Overview

• Experts emphasize sustainable weight management through balanced macronutrients, fiber-rich foods, and avoiding highly processed items.
• Studies reveal that calorie counting and general exercise are less effective than the strategic selection of nutrient-dense foods.
• High-Intensity Interval Training (HIIT) combined with strength training is identified as more impactful for metabolism than prolonged cardio workouts.
• Hydration and adequate sleep are crucial for appetite regulation, stress reduction, and metabolic health, with recommendations for 7–9 hours of sleep per night.
• Emerging evidence suggests genetic and epigenetic factors influence weight retention, but dietary changes can positively reprogram appetite pathways.