Whether you’re just starting or looking to refine your approach, we’re here to help.
Under the guidance of weight management experts, combined with scientifically proven treatments, you’ll be able to reach your goals.
Obesity is not simply a result of lifestyle choices or a lack of willpower. The causes are far more complex and involve a range of biological, environmental, and psychological factors.1
Understanding these factors helps dispel the myth that obesity is purely due to poor diet or inactivity and underscores the importance of treating it as a chronic condition rather than a personal failure.
The role of genetics
Some people are more genetically predisposed to gaining weight than others, meaning that no matter how much they try to adjust their diet or increase their physical activity, their bodies are wired to store fat more efficiently.
There are hundreds of genes which have been found to be attributed to obesity. Genetics can contribute to obesity in many ways, from altering appetite and satiety to determining how fat is stored around the body.²
Your gut microbiome
The gut microbiome—the collection of bacteria and other microorganisms living in the digestive tract—also plays a rather significant role in regulating weight. Your gut microbiome can influence how your body processes food and how much energy it extracts from the food you eat.³
Research suggests that individuals with an “obese microbiome” are more likely to gain weight than those with a “lean microbiome.”⁴ There’s growing evidence that altering the gut’s bacterial composition may be a future approach to managing obesity.
Modern-day life
There are over 1 billion people around the world struggling with obesity — over a tenth of the global population.⁵ One big reason as to why the occurrence of obesity has become so high in recent years is due to the environment in which we survive.
The availability and affordability of highly processed, calorie-dense foods have soared in recent decades. Many jobs involve long hours of sitting, and people are less physically active in their daily lives than they were in the past.⁶ Urban environments, particularly in lower-income areas, may lack safe spaces for physical activity or have limited access to recreational facilities. ⁶
Income
Socioeconomic status also has a significant impact on obesity rates. People in lower-income households often face barriers to healthy eating, such as the higher cost of nutritious food and limited access to fresh produce.⁷
Lower-income communities are also more likely to be “food deserts,” areas where it’s difficult to find affordable, healthy food.⁷ As a result, individuals in these areas may rely more heavily on fast food and processed snacks, which are often less expensive but more calorie-dense and nutritionally poor, which contributes to higher obesity rates.⁷
Underlying medical conditions
Certain medical conditions can also contribute to excess weight. Conditions such as hypothyroidism, Cushing’s syndrome, and polycystic ovary syndrome (PCOS) are associated with weight gain due to hormonal imbalances.⁸
For example, hypothyroidism, which affects the thyroid’s ability to produce hormones that regulate metabolism, can slow down the body’s metabolic rate, making it harder to burn calories and easier to gain weight. Similarly, women with PCOS often experience weight gain due to elevated androgen levels, which can lead to insulin resistance and fat accumulation.⁸
Medication
These too can lead to weight gain. Antidepressants, antipsychotics, and treatments for diabetes like insulin can all cause weight gain as a side effect.⁹
Certain medications can affect weight by altering metabolism, increasing appetite, or causing fluid retention. These side effects may make it challenging for individuals to lose weight or maintain a healthy weight, as the body responds to these changes in ways that can increase fat storage or reduce calorie burn, impacting overall weight management efforts.⁹
A one-size-fits-all approach won’t work for sustainable weight management. It’s a personal journey that requires tailored attention. Each person has unique needs based on their lifestyle, health status, personal preferences, and genetic build. By building a personalised programme, you can focus on the aspects of weight loss that are most effective for you.
Contrary to the traditional outlook on obesity whereby it’s viewed as a lifestyle problem, Numan recognises it as a complex disease that can affect every aspect of your health, heightening your risk of developing other serious conditions like heart disease, type 2 diabetes, and certain cancers.
/ "Woman blowing bubbles")
With the new definition of obesity comes a new way to measure progress. No longer is the number on the scales going to be the only figure that matters when it comes to your health. Instead, it’s important to look at weight loss beyond the scales.
