Most people giving advice about dieting advocate some kind of diet composition. Typically something to the effect of low-carb, low-calorie, Mediterranean, etc, etc. I believe there is some validity to this, but these diets are not typically sustainable because we cannot stick to them for the rest of our lives. This is because we typically have social obligations that prevent us from doing so, or we’re traveling, or we’re just too hungry to avoid eating according to these guidelines.
I believe the most important thing that must be changed is our food habits. Habits are self-sustaining, and consistent. If you develop good eating habits, then your set-point (the weight that you will arrive at unconsciously by following your habits) will be reasonable. If you have bad habits, your set-point will be off kilter. Good habits make for a sustainable diet, and it is extremely hard to make selecting a certain food composition a habit because there are too many cases where we cannot do so (unless you choose to be a hermit).
Two major culprits in terms of being overweight for me are eating to feel better, and not paying attention and being mindful when I eat. I realized that I frequently eat pizza when I’m stressed out, which is probably due to the fact that it was one of my favorite foods as a child. I also realized that I frequently overeat well beyond the point where I’m satisfied. As a child I was constantly urged to eat more and to clean my plate and not waste food. Hence, as a child there were two habits that were ingrained into me, I learned to seek junk food for comfort, and I also learned to ignore my natural feelings of satiety. These mental habits, subtle as they are, are what define my set-point.
