First principle
Don’t “diet harder” first. Start with protein + fiber + minimally processed defaults, and protect sleep.
- More ultra‑processed foods and snacks (higher palatability, lower satiety)
- Liquid calories (sweetened drinks, frequent alcohol)
- Sleep restriction/irregularity (hunger and impulse control worsen for many)
- Low activity / fewer steps
- Stress eating / time pressure
- Run the Nutrition Starter Kit for 7 days.
- Add the Exercise Starter Kit minimums (walk + 2× strength).
- Stabilize wake time (see Sleep Starter Kit).
- Weight (2–4×/week, morning) or waist circumference (weekly)
- Protein-forward meal/day (Y/N)
- Steps/day (optional)
Red flags
Rapid weight gain with leg swelling, shortness of breath, or other systemic symptoms should be evaluated. If weight gain is persistent despite clear lifestyle changes, consider medication and endocrine contributors with a clinician.