Factors such as heavy meals, menstrual cycles, or consuming salty foods can cause your weight to fluctuate by up to 2kgs. These variations don’t reflect true changes in your body, and focusing solely on the scales can lead to demotivation.
Stress and obesity are more closely linked than many people realise. In our modern society, the rise in obesity has gone hand in hand with an increase in factors that raise stress levels, such as demanding jobs, poor sleep, and processed foods.¹⁰
When you’re stressed, your body goes into “fight or flight” mode. This releases chemicals like adrenaline and cortisol, preparing your body to act quickly. However, once the initial stress passes, cortisol sticks around and increases your appetite.¹¹ It also encourages cravings for foods high in fat and sugar, as your body seeks quick energy sources. Over time, this can lead to overeating and weight gain.¹¹
Chronic stress doesn’t just affect your eating habits—it also slows your metabolism and reduces the body’s sensitivity to insulin, making it easier to store fat.¹¹ This can lead to a vicious cycle where stress leads to weight gain, which causes more stress, further increasing cortisol levels.
As well as affecting your eating habits, chronic stress can also disrupt sleep, leading to even more issues. Poor sleep has been shown to further raise cortisol levels and increase cravings for unhealthy foods, making it harder to maintain a healthy weight.¹²
The good news is that managing stress can help break this cycle. By finding ways to reduce stress, such as through relaxation techniques, exercise, or getting more sleep, you can help lower your cortisol levels, control your appetite, and make it easier to maintain a healthy weight.¹³
We’re frequently reminded of the necessity of rest as a core element of overall health. It’s for that reason that sleep is not just a way to rest and recharge, but a catalyst to enhance both your physical and mental health.¹⁴
Despite its importance, many of us don’t get enough sleep, and this can have significant consequences, especially when it comes to weight management. With the rise of our 24-hour society, more people are staying up later, working night shifts, or spending time on screens before bed, all of which disrupt the body’s natural sleep patterns.¹⁴
Weight loss isn’t just about cutting calories or hitting the gym every day. It’s about making gradual, sustainable changes that fit into your lifestyle. At Numan, we’re proud to be staffed with health coaches, nutritionists, and medical professionals who continuously update our resources with various weight management tips relating to diet, exercise, and an overall healthier lifestyle.
Thankfully, there are plenty of ways you can manage your weight, from looking more closely at what you put in your body, to how you think about your relationship with movement. Here are a few to help you get started.
Focus on nutrition
Instead of thinking about weight loss as a restrictive “diet,” focus on nourishing your body with balanced, nutrient-rich foods. Eating for health, not just weight loss, helps you develop a healthier relationship with food that’s sustainable in the long term.¹⁹ Opt for whole, unprocessed foods that fuel your body, like fruits, vegetables, lean proteins, and whole grains.
Switch to nutrient-dense snacks
One of the simplest ways to start improving your nutrition is by swapping out processed, sugary snacks for options that are nutritionally balanced. When choosing snacks, take a moment to check the packaging and look for options high in protein, healthy fats, and fibre—these will keep you feeling fuller for longer.²⁰ Nuts, yoghurt, or a piece of fruit with nut butter are great alternatives to crisps or biscuits.
Change your mindset
Instead of focusing on short-term goals, shift your mindset to think about long-term health. Small, consistent changes are far more effective than trying to overhaul everything at once. Celebrate progress, not perfection, and remember that setbacks are part of the journey.
Avoid calorie counting and daily weigh-ins
Constantly counting calories or weighing yourself every day can lead to frustration and an unhealthy relationship with food.²¹ Instead, focus on the quality of the food you’re eating and how it makes you feel.²⁰ Nutrient-dense meals will naturally support weight management without the need to obsess over every calorie. And when it comes to tracking progress, consider weekly weigh-ins to account for normal fluctuations.
Moving with positivity
Movement should be something you enjoy, not something you dread. Find activities that you genuinely like—whether it’s walking, swimming, or dancing—and make them part of your routine. Not everything has to be about burning calories. It's about improving your overall health, boosting your mood, and building strength.
