On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15).

Other non-genetic conditions, such as Cushing syndrome, polycystic ovary syndrome, and underactive thyroid may also contribute to weight gain.2 If this is the case, speak to your healthcare provider about what you can do to help with weight management.

Tracking what you eat really can help you see the big picture of your calorie intake. To make things a bit easier, try a diet-tracking app that counts calories for you, like MyFitnessPal or Noom.

This means that you may want to make changes to your diet, such as choosing foods that are lower in calories and higher in nutrients, and may want to limit your consumption of sugary and/or high-fat foods.

The book challenges traditional dieting notions because it involves both body and soul, advocating for a holistic path to well-being that integrates faith, discipline, and self-reflection. Bubik’s personal anecdotes and coaching advice, coupled with scriptural references, guide readers through overcoming dietary and health struggles by surrendering to God.

Briefly, your RMR is the amount of energy/calories your body burns each day to stay alive. Interestingly, this number can change over time.

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Exercise has many other benefits. It can lift your mood, lower blood pressure and help you sleep better. Exercise helps you keep off the weight that you lose too. Studies show that people who maintain their weight loss over the long term get regular physical activity.

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).

Talk with your healthcare professional if you need help taking charge of stress. Lowering stress can help you make long-term healthy lifestyle changes.

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.

If you have diabetes or permanent weight loss any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation.

The Most Important Thing for Weight Maintenance "After you've lost five to 10 percent of your body weight, experts suggest maintaining that weight for six months before trying to lose again (that is, if you still have weight to lose). This is how you can permanently move your set point—the weight range your body likes to stay in—down over time," says Younkin.

Once you’ve calculated your RMR, you’ll need to exercise accordingly to ensure you achieve a caloric deficit and facilitate weight loss. However, with all of that said, physical activity is essential to your overall health and quality of life—not just weight loss.