I don't think you need to do the things the author says. Based on their definition I'm in both a physical and mental fat trap.. but I've maintained ~12% body fat and a healthy BMI my entire life. I also:
- can gain weight, and fat, easily. I've intentionally done it when weight training
- have gone through periods of years where I exercised very little. Certainly not daily exercise or even their prescribed 7500 steps. No weight gain
- can't really trust myself with food. Put a bunch of snacks in my house and they'll be gone very quickly
I think the things that are really making a difference is simple, and more strategic: I know how many calories the foods I eat have (was very into weight training in the past), I cook 90% of my own meals (usually 4-5 days worth at a time so I'm not tempted to order - I can just reheat) and I don't keep junk food in my house
That last point is huge. They sent me a free pizza with my grocery delivery the other week - I threw it out. I've thrown out countless bottles of coke/pepsi I'm sent for free. If I keep it around I'll eat it
- can gain weight, and fat, easily. I've intentionally done it when weight training
- have gone through periods of years where I exercised very little. Certainly not daily exercise or even their prescribed 7500 steps. No weight gain
- can't really trust myself with food. Put a bunch of snacks in my house and they'll be gone very quickly
I think the things that are really making a difference is simple, and more strategic: I know how many calories the foods I eat have (was very into weight training in the past), I cook 90% of my own meals (usually 4-5 days worth at a time so I'm not tempted to order - I can just reheat) and I don't keep junk food in my house
That last point is huge. They sent me a free pizza with my grocery delivery the other week - I threw it out. I've thrown out countless bottles of coke/pepsi I'm sent for free. If I keep it around I'll eat it