Lower calorie requirement: Circulation. (2012.) “Energy balance and obesity.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401553/
Increased water weight: USGS. (2019.) “The Water in You: Water and the Human Body.”
https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
Track your foods: J Acad Nutr Diet (2015.) Weight Perception, Satisfaction, Control, and Low Energy Dietary Reporting in the U.S. Adult Population: Results from the National Health and Nutrition Examination Survey 2007-2012.”
https://pubmed.ncbi.nlm.nih.gov/26612768/
Ensure you’re eating enough protein: Nutrition & Metabolism. (2004.) “Diet Induced Thermogenesis.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
Cell Metabolism. (2006.) “Critical Role for Peptide YY in Protein-Mediated Satiation and Body-Weight Regulation.”
https://pubmed.ncbi.nlm.nih.gov/16950139/
Nutrition Reviews. (2016.) “Effects of Dietary Protein Intake on Body Composition Changes After Weight Loss in Older Adults: a Systematic Review and Meta-Analysis.”
https://pubmed.ncbi.nlm.nih.gov/26883880/
Drink more water: European Journal of Nutrition. (2016.) “Immediate Pre-Meal Water Ingestion Decreases Voluntary Food Intake in Lean Young Males.”
https://pubmed.ncbi.nlm.nih.gov/25893719/
Make sure you’re getting enough sleep: Obes Res Clin Pract (2020.) “Sleep duration and obesity in adulthood: An updated systematic review and meta-analysis.”
https://pubmed.ncbi.nlm.nih.gov/32527625/
Manage stress: Current Obesity Reports. (2018.) “Stress and Obesity: Are There More Susceptible Individuals?” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5958156/
Molecular and Cellular Endocrinology. (2009.) “Shaping the stress response: interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity.”
https://pubmed.ncbi.nlm.nih.gov/18984030/
Be mindful of non-scale victories: Obesity. (2013.) “Differences in motivations and weight loss behaviors in young adults and older adults in the National Weight Control Registry.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630273/#R29
Keep weighing yourself: Obesity. (2020.) “Behavioral and Psychological Strategies of Long-Term Weight-Loss Maintainers in a Widely Available Weight Management Program.”
https://pubmed.ncbi.nlm.nih.gov/31970912
