Hangry like the wolf
What stands out here is not a single โbestโ diet rule, but the mix of habits that may make a plan livable. For many people, weight change is less about one perfect food choice and more about whether the routine reduces decision fatigue, supports satiety, and can be repeated on ordinary days. That matters because highly restrictive approaches often fail when hunger, social events, or low energy collide with real life.
The mood angle is also worth separating from simple willpower narratives. Feeling less irritable between meals may reflect steadier intake, better sleep timing, or fewer blood-sugar swings, but it is not proof that any specific eating window causes better mental wellbeing. The evidence on meal timing and intermittent fasting is mixed, and individual responses can differ, especially when someone is managing fatigue or a chronic condition.
There is also a useful caution around self-monitoring. Weighing frequently can help some people stay engaged, but for others it can intensify anxiety, all-or-nothing thinking, or rigid food rules. In that sense, the dietitianโs advice to focus on plate balance rather than daily numbers reflects a broader evidence-based concern: a healthy behaviour tool can become unhelpful if it starts to dominate the process.
The practical takeaway is modest but important: sustainable weight management usually works better when food quality, protein, fibre, and appetite control are aligned with the personโs energy needs and daily life. The uncertainty is not whether these habits can help, but how much they help, and for whom. That makes flexibility a strength, not a weakness.
Balanced meals and better mood
I started following some general principles to help get my weight closer to where I wanted to be. I stopped snacking and instead focused on having three balanced meals a day. I avoid highly processed food and have reduced the amount of carbs I consume, though havenโt cut them out entirely. Iโve been eating plenty of non-starchy vegetables and leafy greens, and will make sure Iโm also eating enough protein and fruit.
Iโll try to eat within a 10-hour window, but itโs not the end of the world if I eat beyond these times โ though will still try to finish my last meal at least a couple of hours before I go to bed. For breakfast, I now have Greek yogurt, granola and blueberriesย (no honey), and drink lots of water throughout the day.
The main thing Iโve learned is not to be too hard on myself: Iโll still makeย lasagna when hosting a dinner party, or catch up with friends at restaurants where carbs can be hard to avoid. But Iโllย choose the healthier option, such as eating salad instead of fries with a burger, followed by a long walk.
Iโll still celebrate a colleagueโs birthday by bringing cake into the office, but Iโll eat a smaller slice at the end of my lunch rather than a big slice between meals.
Not only have these changes helped me get back into the โhealthy weightโย category, itโs also had a positive impact on my mood and eating habits. While I sometimes feel hungry between meals, I donโt get irritable and โhangryโ because I havenโt yet eaten. I no longer wake up in the middle of the nightย needing to gobble down a couple of slices of salami to get back to sleep.
Importantly, the dietary changes have not led to severe fatigue or energy crashes like I experienced last year and in 2022, when my long Covid symptoms were worse than they are now. (Other adjustments have helped me better manage my long Covid condition.)
I had an appointment with a dietitian recently who said I was making good progress with my weight-loss goals, but discouraged me from weighing myself every day to help prevent disordered eating. He emphasized the importance of a balanced plate and thought I should focus on getting more calcium in my diet.
Having spent more than a decade working as a financial journalist, I have found it oddly comforting to make a chart mapping my weight-loss journey. But now that I can squeeze into some old dresses that I wasnโt able to fit into earlier this year, I plan to spend less time making charts and more time enjoying my food.ย โ Lisa Pham
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