For more on how — and why — it’s important to have reasonable goals for losing weight, see our guide on setting realistic expectations for weight loss.

Do you cook for yourself, or do you also have to prepare meals for family members with different eating habits? 

Merge intermittent fasting with prayer and delicious food, transforming your health journey into a faith-building experience. Say goodbye to emotional eating, and hello to vibrant nutrition and a deeper connection to your spiritual life.

Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.

This explains why restrictive dieters tend to gain the weight they lost back (and then some). It's just too hard to maintain those restrictive eating habits.

But losing weight in a healthy way is often not that simple. You don’t always lose the expected amount of weight despite the “right” calorie deficit.

We get it. Everyone would prefer a quick solution for weight loss. But losing 20 pounds in a month isn’t a healthy (or realistic) goal for most of us. Rapid weight loss often leads to an eventual rebound, landing you back where you started.

And if you eat a pizza when you shouldn’t, crank down the carbs for the next week or more. Be your own disciplinarian.

The two p-words are very broadly defined, so, for examples, pain may be hunger or loneliness and pleasure may be eating or companionship. You’re wired to minimize what makes you uncomfortable and maximize what makes you comfortable, and this can have profound effects on your diet, exercise, and recuperation.

But it doesn’t have to be that way. Following the tips in this weight loss without diets guide, including getting adequate nutrition and protein while maintaining your lean mass, can help you lose weight without adversely affecting your resting metabolism.14 Enjoying food

Try minimizing distractions while you eat and follow these to slow down during your meals. Learn more about mindful eating and weight loss.

If you continue to struggle with sleep despite making these changes, it may be helpful to consult a healthcare provider to rule out any underlying sleep disorders or other health issues that could be contributing to your sleep troubles.

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