It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

JAMA 2012: Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial

Many studies on intermittent fasting and weight loss investigated restricting calories to very low levels for a limited time, such as one or more days per week (e.g. 500 calories per day). Actual fasting means restricting calories to nearly zero for a time, which may or may not be more effective.

A weight loss plateau is likely inevitable at some point. Here's why it happens and what you can do about it.

How Not to Diet goes beyond food and identifies 21 weight-loss accelerators. Dr. Greger uncovers the latest discoveries in cutting-edge areas like chronobiology to reveal ways to maximize our natural fat-burning capabilities.

Setting realistic weight loss goals in terms of the time it takes to lose weight and the amount of weight you want to lose 

People who identify as women are particularly affected by fad diets and the culture click here surrounding them, and they often experience negative self-images as a result. [4]

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues (105).

Journal of the American Dietetic Association 2005: Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet[randomized trial; moderate evidence] ↩

It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. It also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.

They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.

Obesity Reviews 2017: Short‐term intermittent energy restriction interventions for weight management: a systematic review and meta‐analysis [strong evidence]

Avoiding caffeine and alcohol in the hours leading up to bedtime Exercising regularly, but avoiding vigorous activity close to bedtime