Managing your time
Effectively managing your time can significantly reduce the feeling of being overwhelmed, a common trigger for stress, especially when dealing with complex challenges like obesity.¹¹,¹² By organising your day and prioritising tasks, you can create a healthier balance that supports both your mental well-being and weight management efforts.
Firstly, we want to remove all feelings of guilt attributed to food. You shouldn’t be punished for wanting to enjoy the simple pleasures in life, if, for you, those simple pleasures include a creamy gelato, a chocolate bar, or a cheeky takeaway. As soon as you start labelling these delicacies as “bad”, you’ll allow guilt to take over, which can be perceived as unhealthy.
For some people, it can be too easy to eat their feelings and sway into the mindset of “oh, I’ve already messed up, I’ll get back on track tomorrow.” When this occurs, you may be more inclined to overindulge, which can leave you feeling bloated, full, and uncomfortable. This can set off negative emotions and make you feel guilty. But that should never be the case. Instead, you want to focus on eating the amount, within reason, that makes you feel good.
Focusing on mindful eating can help change the way you appreciate food. Mindful eating is about paying full attention to the experience of eating, rather than eating on autopilot.²² It’s a way to reconnect with the food on your plate, helping you recognise when you’re actually hungry and when you’re full.²² Instead of rushing through meals, mindful eating encourages you to slow down and savour each bite, appreciating the textures, flavours, and smells of the food.
This practice can help you make better food choices, as it promotes awareness of what you’re eating and why. It also reduces the chances of overeating, as you’re more in tune with your body’s hunger cues.²² Importantly, mindful eating isn’t about restricting food or following strict rules—it’s about creating a healthier, more balanced relationship with food in a way that lets you enjoy your meals more fully and feel more satisfied both physically and mentally.
The hunger-satiety scale is a tool that helps you understand your body’s hunger and fullness signals. It ranges from 1 (starving) to 10 (painfully full). By checking in with yourself before, during, and after eating, you can better gauge when to start and stop eating. The idea is to begin eating when you’re at a 3 or 4—hungry but not yet uncomfortable—and stop at around a 6 or 7, when you feel satisfied but not overly full.²³
Regularly assessing your hunger can help you avoid extreme hunger that leads to poor food choices, and it can make meals more enjoyable and balanced. Tracking your hunger levels over time may even reveal patterns, helping you plan meals and snacks that keep you from feeling overly hungry or sluggish.²⁴
Nutrition is at the heart of weight management. What you eat directly impacts how your body functions, from energy levels to metabolism. It’s not simply about counting calories - it’s about focusing on where those calories are coming from and how they provide your body with the necessary nutrients you need to thrive. After all, your body and your brain function 24/7, and hence needs the right fuel to keep it going.
The connection between your mind and gut is stronger than many people realise. Your brain requires a constant supply of high-quality fuel to function at its best. The food you eat directly affects not only your physical health but also your brain function and mood.²⁵ Just like an engine performs better with premium fuel, your brain thrives on a balanced diet rich in vitamins, minerals, and antioxidants.
When you eat nutrient-rich, whole foods—like fruits, vegetables, whole grains, and lean proteins—you’re providing your brain with the essential vitamins and minerals it needs to function properly. These healthy foods protect your brain from something called oxidative stress.²⁶ Oxidative stress happens when free radicals, which are harmful molecules produced during normal body processes, start to damage cells.²⁷ This damage can affect your brain’s ability to work efficiently and, over time, can lead to problems with mood and brain function.²⁷
Eating a diet high in processed and refined foods, such as sugary snacks, fast food, and fizzy drinks, can increase inflammation and oxidative stress in your body.²⁸ This not only impacts your physical health but also harms your brain. Over time, poor nutrition from these kinds of foods can contribute to mental health issues, like anxiety or depression.²⁹
The reason for this strong connection between what you eat and how you feel is something called the gut-brain axis.³⁰ Your gut (digestive system) is home to trillions of bacteria, known as your microbiome, which play a huge role in keeping you healthy. Interestingly, about 95% of serotonin, a chemical in your body that helps regulate your mood, appetite, and sleep, is produced in your gut.³¹ The bacteria in your gut influence how much serotonin your body makes, and this can directly affect your mood and mental wellbeing.
