Weight loss can be a difficult and overwhelming journey for many people, but it doesn't have to be. As a volunteer weight loss coach who has helped hundreds of people achieve their goals using Marty Kendall's data-driven fasting method, and as someone who has personally struggled with Cushing's disease – which in most cases causes weight gain of over 50 pounds, I have developed a weight loss philosophy that is both effective and sustainable.

My philosophy, which I have categorized as the CHANT diet, is rooted in compassion, hunger, awareness, natural and simple meals, and timing. Here's a deeper look into each component of the CHANT diet:

Compassion: How many times have you screamed at yourself and gotten the result you wanted? This common habit is a big saboteur, and even if it did work, it’s a pretty miserable way to live. One thing I’ve learned: the key to a successful weight loss journey is to have a kind and understanding attitude towards yourself and your eating habits. This means not beating yourself up or feeling guilty if you break the rules on occasion, and allowing for flexibility in your eating habits. Perfect is the enemy of progress.

Hunger: The sensation of needing to eat should be the primary cue for when to eat. It’s surprising how often we eat for other reasons – boredom, curiosity, habit, reward, and more. The simple way to do this is to check in with yourself before eating to see if you are truly hungry, and eating only when your body is signaling that it needs fuel. I like using two questions: 1) if all I had to eat was an apple, would I eat right now? And 2) Am I really hungry right now? Additionally, when you see something you really want to eat, like a brownie, give yourself a slightly generous but not overdone portion. Take a bite: if you don't rate that food highly, like an 8.75/10 or higher, stop eating it. If you do, enjoy it.

Awareness: A conscious understanding of your eating and drinking habits is crucial for weight loss success. This includes paying attention to when you eat, what you eat, and how much you eat. Don’t obsess, but be aware. In the spirit of being aware, it’s useful to at least know the calorie content of your favorite foods – not because you need to count calories, but because it will give you a realistic sense of how much you are eating. When it comes to calories, looks can be very deceiving. It’s also helpful to be aware of how full you are – one trick for this is to ask yourself halfway through a meal if you are still hungry. Bonus if you eat slowly – because it takes your body a few minutes to register the fullness from eating food.

Natural and simple meals: Eating at meals (and not between meals), and limiting it to 1-2 simple dishes. Whole, unprocessed foods such as fruits, vegetables, and lean proteins that are as close to their natural state as possible and are not heavily processed or refined should be the focus of your diet. These foods are not only more nutritious but also more satisfying, which will help you feel full and avoid overeating. I can’t think of any successful long term diet protocols that avoid natural foods. You can still get fat eating this way – but it’s much, much harder. Just remember that processing foods 1) reduces their particle size, 2) removes their fiber, and 3) because of cost concerns, almost always reduces protein for the sake of more fat and carbs. Curiosity plays a role in making us overeat, which is one reason why we eat less of a stew than at a buffet. Keeping your meals simpler will reduce the tendency to let curiosity best your natural cues.

Timing: The timing of when you eat and drink is also important. Multi day fasts may be beneficial, but that’s not a sustainable eating protocol. I’ve found it's best to avoid consuming anything after 7pm unless you are truly hungry. Many studies have shown that late night food is more likely to be harmful than early in the day food (1). This will also help you to avoid late-night snacking, which can sabotage your weight loss efforts. If you do eat after 7pm try to keep it moderate, and in all cases, refer to the C in CHANT – be kind to yourself.

In summary, the CHANT diet is a weight loss philosophy that is based on compassion, hunger, awareness, natural foods, and timing. By following these principles, you can lose weight in a healthy and sustainable way, without feeling deprived or guilty. It's about listening to your body, making mindful choices and being kind to yourself. It's not about perfection, it's about progress.  

Remember, small changes over time can, and will, lead to bigresults.