Depriving yourself all day and having a big meal at dinner is counterproductive. Even if it is a meal of good nutritional quality, if it is eaten too late, the body will not have time to transform calories into energy to use during the day. Calories will be stored by the body (fat cells) and will be less easily expanded.

1. REACH YOUR BODY GOALS AFTER HAVING YOUR
FAVORITE FOOD AND NO HARD EXERCISES
Even healthy foods can make you fat
"Many people imagine they can eat as much healthy food as they
want, but it's important to limit non-essential calories, regardless
of the nutritional value of the food."
— Fiola Sowemimo, MD, Internal and Bariatric Medicine Specialist
The Ultimate Keto Meal Plan

2. The timing of the meal is as important as its content
"When you eat is important for weight loss. Depriving yourself all
day and having a big meal at dinner is counterproductive. Even if
it is a meal of good nutritional quality, if it is eaten too late, the
body will not have time to transform calories into energy to use
during the day. Calories will be stored by the body (fat cells) and
will be less easily expanded." — Dr. Sowemimo
Check your medication
"Some medications commonly prescribed for chronic conditions –
hypertension, diabetes or depression – affect weight, either by
gaining weight or making it harder to lose extra pounds. (These
aren't the only drugs that cause weight gain.) When a person has
to take a long-term medication, a molecule that does not affect
weight or that makes you lose weight is preferred. Talk to the
doctor about your medication." — Dr. Sowemimo
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3. Reaching a target weight is not enough
"You have to consume fewer calories and expend more energy to
maintain weight loss than to lose it. So if you let yourself go after
you start losing weight, you're going to regain all the lost pounds
and more! The good news is that as you start losing weight, you're
going to find it easier to keep spending time on the treadmill or
exercising. Always give yourself new challenges!" — Dr. Sowemimo
Have your thyroid gland checked properly
"If you're struggling to lose weight, a good thyroid exam is a
must. Most people have to undergo more than just a thyroid
profile. The standard profile is "normal" in 80 percent of
overweight people, which does not correspond to reality. A
complete thyroid test checks eight thyroid function parameters
and compares them to optimal values and not normal values. This
latest review concludes that more than 80 percent of overweight
people have hypothyroidism. It's a key factor in being
overweight." — Kyrin Dunston
The Encyclopedia of Natural Remedies

4. Not all calories are created equal
"Calories are not just units of energy value. Some foods are
nutritious, maintain and protect muscle mass, and promote a
healthy metabolism—including lean protein, fresh produce, and
whole grains. Other foods contain calories, but have little
nutritional value, such as refined grains, processed foods, and
added sugars. Limiting calorie intake can be good, but it does so
by consuming as many healthy choices as possible." — Caroline
Apovian, MD, director of the Center for Nutrition and Weight
Management at Boston Medical Center, professor at Boston
University School of Medicine and vice president of The Obesity
Society
The Essential Keto Cookbook

5. Sleep is the missing link in weight loss
"For me, sleep is the third foundation of weight loss. In a person
who gets less than 7 to 9 hours of sleep per night, the production
of the hunger hormone ghrelin is stimulated while that of the
satiety hormone, leptin, decreases. Lack of sleep makes you more
impulsive, which decreases the chances of resisting cravings to
stick to healthy foods and limiting portions. Sleep deprivation
also increases cortisol levels, which encourage the body to
overeat to compensate for stress." — Dr. Apovian

6. Slowly but surely
"Adopting a good attitude is paramount. During weight loss, it is
better to take one step at a time. Small steps lead to big changes.
And if you cheat, take control of yourself. Every new day is an
opportunity to eat well and get fit." — Jared Koch, Certified
Health and Nutrition Advisor, founder ofCleanPlates.com
Custom Keto Diet⚡
Diet is more important than exercise
"You can't compensate for poor nutrition with jogging. Many
clients think that by working hard at the gym, they will be able to
eat whatever they want. Fitness is essential for heart health and
mobility, but it's important to remember that 80 percent of weight
loss is diet-related." — Suzanne Fisher, MS, registered dietitian
and nutritionist
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7. A snack can eliminate cravings
"The appetite hormone, called ghrelin, increases with the feeling
of hunger; That's why an afternoon snack can prevent excess at
the end of the day. Bring a snack to work or keep emergency
supplies in your office to avoid temptations. Think nuts, seeds,
fruit, yogurt, cheese sticks, but fat-free soufflé and low-sugar
cereal bars. A snack that contains protein makes you feel full and
helps reduce cravings." — Suzanne Fisher
The Keto Snacks Cookbook

8. It can be a question of hormones
"If you've tried everything without success, I recommend seeing
what happens on the hormone side. An imbalance in cortisol,
stress-related hormones, or thyroid can hinder your success. Diet
and exercise are often not enough." — Sang Wiegand
Keto After 50/ IF YOU HAVE CROSSED 50 TOO
Don't blame yourself for eating a sweet
"A treat won't ruin a healthy eating sequence. After an intense
workout, it can even be beneficial. Don't blame yourself, because
this mindset can make you back down. Instead, draw a line under
this experience and get back to your good eating habits." — Rob
Jackson

9. Weight loss is a journey, not a destination
"I wish people understood that weight loss and weight
maintenance are two sides of the same coin. Far too many people
seem to want to lose weight as quickly as possible without really
trying to change their eating habits over the long term; They feel
that they will be able to take care of maintaining their weight
later. When people say they are going to 'diet' it implicitly
assumes that they will stop dieting at some point. I always tell
people that by changing their habits to lose weight, they are just
practicing maintaining their weight. I want them to care more
about behavior changes than a target weight." — Susan
Bowerman, registered dietitian and global director of nutrition
and training at Herbalife
Address the emotional issues that make you eat
"When you deal with your emotions rather than eating to keep
them from surfacing, you save a lot of calories. Find what really
bothers you and face it instead of diving into a bowl of ice cream
in search of comfort. When you look your problems in the face,
you no longer need to stuff yourself and you regain the control
you desire." —Renée Jones

10. Lack of sleep makes you eat more
"According to research data published in the European Journal of
Nutrition, people consume more calories the day after a night
when they have been sleep deprived — about 385 calories more.
Since it takes about 3500 calories to gain 450 grams, a person
could theoretically gain 4 pounds after 10 days of insufficient
sleep." — Joseph Ojile
Doctor's Book of Survival Home Remedies

11. Skipping meals is useless
"When will people understand that skipping meals, especially
lunch, is useless? Many people think that skipping meals will cut
calories and lose weight, but it's quite the opposite. They will
compensate by eating too much later or making unwise choices."
— Rachel Goldman, PhD, New York psychologist specializing in
health and wellness and clinical professor of psychiatry at NYU
School of Medicine
Herbs For Health - Only Herbal Remedies
Starving yourself doesn't work
"You have to eat to lose weight. I mean you can't deprive yourself
of calories too much if you want to lose weight. Don't imagine
that a small 200-calorie meal heated in the microwave will help
you! You will have better results if you eat enough. Eating too
little can slow down metabolism, which won't help you lose
weight." — Amy Gorin, registered dietitian and nutritionist, owner
of Amy Gorin Nutrition in New Jersey.

12. Not planning is planning for failure
"To achieve and maintain a healthy weight, structure is really
important. I recommend using an eating plan, setting aside time
for physical activity, preparing food in advance, and seeing a
therapist to manage related emotions, especially body image
issues." — Sandee Nebel