You are what you eat
What you eat not only fuels your body but also influences the bacteria in your gut, which in turn affects your brain and how you feel emotionally.²⁹ A healthy, balanced diet promotes a healthier gut and, as a result, a healthier mind.
Be adventurous
Traditional diets, such as the Mediterranean diet, rich in these foods, have been linked to a lower risk of depression, while highly processed, sugary diets can have the opposite effect.³² The mind-gut connection is a growing area of research, and evidence increasingly shows that what you eat plays a crucial role in how you feel, think, and behave.³⁰
Eat with your gut, not your eyes
However, it’s also important to be mindful of portion sizes and avoid high-sugar, high-fat processed foods that can sabotage your efforts. Planning your meals and snacks can help keep you on track. Try batch cooking healthy meals to avoid grabbing unhealthy options when you’re short on time. Remember, making small changes to your eating habits can lead to big results over time.
Although some people may view it as a sort of necessary evil – be it because of the influence of the media telling you to do it for the wrong reasons or that they genuinely find it rather mundane – exercise is a fundamental part of weight management. It brings a significant number of benefits to you even after you’ve reached your goal weight, particularly when combined with a balanced diet. However, you don’t have to hate exercise. There are plenty of ways to get your body moving without resenting your alarm reminding you about your morning run.
According to the NHS, adults should aim for 150 minutes of moderate aerobic activity per week. This includes things like brisk walking or cycling—activities that let you talk but not sing. Studies suggest that pushing yourself harder, with more vigorous activities like jogging, can lead to even greater health benefits, such as reducing the risk of metabolic syndrome, a condition that increases the chance of heart disease and diabetes.
The good news is that research also shows that you don’t have to go all out to see results. One study found that women who exercised moderately just twice a week gained the same fitness benefits as those exercising more frequently.³³ In fact, those who worked out harder often burned fewer calories overall because they felt too exhausted to stay active throughout the day.³³
It’s about finding the right balance. Regular, moderate movement, like yoga or walking, can be just as beneficial as more intense workouts—and, importantly, more sustainable. Our experts always suggest finding a movement you enjoy and adapting it in such a way that boosts your heart rate and gives you a challenge. If you love what you’re doing, you’ll be more likely to stick with it. If you can’t find an activity to love, our health experts will work with you to develop a plan tailored to your preferences.
Weight loss medication can be a helpful tool to support weight management for those with a clinical need.
It’s important to discuss the option of medications with one of our clinicians at Numan to determine whether it’s the right option for you. Medications like GLP-1 receptor agonists have been shown to help with weight loss. One medication has also been approved for the reduction of cardiovascular events in people who are obese and have heart disease.³⁴
These medications are typically considered suitable for you by a clinician if you are overweight or obese and have weight-related health issues. Hence, they’re not for everyone, and some people may manage to lose weight through lifestyle changes alone. Taking steps such as improving eating habits, getting more active, or addressing triggers such as stress or lack of sleep can help people manage their weight without medication.
It’s important to remember that weight management medications aren’t a substitute for healthy eating and exercise. In fact, they are designed to be used in combination with a healthy diet and exercise. Research shows that people who take medication—primarily GLP-1 receptor agonists— as part of a lifestyle programme can lose up to an additional 15% of their starting weight compared to those who only rely on lifestyle changes.³⁵,³⁶ Other research also shows that losing 10% or more weight can have significant benefits for their overall health, including lowering blood sugar, blood pressure, and cholesterol.³⁷
In general, most weight loss happens in the first six months of starting the medication. But if you find you have not lost at least 5% of your starting weight after 12 weeks, your Numan clinician may recommend stopping the medication and exploring other options. As with all medication, there are some common side effects associated with taking weight loss medication. Whilst the most common side effects experienced by patients tend to be mild and improve over time, it’s essential to keep an eye on how your body reacts and talk to your doctor if anything feels off. Always read the patient information leaflet for a full list of side effects.
