Got stubborn pounds? Avoid these common mistakes says

Many people overlook the fact that sugar is not just found in candy and soft drinks. Apple juice can contain as much sugar as soda! Numerous other foodstuffs, such as certain breakfast cereals, fruit yogurts, dried fruits, ketchup, energy drinks, cereal bars, and even instant cocoa, are also guilty of presenting hidden sugars.

While some sweeteners are a better choice than sugar, they don't necessarily aid weight loss. They can cause disruption in appetite regulation, interfere with hormone metabolism, negatively impact the gut microbiome, and trigger cravings for sweets. A comprehensive study from 2020 revealed that individuals consuming sweeteners are 21% more likely to develop obesity. If you're going to use sweeteners, it's suggested to opt for inulin, erythritol, xylitol, or stevia over aspartame and acesulfame.

Experiencing this symptom post eating can indicate that your thyroid is crying out for help.

Skipping breakfast can provide an increased risk of being overweight and obese by 48% in comparison to regular breakfast eaters. Skipping the first meal of the day tends to lead to increased blood insulin levels and incurs hunger sooner after the first meal (i.e., lunch or dinner). It also tamper with the rhythm of cortisol release.

Protein has the ability to satiate, reduce appetite and increase thermogenesis. During the process of weight loss, it can safeguard muscles from breakdown and weakening.

Great sources of protein include meat (poultry, beef, lamb), fatty fish, eggs, fermented dairy products, curd, yellow cheeses, legumes, nuts, and almonds.

Similar to proteins, fiber also offers a feeling of satiety and has a positive impact on carbohydrate metabolism. It helps lower blood sugar and mitigate insulin resistance. Hence, a fiber-rich diet (oat flakes, barley, quinoa, brown rice, chickpeas, lentils, flax seeds, chia seeds, nuts, various vegetables and some fruits) supports weight loss.

Utilizing these two ingredients consistently can aid weight loss and decrease the risk of cancer.

Expert recommends consuming whole grain products and appropriate thermal treatment (avoiding frying when possible) of prepared meals. He advises against intake of large amounts of salt and rich soups with added flour, encourages regular consumption of water and other calorie-free drinks, and recommends supplementing vitamin D deficiencies, known to increase fat production in adipose tissue.

Consistency, sufficient sleep (as chronic sleep deprivation increases the likelihood of obesity by more than half), stress management, and intermittent physical activity are other key-factors in his recommendations.

Lastly, he emphasizes that persistent lack of result from a weight-loss plan might be linked with health conditions such as type 2 diabetes, insulin resistance, hypothyroidism, Cushing's syndrome, and polycystic ovary syndrome (PCOS).