How Can Ruediger Switch to Weight Maintenance After Losing 120 lbs From Strict Dieting?

by | May 30, 2016


Ruediger faces one of the most difficult questions related to weight control, which is how to maintain your weight after achieving significant weight loss as a result of strict dieting.

Although he has already made huge progress finding an exercise regimen he enjoys, food is more difficult for him. He has only ever known subsiding on lots of junk food or restricting his calories to just 500 per day. Switching to a more moderate approach based on Real Food and not counting calories is appealing to him in theory, but he worries that he will not be able to maintain control of his weight without strongly restricting his eating habits.

Another issue Ruediger faces is that he has a very limited palate as a result of eating mostly processed and convenience foods for most of his life. He’s concerned that at the age of 44 he will be restricted to the handful of vegetables he actually enjoys and not have adequate nutrition. He also struggles with finding the motivation to prepare nutritious foods at home, since chopping, cooking and cleaning rarely feel worth the effort.

Together we examine the limiting beliefs that make changing his eating habits seem difficult and come up with strategies to overcome them.

Wish you had more time to listen to the podcast? I use an app called Overcast (no affiliation) to play back my favorite podcasts at faster speeds, dynamically shortening silences in talk shows so it doesn’t sound weird. It’s pretty rad.


Links for this episode:

The Foodist’s Plate

The Convenience Illusion



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8 Responses to “How Can Ruediger Switch to Weight Maintenance After Losing 120 lbs From Strict Dieting?”

  1. Jamie Alison says:

    Losing weight is 80% diet and 20% exercise, there’s no point in doing hours and hours of cardio and weight training if you’re still eating junk food, because you will not lose any weight, sure you may get fitter but you won’t lose any fat.

    Also, if you can’t fit 30 minutes of cardio in a day, 7 minutes will do the trick tremendously, well that’s only if you’re doing 7 minutes of HIIT (High Intensity).

    Do at least a 20 second sprint then a 20 second run, alternate for 7 minutes, everyday, you will feel great and revitalized after.

    Be careful in which guides you follow, there are TONS of fad diets and lies. Here’s a great weight loss program I used to lose weight and permanently keep it off: [link removed]

  2. Shannan says:

    Interesting episode. I think it’s just a fact that to eat well you need to learn how to cook – there’s no other way around it (unless you can hire a personal chef!). Becoming competent in the kitchen makes cooking easier and even fun. It’s a shame that cooking is a lost skill in families – I hope to send my young kids out in the world knowing how to cook. Best of luck Ruediger! (I’m Australian too!).

    • Thanks Shannan! Since talking to Darya, my first step has been to focus on Real Food that requires little or no preparation; trying to stay as close to basic, raw ingredients as possible. This doesn’t tax me beyond learning to make my own yoghurt (easy and delicious!) and how to boil eggs just how I like them. I also had a meal plan prepared by a nutritionist to give me ideas of how

      I’m trying hard to forget as many Limiting Beliefs as possible and approach each and every food as new. I make sure to include a vegetable I don’t think I like in my lunchbox every day. I give it two weeks’ probabation before rotating it out and trying something “new”.

      I’m not sure what the next step will be, but I’m contemplating subscribing to HelloFresh, which will supply me with the raw ingredients, teach me to cook, while also challenging Limiting Beliefs!

  3. Ashley says:

    This was a great episode. I’d be fascinated to hear a follow-up episode with Ruediger, to hear how he makes his healthstyle changes over the next six months. Thanks for so generously sharing your work!

  4. says:

    Very nice post! Thank you so much!

  5. Laura says:

    Dr. Rose,

    I wasn’t able to listen to the entire podcast because the beginning was bothersome to me. I trust your expertise and would love clarification on why Reudiger was applauded for his self control and discussing with him that eating more would be fun. I hope that his descriptions of his specific 500 calorie diet don’t trigor listeners who are recovering from an eating disorder and I hope that Reudiger can feel hunger signals and learn to eat what nourishes his body soon. Thanks in advance for your response.

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