If the medication works well for you and you’re seeing positive changes in your health, you may be advised to stay on it long term. However, if it’s not making a big difference or you’re experiencing unpleasant side effects, your Numan clinician might suggest adjusting your treatment plan, trying a different medication, or even considering weight loss surgery.
It’s also important to think of weight loss as a long-term journey. Even with the help of medication, maintaining a healthy weight will likely require ongoing changes to your eating habits, physical activity, and overall lifestyle. Weight management medications can offer support along the way, but they work best when combined with a commitment to long-term healthy changes.
Health coaching is a powerful way to help you take control of your health, especially if you’re managing chronic conditions or want to make lasting lifestyle changes. Just as a sports coach helps athletes improve their performance, a health coach supports you in reaching your personal health goals. Whether you’re trying to lose weight, reduce stress, manage a health condition, or simply adopt healthier habits, a health coach can guide you in the right direction.
Unlike traditional medical advice, where a doctor may simply tell you what changes to make, health coaching puts you in the driver’s seat. You set the goals, and the coach helps you figure out the best way to achieve them. It’s a collaborative process that empowers you to make the changes that matter most to you, at your own pace.
One way which health coaches can help you is by carrying out a motivational interview of sorts. During this process, rather than telling you what to do, they ask open-ended questions designed to help you discover your own motivations for change. For example, instead of saying, “You need to lose weight,” a coach might ask, “How would your life improve if you reached your weight goals?” This approach has been proven to be more effective in helping people achieve their goals because it taps into your personal reasons for making changes, making it easier to stay motivated.
At Numan, our health coaches are highly qualified professionals, including nutritionists, exercise physiologists, and personal trainers. They’re not there to micromanage your diet or push you into a rigid exercise routine. Instead, they focus on helping you make small, sustainable lifestyle changes that can lead to long-term health improvements.
In fact, patients who engaged with Numan’s coaching and mobile app lost, on average, an associated 50 % more weight than those taking medication alone over a 90 day period.* This demonstrates just how impactful health coaching can be in achieving your health goals.
*Associated uplift in weight loss seen based on a retrospective study in 2,366 patients treated with a weightloss programme including a dual GLP-1 and GIP receptor agonist and a digital behavioural programme. Results seen after 3 months of treatment. Uplift attributed to the digital behavioural programme in patients with no prior use of weight loss medication. Individual results may vary based on lifestyle, usage of the app, and interactions with behavioural coaching.
At Numan, our Weight Loss Programme is carefully crafted and overseen by leading experts in the fields of obesity and behavioural change. These experts have worked together to ensure that every aspect of your journey is not only scientifically sound but also personalised to your unique needs. Their diverse backgrounds in medicine, nutrition, and digital health have united to create a programme that’s flexible and adaptable, allowing it to fit seamlessly into your lifestyle while providing the support you need to reach your weight loss goals.
Our team includes world-renowned specialists such as Dr Paul Sacher, an authority in weight management and digital health, and Professor Alex Miras, an expert in endocrinology and the management of obesity. Their knowledge has been instrumental in shaping the Numan Weight Loss Programme, ensuring that it’s based on the latest research and evidence-based treatments. This means that, when you join our programme, you’re not just following a one-size-fits-all approach—you’re benefiting from a plan that’s grounded in the most current and effective weight management strategies, personalised to you.
Our team understands that achieving and maintaining a healthy weight involves more than just physical effort—it requires addressing the underlying causes of weight gain, which could be linked to factors such as hormones, nutrition, or lifestyle habits. Dr Bryony Henderson, a GP with expertise in obesity and weight management, and Dr Luke Pratsides, an NHS GP, are both dedicated to looking at the bigger picture.
