Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Other non-genetic conditions, such as Cushing syndrome, polycystic ovary syndrome, and underactive thyroid may also contribute to weight gain.2 If this is the case, speak to your healthcare provider about what you can do to help with weight management.
Probiotics are beneficial bacteria that are integral to digestion. Recent research links gut and brain function and suggests that probiotics can influence weight, fat mass, and mood.
Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat, or both.
Faster weight loss can be safe if it's done right. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy-eating plan.
Setting realistic weight loss goals in terms of the time it takes to lose weight and the amount of weight you want to lose
We get it. Everyone would prefer a quick solution for weight loss. But losing 20 pounds in a month isn’t a healthy (or realistic) goal for most of us. Rapid weight loss often leads to an eventual rebound, landing you back where you started.
Two 2017 studies found that university students consistently put less food on a lose weight permanently special portion control plate.
When it comes to exercising, find something you actually enjoy. It will make it easier to be consistent. "Start small though and don't be all or nothing with exercise. Something is better than nothing," encourages Younkin.
Still, maintaining weight loss is notoriously challenging. In fact, a study in BioPsychoSocial Medicine found that nearly 70 percent of people were unsuccessful in maintaining a 10 percent weight loss for two years. This might make it seem like the odds are stacked against you, but actually, weight maintenance can be successful with a change in focus from weight loss habits.
Those who have a BMI of 27 or higher, and a weight-related medical condition, such as diabetes or high blood pressure
They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.
Lastly, accountability can help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don't have to do it all on your own.
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.