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Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Updated on May 13, 2022 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Weight management is a multi-faceted strategy that involves nutrition, exercise, hormones, mental health, sleep, and other lifestyle interventions to keep body weight at a level that allows the individual to live a comfortable, active, and productive life. While lifestyle factors such as diet and exercise can impact weight, it’s also important to note that there is a genetic component when it comes to weight. Maintaining energy balance, or the ability of the body to expend the calories it takes in, can be the most challenging aspect of weight management. Additionally, some medical conditions and medications can impact weight as well making it difficult to achieve weight management goals. Whether you are looking to maintain, lose, or gain weight, we have nutrition plans and tips to help you reach your goals. Frequently Asked Questions What role does leptin play in weight management? Leptin is a hormone that regulates fat storage by telling your brain how much fat your body has stored. The mechanism by which it works also helps regulate appetite. While leptin is considered the “hallmark” of obesity, its exact mechanisms and pathways in the pathophysiology and potential treatment of obesity are not fully understood. Learn More: Hormones That Regulate Hunger and Digestion Which pattern of eating is best for weight management? There is not a one-size-fits-all pattern of eating when it comes to weight management. Dietary choices must be customized to an individual, taking into account health history, preferences, and access, among other considerations. That said, many experts recommend the Mediterranean Diet for weight management and optimal nutrition due to its emphasis on fruits, vegetables, whole grains, lean proteins, and healthy fats. This eating pattern is easily customized for an individual's goals, preferences, and health concerns. Learn More: What Is the Mediterranean Diet? How do you manage insulin resistance? Insulin resistance (IR) is when your body stops responding to insulin and therefore cannot use glucose for energy. You might be more likely to develop insulin resistance if you are overweight or obese, making weight management a smart strategy for preventing this condition that can also lead to diabetes. Diet, exercise, and managing abdominal fat are the first line of defense in management of IR. Through the guidance of a registered dietitian, some individuals may adapt a lower-carbohydrate diet or begin counting carbs. Maintaining a healthy lifestyle, as opposed to gaining and losing weight on a regular basis, can help prevent IR. Learn More: Can You Prevent Diabetes With Diet and Exercise? How do you manage weight with hypothyroidism? Also known as underactive thyroid, hypothyroidism is a condition in which the thyroid gland doesn't produce enough thyroid hormone. This can result in fatigue and unplanned weight gain. Because some of this unintentional weight gain may be due to fluid retention, or edema, a low-sodium diet may be advised, along with a caloric deficit. Learn More: What Is Metabolism? How you manage weight with PCOS? While PCOS (polycystic ovary syndrome) is associated with weight gain, the benefits of caloric restriction for this condition remain unclear. The exact causes of PCOS remain unknown, but one theory is that excess insulin may play a role, and therefore exercise paired with a lower-carbohydrate diet may benefit some individuals. Learn More: Low Carb Diet Overview How important is exercise in weight management? The foods you eat and the quantity in which they are consumed will play the larger role in weight management. However, exercise can help expend energy, build and maintain muscle mass, and encourage a healthier overall lifestyle. Both are important in maintaining a healthy weight throughout the life cycle. Learn More: How Much Do You Need to Exercise to Lose Weight? What role does nutrition play in weight management? Nutrition is the most important component in successful long-term weight management. Whatever dietary pattern is chosen, maintaining a caloric deficit and then balance will be most important. A registered dietitian can help individuals assess their caloric, macronutrient, and micronutrient needs within a culturally appropriate framework to aid in weight management. Learn More: An Overview of Nutrition Why is intuitive eating important? Intuitive eating can be a powerful tool in long-term weight management as it can increase comfort levels around food, and thereby remove the fears and anxieties associated with them. Removing these fears and anxieties can help eliminate the binge and restrict cycle that is associated with weight gain. Moreover, intuitive eating is positively associated with positive body image, self-esteem, and