They don’t just focus on the numbers on the scales but take a holistic view of your health and wellbeing, allowing them to create a plan that supports sustainable, long-term results by addressing the root causes of weight gain and helping you develop healthier habits that last.
Dr Luke Pratsides
Head of Medical
MBBS MSc MRCGP MFCI
Sophie Kanani
Health Coaching Operations Manager
BSc (Hons) Dip
Jess Uffindell
Registered Nutritionist
BANT CNHC BSc (Hons)
Mo Dekmak
Clinician
MPHARM PGDIP IPRESC
Shivani Sharma-Savani
Prescribing Lead
MPharm PGCert PCert IP
Faye Townsend
Senior Health Coach
AfN BSc BDA PGDIP BPS
Alongside our medical experts, our team of health coaches, nutritionists, and pharmacists work together to provide continuous guidance and motivation. Whether it’s personalised nutrition advice, fitness plans, or mental health support, they’re all part of your dedicated support network, making sure that you have everything you need to succeed. Our health coaches are trained to help you overcome the mental barriers that often make weight loss difficult, and they’ll work closely with you to develop healthy habits around eating, exercise, and self-care that you can sustain for life.
At Numan, we understand that the journey to weight loss is personal, and we’re committed to making sure you don’t have to face it alone. With the expertise of our medical team and the ongoing support of our health coaches and nutritionists, you can trust that you’re in the best hands.
One of the best motivators when it comes to weight loss is hearing from people who’ve been there and achieved their goals. Real-life stories are inspiring, showing that sustained weight loss is possible with the right support and approach. Testimonials highlight different paths to success, from those who’ve transformed their lives through simple lifestyle changes to those who have sought medical assistance or health coaching.
These stories help to remind us that weight loss is a personal journey, with each person taking a different path to ultimately reach the same goal of greater longevity and improved quality of life. If you’re looking for motivation, diving into these success stories could give you the encouragement you need to take action. Take a look at what some of our patients have to say about their experience with Numan below.
“I got a call from a clinician and it was very thorough. When I talked about my mental health they went into depth to make sure I was right for the treatment. Everything about Numan was professional and caring. So I wanted to give it a go. I knew it was going to be hard but if you don’t give it a go, you won't know. And it’s been brilliant. Absolutely brilliant. I started 6 months ago and I’ve lost 13kg.”
“I used to wear baggy clothes all the time. All the clothes that I liked in my wardrobe didn't fit me. Especially my pre-pregnancy clothes. I felt sluggish, I felt slow. My confidence was low. I didn’t feel like I looked nice and I couldn’t wear the clothes I wanted to wear.
Once I started to lose weight I saw a massive difference. I started fitting into more things and buying more clothes as a result.”
“I've tried every fad diet that’s out there. I even had health plans such as calorie counting through my GP. I had some success occasionally, but it always dropped off.
If you stick to it rigidly it’ll probably work but if you fall off the wagon it’s hard to get going again. And you’re always still hungry. You’re limiting your intake, but you’re constantly stopping yourself when you want to eat. For a good 25 years, I’ve been conscious of weight and it’s been a struggle. But this is a breeze at the moment.”
The Numankind blog
Apovian CM. Obesity: definition, comorbidities, causes, and burden. Am J Manag Care. 2016;22(7 Suppl):s176-85.
van der Klaauw AA, Farooqi IS. The hunger genes: pathways to obesity. Cell [Internet]. 2015;161(1):119–32. Available from: http://dx.doi.org/10.1016/j.cell.2015.03.008
Khan MJ, Gerasimidis K, Edwards CA, Shaikh MG. Role of gut Microbiota in the aetiology of obesity: Proposed mechanisms and review of the literature. J Obes [Internet]. 2016;2016:7353642. Available from: http://dx.doi.org/10.1155/2016/7353642
van Son J, Koekkoek LL, La Fleur SE, Serlie MJ, Nieuwdorp M. The role of the gut Microbiota in the gut-brain axis in obesity: Mechanisms and future implications. Int J Mol Sci [Internet]. 2021;22(6):2993. Available from: http://dx.doi.org/10.3390/ijms22062993
Obesity and overweight [Internet]. Who.int. [cited 2025 Jan 20]. Available from: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
Nurwanti E, Uddin M, Chang J-S, Hadi H, Syed-Abdul S, Su EC-Y, et al. Roles of sedentary behaviors and unhealthy foods in increasing the obesity risk in adult men and women: A cross-sectional national study. Nutrients [Internet]. 2018;10(6). Available from: http://dx.doi.org/10.3390/nu10060704
Lee A, Cardel M, Donahoo WT. Social and environmental factors influencing obesity. In: Endotext. South Dartmouth (MA): MDText.com, Inc.; 2000.
