Obesity is a result of genetics and the very simple, battle tested equation of: if calories_consumed > calories burned then x_amt_weight_gain.
That's it.
You can shift the scale in your favor by being born with the right genes, by not consuming as many calories, or burning more calories.
Obviously the most effective one is simply not putting those calories in your body to begin with.
But there's no magic there. While the exact mechanism isn't known (it's not that it simply makes you eat more food) it's going to come down to something that impairs your ability to burn calories. So the equation still stands. It just means that if you consume aspartame you need to eat even less to see weight loss (or not weight gain) than somebody who does not. In practice the exact opposite happens, and then people try to blame things outside their control - such as genetics. But such arguments hold little weight. Obesity has skyrocketed exponentially in just the past several decades. People didn't suddenly all spontaneously change their genetics. But nutritional standards, and indeed calories consumed, both radically changed for the worse.
So yes, it really is that hard.
And mostly because it isn’t as simple as the calories in/calories out model. Lots of things contribute in various way. And if anything dieting and exercise can actually make things worse if done wrong. In the “biggest loser” approach, f.ex, all contestants, ended up with a lower metabolic rate, and of course all but one ended up gaining more weight than before the show.
Wait, shit. So what should one do?
The obesity code referenced in a sibling comment is an interesting read absolutely, fasting is the authors suggestion. It doesn’t talk much of gut microbiome, which seems like a big factor from recent studies, but mentions a very interesting connection to fiber intake though which the author (at that time) interprets simply as a means, to lower GI.
Edit: My take - Avoid sugar and sweeterners (Probably want at least 14-days between servings) - Avoid highly processed grains, treat them as sugars, go for whole grains and things with husks instead - In general avoid things that trigger cravings - Healthy fats (nuts, virgin olive oil) are an excellent source of calories, don’t go hungry - Eat lots (lots) of different vegetables - (for adults) Take longer fasts from time to time (3+ days, but probably no more than a week without proper guidance) - East at most two times a day
People can't stay healthy their whole life if they only eat healthy for a few months.
https://www.scientificamerican.com/article/6-years-after-the...
But I agree, a healthy diet probably could help them, the one they tried wasn’t it though.
As a kid i was always told to finish my plate, then the usual "think of the starving kids" guilt trips, and whatever else.
As an adult, I just eat smaller portions of the same garbage I ate before, and I started to lose a bit of weight. I didn't change anything else (at the time).
Now I'm working on the rest, but the biggest stepping stone for me was literally just eating smaller portions.