Nutrition and obesity experts disagree whether carb restriction provides a metabolic advantage that burns more calories.
If you exercise, adding 1 2 days per week or increasing intensity may enhance your metabolism.
Tracking calories and macronutrients protein, fat, and carbs can show how much you're eating. You can adjust your diet if needed.
The thermic effect of food (TEF) or increased metabolism from digestion account for this. Protein digestion increases calorie expenditure by 20 30%, twice as much as fat or carbs.
Stress often slows weight loss. It promotes comfort eating, food cravings, and cortisol production.
Recently, intermittent fasting has become trendy. It requires fasting for 16 48 hours.
One alcoholic drink (4 oz wine, 1.5 oz hard liquor, or 12 oz beer) has 100 calories but no nutritional benefit.
Weight reduction plateaus may be broken by eating more fiber. This is especially true for water-soluble fiber.
Some drinks can reverse a weight reduction stall, while sugary ones cause weight gain.
We now know that lack of sleep lowers metabolism and alters hormone levels to increase appetite and fat storage, causing weight gain.