Park H-K, Ahima RS. Endocrine disorders associated with obesity. Best Pract Res Clin Obstet Gynaecol [Internet]. 2023;90(102394):102394. Available from: http://dx.doi.org/10.1016/j.bpobgyn.2023.102394
Malone M. Medications associated with weight gain. Ann Pharmacother [Internet]. 2005;39(12):2046–55. Available from: http://dx.doi.org/10.1345/aph.1g33
van der Valk ES, Savas M, van Rossum EFC. Stress and obesity: Are there more susceptible individuals? Curr Obes Rep [Internet]. 2018;7(2):193–203. Available from: http://dx.doi.org/10.1007/s13679-018-0306-y
Tomiyama AJ. Stress and obesity. Annu Rev Psychol [Internet]. 2019;70(1):703–18. Available from: http://dx.doi.org/10.1146/annurev-psych-010418-102936
Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci [Internet]. 2015;8(3):143–52. Available from: http://dx.doi.org/10.1016/j.slsci.2015.09.002
Geiker NRW, Astrup A, Hjorth MF, Sjödin A, Pijls L, Markus CR. Does stress influence sleep patterns, food intake, weight gain, abdominal obesity and weight loss interventions and vice versa? Obes Rev [Internet]. 2018;19(1):81–97. Available from: http://dx.doi.org/10.1111/obr.12603
Foster RG. Sleep, circadian rhythms and health. Interface Focus [Internet]. 2020;10(3):20190098. Available from: http://dx.doi.org/10.1098/rsfs.2019.0098
Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev [Internet]. 2007;8(1):21–34. Available from: http://dx.doi.org/10.1111/j.1467-789x.2006.00270.x
Markwald RR, Melanson EL, Smith MR, Higgins J, Perreault L, Eckel RH, et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proc Natl Acad Sci U S A [Internet]. 2013;110(14):5695–700. Available from: http://dx.doi.org/10.1073/pnas.1216951110
Mesarwi O, Polak J, Jun J, Polotsky VY. Sleep disorders and the development of insulin resistance and obesity. Endocrinol Metab Clin North Am [Internet]. 2013;42(3):617–34. Available from: http://dx.doi.org/10.1016/j.ecl.2013.05.001
Jehan S, Zizi F, Pandi-Perumal SR, Wall S, Auguste E, Myers AK, Jean-Louis G, McFarlane SI. Obstructive Sleep Apnea and Obesity: Implications for Public Health. Sleep Med Disord. 2017;1(4):00019. Epub 2017 Dec 12. PMID: 29517065; PMCID: PMC5836788.
Barrett B. Health and sustainability co-benefits of eating behaviors: Towards a science of dietary eco-wellness. Prev Med Rep [Internet]. 2022;28(101878):101878. Available from: http://dx.doi.org/10.1016/j.pmedr.2022.101878
Beal T, Ortenzi F. Priority micronutrient density in foods. Front Nutr [Internet]. 2022;9. Available from: http://dx.doi.org/10.3389/fnut.2022.806566
Malhotra A, DiNicolantonio JJ, Capewell S. It is time to stop counting calories, and time instead to promote dietary changes that substantially and rapidly reduce cardiovascular morbidity and mortality. Open Heart [Internet]. 2015;2(1):e000273. Available from: http://dx.doi.org/10.1136/openhrt-2015-000273
Mantzios M, Wilson JC. Mindfulness, eating behaviours, and obesity: A review and reflection on current findings. Curr Obes Rep [Internet]. 2015;4(1):141–6. Available from: http://dx.doi.org/10.1007/s13679-014-0131-x
Berkley University. The Hunger-Satiety Scale.
