How To Get Over Weight Loss Plateau On Keto : 6 Best Ways

The ketogenic diet, or keto diet, has surged in popularity due to its remarkable weight loss results and potential health benefits. Embraced by many, this low-carb, high-fat diet triggers a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. Initially, followers of the keto diet experience rapid weight loss, but some may encounter a frustrating phase known as the “weight loss plateau.” In this article, we delve into the science behind these plateaus and explore effective strategies to overcome them, ensuring continued progress toward your weight loss goals.

Understanding the Keto Diet and Weight Loss Plateau

What is the Keto diet?

The ketogenic diet, commonly known as the Keto diet, is a high-fat, moderate-protein, and low-carbohydrate eating plan. It is designed to induce a metabolic state called ketosis in the body. In ketosis, the body shifts from using carbohydrates as its primary source of energy to utilizing fats (*). This shift in metabolism leads to the breakdown of fats into molecules called ketones, which serve as an alternative energy source for the body, including the brain.

The typical macronutrient ratios in the Keto diet are approximately 70-75% of calories from fats, 20-25% from protein, and only 5-10% from carbohydrates (*). By drastically reducing carbohydrate intake, the body’s glycogen stores are depleted, and blood sugar levels are lowered. As a result, insulin levels drop, and the body starts breaking down stored fats to produce ketones.

Ketones have many physiological effects, including suppressing appetite, providing a stable and sustained energy source, and promoting fat burning (*). This is why the Keto diet has gained popularity for its potential benefits in weight loss, improved mental clarity, increased energy levels, and even certain medical conditions like epilepsy and type 2 diabetes.

What is a weight loss plateau?

Let’s move forward by understanding what a weight loss plateau is, before delving into methods to overcome it on the keto diet. Essentially, a weight loss plateau occurs when your body stops losing weight despite your adherence to a healthy diet and exercise regimen. This can be disheartening since you may feel like you’re doing everything right, but your weight just won’t budge.

Weight loss plateaus can occur due to your body’s adaptation to changes made in your lifestyle, leading to a more efficient calorie-burning process, or when your body reaches a point where it holds onto fat stores. Studies have indicated that weight loss plateaus are common when following a low-carbohydrate, high-fat diet, like the ketogenic diet (*). For instance, a study published in the International Journal of Obesity (*) indicated that participants experienced a plateau in weight loss after several weeks despite initially losing weight on the ketogenic diet.

However, breaking through a weight loss plateau on the keto diet is achievable. Effective diets may reach a point where weight loss slows down or stops entirely, but there are several innovative techniques to overcome this. In the following section, we will discuss some strategies to help you kickstart your weight loss journey and get back on track.

Reasons for Weight Loss Plateau on Keto

Before getting into the techniques to overcome a weight loss plateau on a keto diet, it is necessary to understand the reasons why the weight loss plateau has happened on your keto journey.

1. Inadequate Calorie Intake

As you embark on your ketogenic journey, the initial excitement of shedding pounds rapidly might leave you ecstatic. However, it’s not uncommon to hit a frustrating roadblock called the weight loss plateau. You may find yourself adhering strictly to the low-carb, high-fat regimen, but the scale stubbornly refuses to budge. One of the often-overlooked culprits behind this stagnant phase could be inadequate calorie intake.

The science behind weight loss on the keto diet is undeniable (*). By drastically reducing carbohydrate consumption, your body enters a state of ketosis, efficiently burning fat for fuel. During this phase, your metabolism becomes a fat-burning powerhouse, leading to noticeable weight loss, primarily due to water loss in the initial stages (*). However, as the journey progresses, your body adapts to its new metabolic state, and the rate of weight loss might start to slow down.

To accelerate progress, some individuals resort to extreme calorie restriction, if less intake will equate to faster results. Unfortunately, this approach can backfire, leading to an unintended weight loss plateau(*). When your body senses a significant calorie deficit, it activates its survival mechanisms to conserve energy. This can cause your metabolism to slow down, making it more difficult to create the necessary caloric deficit for continued weight loss.

