I've lost weight, and regained, and lost, and regained more. Every method, I tried it, succeeding for months until not succeeding anymore and quitting (and regaining). Finally, starting in 2014 at the age of 51, I lost weight and I've kept it off.

In total, I've lost 125 pounds since July 9th of 2014, down from 298 pounds (135 kg) pounds to 171 pounds (78 kg). I'm male, 5'11 (179cm). I had a semi-desk semi-field job during most of this time, working as a jack-of-all-trades "IT guy" for a hospitality company with spas and restaurants and hotels in my region.

Today in The Daily Stoic book, I read from Epictetus, “In this way you must understand how laughable it is to say, ‘Tell me what to do!’ What advice could I possibly give? No, a far better request is, ‘Train my mind to adapt to any circumstance’….In this way, if circumstances take you off script…you won’t be desperate for a new prompting.”

In weight loss, I think it's a given that the most important step is to start. But after that gets going, to stay started and to adapt as you learn more and figure things out. Don't quit, even after caving in to a big eating day or weekend. Shake off the mistake and keep going. Don't quit in a plateau. Don't quit thinking you don't need to diet anymore or that your diet is too weird or untenable or that your body just won't ever lose weight. Instead adapt and continue.

Ultimately, Epictetus is right that this becomes not a diet with weird rules and tight restrictions, but a way to gain the training about how and how much to eat as ourselves. Not following a script but gaining the skills and second nature habits of living a healthy lifestyle. Ultimately, we have to keep off the weight we lose and still be eating the foods we grew up with, the foods our family and friends share, what was and will likely still be our long-term forever diet -- but tuned and tweaked so that we keep off the weight. If we start on keto or IF or cabbage soup, at some point transition to your regular and normal foods and figure those out. Those foods and food situations are in our future, so that's the puzzle we truly need to solve.

Even if we calorie count (and I do), the calories are just our data -- they're helpful to see the way but calorie counting itself is not the way -- the things we do, perhaps measured by calories, is what causes weight loss/gain to happen. A focus must be on shaping the internal long-term habits -- Train my mind to adapt to any circumstance -- so that the natural thing to do when life gets rough and distracting is going to keep us from gaining weight. We don't just eat healthy and light out of intention but also out of thoughtless, automatic "in the zone" or "flow" habit.