugar and reduced refined grains my more than half, and lost that 10 again. This January I started 16:8 IF and lost another 5. I’d need to lose another 25 to hit an officially healthy BMI. With IF, as with keto previously, I have more energy, better mood, and less hunger between meals. Also, with cutting out refined ingredients, I don’t even enjoy most fast food and sweets anymore, they taste fake and have no depth of flavor.
I also notice that I never fidget anymore when sitting still. I noticed this change during grad school, which is about when I started gaining most of the weight, when for most of my life before that I tapped my foot to the point of regularly needing to be told to stop shaking the car. This is apparently equivalent to hundreds of extra calories burned per day according to some studies, and if I could somehow upregulate fidgeting I would apparently lose my remaining 20 pounds in under a year, without any other changes! But of course I can’t do that, and I have no idea why this changed, or if there’s any meaningful causal relation between that and my weight. Just one of many unconscious factors I’ve noticed.
This matches my experience very closely as well, though I’m only about halfway to my goal (dropped from 238 to 215, want to get down to the low 190s) after 4 years of trying a bunch of different things.
What the OP is suggesting doesn’t work in practice for rats and mice, let alone humans who have many more levers with which to confound simple interventions through behavior, conscious or not.
It took me eight years to gain 40 pounds. That’s a difference of about 50-200 calories per day (increasing as base weight rises and it takes more food to generate a sustained weight gain), on average, by pure calorie math. AKA initially no more than the difference between standing vs sitting for one hour, walking an extra 0.5 mile vs not, or eating half an apple vs not. Seems like it should be a breeze to fix! Just a few minutes a day, or one simple action! And yet the years in which I switched to a standing desk (and extra 4-6 hours standing daily) I didn’t lose any weight, nor did I gain any when I stopped. The year I hiked 300 miles more than I normally do as part of a challenge, no weight loss. And all of that is in line with the research that exercise is not that helpful for controlling weight most of the time.
Eating keto (for me, <10% carbs, <20% protein) did help me lose weight steadily, and gave me more energy, but it just wasn’t sustainable for me. I basically lost the ability to eat with other people in many circumstances. 1) That’s very isolating, 2) I tend to eat more when eating alone, 3) it’s not feasible when eating is tied to work events or travel, and 4) on days when I did eat carbs I got significant temporary side effects, I couldn’t just take a one day break for Thanksgiving and Christmas (and birthdays, and Easter, and anniversaries, and...). I managed it for all of 2017, then stopped. Lost 20 pounds, gained 10 back. Then in early 2020 I cut out almost all refined oils and sugar and reduced refined grains my more than half, and lost that 10 again. This January I started 16:8 IF and lost another 5. I’d need to lose another 25 to hit an officially healthy BMI. With IF, as with keto previously, I have more energy, better mood, and less hunger between meals. Also, with cutting out refined ingredients, I don’t even enjoy most fast food and sweets anymore, they taste fake and have no depth of flavor.
I also notice that I never fidget anymore when sitting still. I noticed this change during grad school, which is about when I started gaining most of the weight, when for most of my life before that I tapped my foot to the point of regularly needing to be told to stop shaking the car. This is apparently equivalent to hundreds of extra calories burned per day according to some studies, and if I could somehow upregulate fidgeting I would apparently lose my remaining 20 pounds in under a year, without any other changes! But of course I can’t do that, and I have no idea why this changed, or if there’s any meaningful causal relation between that and my weight. Just one of many unconscious factors I’ve noticed.