Furthermore, inadequate calorie intake can deprive your body of essential nutrients, leading to fatigue, sluggishness, and a weakened immune system. While the keto diet is effective due to its ability to control hunger hormones, excessively low-calorie intake can trigger intense cravings, making it harder to stick to the diet long-term (*).

To overcome the weight loss plateau caused by inadequate calorie intake, it’s essential to strike a balance. Instead of drastically cutting calories, focus on ensuring that your body receives the nourishment it needs to thrive (*). Pay attention to your hunger cues and eat when you’re genuinely hungry. Emphasize nutrient-dense foods such as avocados, nuts, seeds, fatty fish, and non-starchy vegetables to provide your body with essential vitamins and minerals.

2. Carb Creep

Are you diligently following the Keto diet, only to find your weight loss progress has come to a frustrating standstill? If so, you may be experiencing what is commonly known as “Carb Creep,” a sneaky phenomenon that can hinder your keto success and leave you feeling stuck on your weight loss journey.

Picture this: you’ve done your research, crafted a perfect meal plan, and are committed to keeping your carbohydrate intake low to achieve ketosis. However, as time goes on, you may unknowingly start to include small, extra servings of high-carb foods here and there, thinking they won’t make much of a difference (*). This slow, gradual increase in carb consumption is what’s referred to as Carb Creep.

Carb Creep can be insidious because those seemingly innocent extra carbs can add up quicker than you realize. Even a few extra bites of rice, a handful of chips, or a slightly larger portion of fruit can be enough to disrupt your body’s ketosis state. As a result, your fat-burning engine slows down, and you may experience a weight loss plateau.

Imagine you’re at a social gathering, and there’s a delectable spread of finger foods and appetizers. You’re determined to stick to your Keto plan, but you can’t resist trying a few snacks that aren’t entirely keto-friendly (*). Later, you might indulge in a dessert, convincing yourself it’s just a one-time treat. Unbeknownst to you, these seemingly minor indulgences lead to Carb Creep, and before you know it, your progress stalls.

To conquer carb creep and reignite your progress on the keto journey, incorporating a few practical strategies can make a significant difference. First and foremost, start keeping a detailed food journal, diligently noting every morsel that enters your mouth. This practice fosters awareness, allowing you to identify potential sources of carb creep that might have slipped past your attention (*). Additionally, become a label detective by paying close attention to nutritional labels and serving sizes when purchasing packaged foods. This vigilance will help you catch any hidden carbohydrates that could unknowingly hinder your ketosis.

3. Overeating on Keto-friendly Foods

You’ve diligently embraced the Keto diet, sticking to your daily macros and carefully selecting low-carb, high-fat foods. However, despite your efforts, you find yourself facing a stubborn weight loss plateau. One significant but often overlooked factor contributing to this plateau is overeating on Keto-friendly foods(*).

The allure of delicious and satisfying high-fat foods can sometimes lead to overindulgence. Since the Keto diet focuses on fats, it’s easy to fall into the trap of consuming excessive calories, even if they come from healthy sources (*). Overeating on Keto-friendly foods can hinder weight loss progress and prevent you from tapping into the full potential of ketosis.

Picture this: You’re committed to your Keto journey, and you’ve just enjoyed a mouthwatering dinner of pan-seared salmon with a generous drizzle of buttery sauce. It was delightful, but you find yourself craving something sweet. So, you reach for a handful of nuts and a couple of squares of dark chocolate, thinking they’re Keto-friendly, so it’s okay. However, these seemingly innocent snacks can quickly add up in calories, hindering your weight loss progress.

It’s essential to remember that while the Keto diet allows for a higher fat intake, calories still matter when it comes to weight loss (*). Consuming more calories than your body needs can stall progress, even if you’re in a state of ketosis. It’s essential to strike a balance between satisfying your hunger and staying within your caloric goals.

