Losing weight is a common goal for many, yet it is often easier said than done. It's a complex issue, as no two individuals are the same. The difficulties in shedding those extra pounds can be attributed to a plethora of factors. Some may struggle due to thyroid issues, others due to stress, bad lifestyle choices, unhealthy eating and sleeping habits, lack of exercise, excessive intake of sugars and fats, inflammation of the digestive system, or even dysregulation of probiotics in our gut. This list is by no means exhaustive, but it demonstrates why weight loss can be a challenge.

Understanding this, I'd like to share some general recommendations that can aid most people in their weight loss journey. Remember, these may not work for everyone, as weight loss strategies need to be tailored to individual needs. Another important concept to grasp is that many of our weight-related issues stem from habits we've created over time. These habits have become part of our automatic functions or compulsive behaviors, much like how having the first cup of coffee in the morning at the same time has become a compulsive behavior for many.

Here are some tips to help you on your journey:

1. Eat Whole Foods:  Aim for a diet that is 75% plant-based whole foods. Whole foods are those that have been processed or refined as little as possible and are free from additives or other artificial substances.
2. Avoid Processed Foods:  If you need to read a label to know what’s in it, it means it's processed. You don't need a label to explain what a banana is. Processed foods often contain unhealthy fats, sugars and sodium, which can contribute to weight gain.
3. Add Fermented Foods:  Fermented foods like yogurt, kefir, sauerkraut, and kimchi can improve your gut health. Good gut health is linked with weight loss as it helps regulate digestion and metabolism.
4. Cut Back on Snacking:  Learn how to go for longer hours without needing food as a source of energy. Try to limit yourself to 2 meals a day.
5. Avoid Late-night Eating:  Steer clear of consuming food at night and within three hours of bedtime. Eating late can interfere with fat burn and disrupt your metabolism.
6. Maintain a Consistent Sleep Schedule:  Go to bed at the same time every day. Synchronizing your sleep patterns to a daily schedule can regulate your body's internal clock and may help you sleep better, which in turn can aid weight loss.
7. Exercise Regularly:  Go for a brisk walk or a slow jog every day before sunset. Regular exercise not only helps you burn calories but also improves your mood and boosts energy levels.

Remember, changing your behaviors consistently over time will allow your subconscious to register the new habit, making it easier to maintain in the long run. By implementing these strategies, you should start to see weight loss over time. Remember, weight loss is a journey, not a destination. It takes time, patience, and most importantly, a commitment to making long-term lifestyle changes. But with the right approach, you can achieve your weight loss goals and improve your overall health.