Remember that the scale is simply one indicator of weight fluctuation. Fluid and food retention affect weight.
Weight loss requires calorie deficit. You must expend more calories than you ingest.
Weight loss causes muscle and fat loss, but the amount depends on several factors (8Trusted Source).
Low-fat processed meals are typically recommended for weight loss. Unfortunately, they may backfire.
Many think exercise "supercharges" metabolism. Exercise may raise metabolic rate less than you expect.
By producing a gel that traps water, viscous fiber reduces hunger. This gel fills your stomach slowly.
They diminish hunger, which frequently reduces calorie consumption spontaneously, according to studies (28Trusted Source, 29, 30Trusted Source).
Healthy eating helps you lose weight. You may still be consuming too much.