Ciampolini M, Lovell-Smith HD, Kenealy T, Bianchi R. Hunger can be taught: Hunger Recognition regulates eating and improves energy balance. Int J Gen Med [Internet]. 2013;6:465–78. Available from: http://dx.doi.org/10.2147/IJGM.S40655
Firth J, Gangwisch JE, Borisini A, Wootton RE, Mayer EA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ [Internet]. 2020;369:m2382. Available from: http://dx.doi.org/10.1136/bmj.m2382
Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci [Internet]. 2008;9(7):568–78. Available from: http://dx.doi.org/10.1038/nrn2421
Pizzino G, Irrera N, Cucinotta M, Pallio G, Mannino F, Arcoraci V, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev [Internet]. 2017;2017:8416763. Available from: http://dx.doi.org/10.1155/2017/8416763
Ma X, Nan F, Liang H, Shu P, Fan X, Song X, et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol [Internet]. 2022;13:988481. Available from: http://dx.doi.org/10.3389/fimmu.2022.988481
Kris-Etherton PM, Petersen KS, Hibbeln JR, Hurley D, Kolick V, Peoples S, et al. Nutrition and behavioral health disorders: depression and anxiety. Nutr Rev [Internet]. 2021;79(3):247–60. Available from: http://dx.doi.org/10.1093/nutrit/nuaa025
Margolis KG, Cryan JF, Mayer EA. The Microbiota-gut-brain axis: From motility to mood. Gastroenterology [Internet]. 2021;160(5):1486–501. Available from: http://dx.doi.org/10.1053/j.gastro.2020.10.066
erry N, Margolis KG. Serotonergic mechanisms regulating the GI tract: Experimental evidence and therapeutic relevance. Handb Exp Pharmacol [Internet]. 2017;239:319–42. Available from: http://dx.doi.org/10.1007/164_2016_103
Radkhah N, Rasouli A, Majnouni A, Eskandari E, Parastouei K. The effect of Mediterranean diet instructions on depression, anxiety, stress, and anthropometric indices: A randomized, double-blind, controlled clinical trial. Prev Med Rep [Internet]. 2023;36(102469):102469. Available from: http://dx.doi.org/10.1016/j.pmedr.2023.102469
Ji H, Gulati M, Huang TY, Kwan AC, Ouyang D, Ebinger JE, et al. Sex differences in association of physical activity with all-cause and cardiovascular mortality. J Am Coll Cardiol [Internet]. 2024;83(8):783–93. Available from: http://dx.doi.org/10.1016/j.jacc.2023.12.019
Lincoff AM, Brown-Frandsen K, Colhoun HM, Deanfield J, Emerson SS, Esbjerg S, et al. Semaglutide and cardiovascular outcomes in obesity without diabetes. N Engl J Med [Internet]. 2023;389(24):2221–32. Available from: http://dx.doi.org/10.1056/NEJMoa2307563
Yanovski SZ, Yanovski JA. Progress in pharmacotherapy for obesity. JAMA [Internet]. 2021;326(2):129–30. Available from: http://dx.doi.org/10.1001/jama.2021.9486
Sarma S, Palcu P. Weight loss between glucagon-like peptide-1 receptor agonists and bariatric surgery in adults with obesity: A systematic review and meta-analysis. Obesity (Silver Spring) [Internet]. 2022;30(11):2111–21. Available from: http://dx.doi.org/10.1002/oby.23563
Yanovski SZ, Yanovski JA. Long-term drug treatment for obesity: a systematic and clinical review. JAMA [Internet]. 2014;311(1):74–86. Available from: http://dx.doi.org/10.1001/jama.2013.281361