wellbeing. Learn More: What Is Intuitive Eating? Is feeling satiated important in weight management? Feeling satiated is extremely important in weight management, which is why a focus on nutrient-dense foods should be made a priority. Many nutrient-dense foods, such as fruits and vegetables, are also high-volume foods, which can promote satiety. Some common mistakes in weight management are skipping meals or “saving” calories for later meals, both of which can lead to overeating later. Learn More: Foods That Are Satiating and Filling What health conditions impact weight management? Many health conditions can impact weight management, many of which are related to hormonal changes. Metabolic syndrome, a cluster of conditions that includes high blood pressure, elevated blood glucose levels, excess waist adiposity, and abnormal cholesterol levels, can raise an individual’s need for weight management. Learn More: How to Begin Working Out With a Chronic Condition Key Terms Nutrition Intuitive Eating Nutrient Dense Foods Vitamins and Minerals Protein Diet Types Diet Culture Exercise Nutrition Proper nutrition is a key component for weight management. However, it is important to choose an overall eating pattern that is sustainable over the course of your life. A diet that is too restrictive may lead to a binge and restrict cycle, bringing on weight gain and possibly even disordered eating. The Basics of Balanced, Healthy Diet Intuitive Eating Intuitive eating is a non-diet approach to eating that focuses on getting back in touch with internal body cues. With this approach, you are no longer under diet restrictions that make you feel bad about yourself. It also helps you break free from diets and get healthy by improving your relationship with food and exercise. While intuitive eating may aid in weight management, it is not the end goal. What Is the Difference Between Mindful and Intuitive Eating Nutrient Dense Foods Nutrient dense foods are foods that offer a high amount of nutrients for a small amount of calories. Meanwhile, energy-dense foods have fewer nutrients and more calories for the volume of food. Why Nutrient Density Is the Key to Healthy Eating Vitamins and Minerals Vitamins and minerals are also referred to as micronutrients. Not only are they crucial to overall health, but different micronutrients are found in different foods. It is best to consume the majority of necessary micronutrients through food, and eating a wide variety of different foods can help ensure adequate intake. Where to Find the Major Minerals in Food Protein Protein is a macronutrient found in foods such as meat, fish, eggs, dairy, beans, and other foods in smaller amounts. The protein found in animal-derived foods such as beef, chicken, pork, fish, milk, and eggs is more bioavailable than those derived from plants. A diet adequate in protein is key to weight management, as protein promotes satiety and helps maintain muscle mass. How to Calculate How Much Protein You Need Diet Types While there are many different types of diets and eating patterns, it is important to note that weight management is achieved primarily through energy balance, and a balanced diet. A balanced diet includes a range of foods to meet the macro and micronutrient needs according to their lifestyle, preferences, and cultural norms. As of 2022, the top ranking diet for weight loss according to "U.S. News and World Reports" is the Flexitarian Diet, which promotes weight management via vegetarian forward meals with sometimes having meat. What Is the Flexitarian Diet? Diet Culture Diet culture is the pervasive belief that appearance and body shape are more important than physical, psychological, and general well-being. It's the idea that controlling your body, particularly your diet—by limiting what and how much you eat—is normal. According to the National Eating Disorders Association, diet culture also conflates body size with health, which may stigmatize and/or pathologize larger bodies. Diet culture also refers to the concept that some foods are good and others are inherently bad, rather that encouraging the acceptance of all foods. What Is Diet Culture? Exercise Exercise is planned, structured physical activity, that may include flexibility, strength, cardio, plyometric activities, or organized sports. It is important to differentiate between exercise and NEAT (non-exercise activity thermogenesis), which is the energy expended during tasks and daily activities aside from eating, sleeping, and exercise. This would include housework, gardening, and other bodily movements. If an individual has a weight loss goal, maintaining a caloric deficit will be more beneficial, but exercise does indeed play a role in supporting and building muscle mass and encouraging better lifestyle choices overall. How Does Exercise Impact Weight Management? Instead of Commenting on Someone's Weight, Try This How Disordered Eating and Eating