ShekelPa

If you want to reliably lose hundreds of pounds, eat low-glycemic-and-insulin-responsive foods in place of your high equivalents.

This will stabilize your insulin resistance enough to enable enhanced satiety and reduction in hunger intensity and frequency.

From there, challenge yourself to minimize eating frequency, this will also improve your insulin sensitivity. This, in turn, allows you to further reduce your daily meals/snack events, I am down to 1-2 a day from 6+.

From there, challenge yourself to eat dinner early and have breakfast late. This is what I did to enable a 14 hour time restricted eating regimen. This will ALSO improve your insulin sensitivity as evidenced by further reduction of hunger frequency and intensity and expansion of satiety. Eventually, this will enable you to push your dinner and breakfasts a lot better. I am now at 22 hours TRE.

Thus, I have engaged in a three-pronged approach toward maximizing insulin sensitivity that will stabilize hunger and satiety and give rise to counter regulatory hormones that excell in energy withdrawal and utilization from stored (endogenous) sources. This in turn eliminates the body's compensatory mechanisms to satisfy low-energy status by exogenous means (intense hunger, cravings) or by lowering metabolic rate.

Pair all this with a viable exercise regimen to further stimulate the GLUT 4 protein to uptake glucose into the cells from the blood, and you can expect to lose anywhere from 2-4 pounds without any pushback from hunger, overeating, etc.