7 Lessons Ive Learned From Weight Loss Failures

author avatar Dr. Eric Berg 05/17/2024

Picture this: the loudest anti-diet voice in the room, convinced that self-love meant never changing a thing. That was me, not so long ago. But when my health began to decline, I found myself at a crossroads.

I knew I had to make a change, even if it meant stepping out of my comfort zone and admitting that maybe, just maybe, I had been wrong all along.

So, I did what any desperate person would do: I tried every fad diet out there. I counted calories, cut carbs, and even tried a few crazy juice cleanses. And you know what? None of it worked. At least, not in the long run.

But I didn't give up. I kept searching for answers. And along the way, I learned some valuable lessons about what it really takes to lose weight and keep it off. Ready? Here's what I discovered.

The Surprising Truth About Breakfast and Weight Loss

You've probably heard that breakfast is the most important meal of the day, especially when it comes to weight loss. But what if I told you that this "fact" is actually a myth?

Contrary to popular belief, forgoing breakfast may be the key to unlocking weight loss success and enhancing your overall well-being. Prepare to have your mind blown as we delve into the surprising truth about this first meal of the day.

Debunking Breakfast Myths

Forget what you've been told about breakfast being the most essential meal of the day. Passing on the pancakes and opting for a later first meal could be your ticket to more effective weight loss and a healthier lifestyle overall.

Many common beliefs about breakfast and its impact on dieting efforts are simply not true. For example, eating breakfast does not necessarily boost your metabolism or prevent overeating later in the day.

Here's the deal: weight loss is all about creating an energy deficit. Whether you eat your meals at sunrise or sunset, as long as you're consuming fewer calories than you're burning, you'll see results.

So, if ditching breakfast is your jam and it helps you cut back on overall calories, then by all means, skip away.

Woman before and after weight loss

Understanding Metabolism's Role in Weight Loss

Your metabolism plays a crucial role in weight loss, but it's essential to understand how it works. Many people assume they have a fast metabolism, but in reality, most of us have a slow metabolism.

Achieving better weight loss results often hinges on the assumption that a slow metabolism is at play. This means being conscious of your snacking frequency and the amount of fruit you consume, as these factors can influence your body's capacity to burn fat effectively.

The Impact of Fruit on Fat Burning

While fruit is often considered a healthy snack, consuming even a small amount can hinder fat burning in those with slow metabolisms.

In my 29 years of practice, working with around 40,000 individuals, I've seen firsthand how consuming even a minimal amount of fruit can stall weight loss for a day or two in those with slow metabolisms.

If you're struggling to lose weight, it may be worth reconsidering your fruit intake and focusing on other low-carb snacks instead.

Why Snacking Can Be Your Enemy

Watch out for those sneaky snacks between meals – they might seem harmless, but they're secretly sabotaging your weight loss goals by messing with your insulin levels and stopping your body from torching that stubborn fat.

When you snack, especially on carb-heavy foods, your insulin levels spike, making it harder for your body to access stored fat for energy. This can lead to weight gain and difficulty losing weight, even if you're eating healthy snacks.

To optimize weight loss, try to minimize snacking and focus on eating satisfying, nutrient-dense meals instead.

The Importance of Fats and Proteins in Your Diet

When it comes to weight loss, fats and proteins play a crucial role in keeping you satisfied, supporting intermittent fasting, and maintaining muscle mass.

Trying to speed up weight loss by eliminating crucial macronutrients? Big mistake. Not only can this approach trigger various health concerns, but it can also throw a wrench in your long-term weight loss success.

Your body requires a well-rounded mix of nutrients to thrive and shed pounds sustainably.

Navigating Protein Intake for Optimal Health

Protein is essential for maintaining muscle mass, supporting healthy hair and nails, and keeping your blood sugar levels stable. However, going too low or eliminating protein entirely can have serious consequences.

When you're on a mission to lose weight, it might be tempting to slash your protein intake.

But hold up. If you go too low on protein during the first 14 days of a liver cleanse, you could end up with wonky blood sugar, hair falling out, and your muscles wasting away. Trust me, you want to keep that protein coming.

The Role of Fats in Weight Loss

Contrary to popular belief, consuming a moderate amount of fat is essential for successful weight loss. Fats help keep you feeling full and satisfied, support intermittent fasting efforts, and provide essential fatty acids for overall health.

When you're on a mission to lose weight, embracing fat can be a game-changer. Unlike carbohydrates and proteins, which can cause insulin spikes, fat keeps your blood sugar levels in harmony.

This makes it easier to bid farewell to those stubborn pounds and hello to a healthier you.

Don't be afraid to incorporate healthy fats like avocados, nuts, and olive oil into your diet to support your weight loss journey.

Prioritizing Health Over Weight Loss

Losing weight is a journey, and like any adventure, it's important to pack the right supplies. In this case, that means focusing on your health first. Think of it like building a house: you need a strong foundation before you start decorating.

By prioritizing your well-being, you'll create a solid base that supports your weight loss efforts and helps you maintain your progress over time.

Let's dive into your health history together and identify any underlying problems or triggers that could be contributing to your weight gain or metabolic concerns.

The Value of a Comprehensive Health History

Digging into your health history and pinpointing when weight gain or metabolic issues first cropped up can offer valuable clues about what's really behind your weight struggles.

By understanding your unique health history, you can work with a healthcare professional to develop a personalized plan that addresses your specific needs and challenges.

To reach your weight goals and improve overall health, take a close look at your daily habits. How much sleep do you get each night? Are you moving your body regularly? And don't forget about stress – it can really throw things off balance.

Small changes in these areas can make a big difference.

Three different faces of a woman

Why Health Comes Before Weight Loss

When you focus on getting healthy first, weight loss often follows naturally – and the results tend to last longer too.

To achieve healthy weight loss that lasts, start by addressing any underlying health problems like hormone imbalances, nutrient deficiencies, or chronic stress.

Shedding pounds is just one part of the equation. A truly successful weight loss journey is about reclaiming your energy, boosting your confidence, and embracing a higher quality of life.

When you put your health first, amazing things happen – you become unstoppable on your path to lasting change.

Transformative Tips

Navigating the journey of weight loss can be challenging, but the combination of keto and intermittent fasting has proven to be highly effective for many, including myself.

Through trial and error, I discovered that intermittent fasting after gastric sleeve surgery not only accelerated my weight loss but also improved my overall well-being.

The reduced meal frequency helped me maintain a calorie deficit more comfortably, while the keto diet ensured my body remained in fat-burning mode.

These strategies together fostered a sustainable and effective weight loss regimen that I wish I'd known about sooner.


So, there you have it. My weight loss lessons from experience. It's not about following the latest fad diet or torturing yourself with endless hours of cardio.

It's about making small, sustainable changes to your lifestyle. It's about finding what works for you and sticking with it.

Losing weight is a rollercoaster ride, filled with highs and lows. Don't get discouraged by the setbacks – they're just part of the journey. Stay focused on your goal, and remember that every healthy choice you make is a victory worth celebrating.

Giving up? Not an option. Your journey of learning and personal growth is far from over. And through it all, the most crucial thing is to keep that flame of self-confidence burning bright.

You're made for this. Count on me to be your biggest cheerleader, every single day.

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