Disorders Differ and What You Need You Need to Know What Is Thin Privilege? And How Can We Get Rid of It? Food Freedom: What It Is and Why It Matters Explore Weight Management All Tips and Support Eat Well Strategies Gaining Weight Weight Loss Why Intuitive Eating May Not Work for You (And What to Do) What is Weight Stigma? What Is Body Shaming and How to Stop It What Are Food Rules (And How To Break Them) What Is the Anti-Diet Movement? What Is Body Positivity? What Is Body Image? Body Acceptance: What It Means and How to Achieve It How to Put Together a Wellness Plan What Is Health at Every Size and Why Is It Important? Body Checking Explained, Plus How to Address It Detox Foods: Can You Detox Your Body With Food? 6 Common Food Duos in a Head-To-Head Comparison ​​Calories in Whole Foods Market Products and Their Health Benefits 10 Healthy Products to Buy at Trader Joe's Eat High-Protein and High-Fiber Snacks If You're Always Hungry You Can Still Eat Healthy Snacks Even When You're Just Bored 5 Metabolism-Boosting Foods 32 Delicious, Healthy Snacks That Satisfy How to Make a Balanced, Nutritious Lunch Low-Calorie Snacks That Boost Your Protein Intake The Best Healthy Breakfast Foods and Recipes Cut Margarita Calories and Make a Skinny One at Home Getting the Portion Sizes Correct for a Weight-Loss Plan 17 Reasons Why Your Diet's Not Working Healthy Meals for the Week: Recipes, Tips & Meal Plans Top 15 Natural Foods That Curb Hunger and Fight Cravings What Is Orthorexia? How Can I Control My Constant Snacking? How to Improve Your Diet Right Now With Easy Changes Shopping for Healthy Foods at the Grocery Store How to Choose Healthy Snacks How to Choose a Breakfast Cereal What You Should Know if You Can't Give Up Bacon How Exercise Helps You Control Your Weight Many Women Store More Fat Than Men, Which Makes Losing Weight Difficult How to Lose Weight Before Your Wedding in a Healthy Way Gaining Weight After Working Out? Here’s Why Adding Powdered Peanut Butter to Your Diet Can Be a Healthy Alternative Low-Carb Ways to Satisfy a Pizza Craving How to Make a Big, Lower-Calorie Bowl of Oatmeal Which Milk Is Right for You? 5 Smart Snacks for Watching TV Eat 100 Calories or Less Snacks Between Your Meals Low-Calorie Smoothie Ideas to Try on a Healthy Diet 5 Tips to Stop Binge Eating at Night 10 Practices to Add to Your Morning Routine, And Why What Is Yo-Yo Dieting? How to Stop the Cycle 8 Ways to Trade Your Diet for Sustainable Nutrition Habits Everything You Need to Know About Hormones and Weight 10 Ways to Enjoy Food When Medication Suppresses Your Appetite Calorie Counting Tips and Tools The Healthiest and Unhealthiest Nestle Candy Choices 10 Ways to Destroy Junk Food Cravings What You Need to Know About Calories Why Fad Diets Are Bad and How to Avoid Them Get Back on Track After You've Cheated on Your Diet 4 Effective Ways to Track Your Weight Loss Progress Setting the Right Goals for Your Weight Loss Success When Weighing Yourself Doesn't Help With Weight Loss Explore Weight Management Tips and Support Eat Well Strategies Gaining Weight Weight Loss More In Nutrition Meal Plans Meal Delivery Services Diets Cooking and Meal Prep Nutrition Facts Nutrition Basics Sports Nutrition Supplements Page Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Intermountain Healthcare. A primary care guide to lifestyle and weight management for children and adolescents. National Heart, Lung, and Blood Institute. Balance food and activity. Izquierdo AG, Crujeiras AB, Casanueva FF, Carreira MC. Leptin, obesity, and leptin resistance: Where are we 25 years later? Nutrients. 2019;11(11):2704. doi:10.3390/nu11112704 U.S. News and World Report. The Flexitarian Diet. National Institute of Diabetes and Digestive and Kidney Diseases. Insulin resistance and pre-diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. Hypothyroidism (underactive thyroid). Zhang X, Zheng Y, Guo Y, Lai Z. The effect of low carbohydrate diet on polycystic ovary syndrome: A meta-analysis of randomized controlled trials. Inter J Endocrinol. 2019;2019:1-14. doi:10.1155/2019/4386401 Linardon, J., Tylka, T. L., & Fuller-Tyszkiewicz, M. Intuitive eating and its psychological correlates: A meta-analysis. Inter J Eating Disor. 2021;54(7): 1073–1098. doi:10.1002/eat.23509 Hansen TT, Mead BR, García-Gavilán JF, et al. Is reduction in appetite beneficial for body weight management in the context of overweight and obesity? Yes, according to the SATIN (Satiety Innovation) study. J Nutr Sci. 2019;8:e39. Published 2019 Nov 27. doi:10.1017/jns.2019.36 Han TS, Lean ME. A clinical perspective of obesity, metabolic syndrome and cardiovascular disease. JRSM Cardiovasc Dis. 2016;5:2048004016633371. Published 2016 Feb 25. doi:10.1177/2048004016633371 National Eating Disorder Association. Recognizing and resisting diet culture. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. 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