Complexity presents one of the greatest obstacles to losing excess weight.

As complexity goes up, adherence goes down.

Conversely, a simple approach increases adherence to a diet plan, increasing the chances of sustained weight loss.

In this episode, I identify three simple steps (none of which are unique or originate with me).

1. Adopt a 8 to 10 hour eating window.

2. Avoid processed foods, especially those with refined sugar or carbohydrates and replaced with foods edge of grocery store like meats, fruits, nuts, and dairy (if you can handle it)

3. Adopt a daily walking habit of between 5000 to 7500 steps.

That's it. There are other strategies too (eliminate or minimize alcohol consumption), but those increase complexity. Keep it simple.

My only credential is keeping weight off for five years (nearly 45 pounds). For those wanting credentials, I identify my three favorite credentialled influencers: (1) Dr. Jason Fung - Obesity Code; (2) Dr. Robert Lustig - Metabolical; and (3) Mark Sisson, author of Born to Walk.