To overcome the weight loss plateau on the Keto diet, it’s crucial to address overeating on Keto-friendly foods. Break through the plateau and continue progress by practicing portion control through mindful eating and using smaller plates. Be attentive to your body’s hunger cues and avoid distractions during meals. Keeping a food journal will increase awareness of food choices and help identify patterns of overeating. Focus on nutrient-dense foods like leafy greens, avocados, and fatty fish, which keep you fuller for longer. Lastly, implement meal planning to stay on track with your Keto goals and maintain a well-rounded diet, preventing impulsive eating. By incorporating these strategies, you’ll achieve continued success in reaching your health and weight loss objectives.

4. Lack of Exercise or Physical Activity

While the ketogenic diet has gained widespread popularity for its promising weight loss results, some individuals may encounter a frustrating phase known as the weight loss plateau. This period, where progress seems to stall despite adhering to the diet, can be disheartening and might deter people from continuing their journey (*). One significant reason contributing to this plateau is the lack of exercise or physical activity.

Imagine embarking on your keto diet journey with great enthusiasm, witnessing encouraging results in the initial weeks as the pounds shed effortlessly. You feel more energized and confident, attributing these positive changes to your dietary choices. However, as the week progresses, you find the scale refusing to budge, leaving you perplexed and discouraged (*). You wonder what might be hindering your progress despite sticking to the keto guidelines. In such cases, one often overlooked factor is the level of physical activity incorporated into the routine.

Exercise plays a pivotal role in any weight loss journey, including the ketogenic diet. Initially, during the early stages of ketosis, the body’s metabolic rate is boosted as it adapts to using fat as its primary fuel source (*). However, as the body adjusts to this new metabolic state, the rate of weight loss might slow down. Incorporating regular exercise can act as a catalyst to break through this plateau and reignite the fat-burning process.

When you engage in physical activity, such as cardiovascular exercises, strength training, or even simple brisk walks, you create an increased demand for energy. As a result, the body taps into its fat stores, burning more calories and promoting weight loss. Exercise also helps in maintaining and building lean muscle mass, which further enhances the metabolism, allowing for more efficient calorie burning even at rest.

Overcoming the weight loss plateau on the keto diet can be a challenging phase, but incorporating regular exercise can be the key to breaking through this barrier. If you’re new to exercise, it’s essential to start small with achievable goals that gradually build up your fitness level (*). Consider taking short walks after meals or incorporating simple stretching exercises into your daily routine. As your stamina and strength improve, you can gradually increase the intensity and duration of your workouts.

Breaking Through the Weight Loss Plateau

1. Recalculate Your Macros

Congratulations on your commitment to the ketogenic diet. While the keto lifestyle offers significant weight loss benefits, hitting a frustrating plateau is a common experience. However, fear not, for there’s a powerful tool to help you break through this barrier and reignite your weight loss journey: recalculating your macros.

Just like a GPS needs to adjust its route to navigate around traffic, your body’s metabolism may need some fine-tuning to overcome obstacles on your weight loss journey. Recalculating your macros is akin to making the necessary adjustments to ensure you’re on the right track towards your destination.

Macronutrients, or macros, are the three key components that make up your daily calorie intake: fats, proteins, and carbohydrates. Each plays a vital role in your body’s function and overall health. When you first started the keto diet, your macro ratios were set to trigger ketosis, where your body efficiently burns fat for fuel (*). However, as your body adapts to this new way of eating, it’s common for its needs to change, leading to a weight loss plateau.

During your keto journey, your body becomes more metabolically efficient, and your initial weight loss may slow down. This is because your current macro intake might no longer create the caloric deficit needed for continued weight loss (*). Additionally, factors like increased exercise, stress levels, or hormonal changes can further influence your body’s macro requirements.

Recalculating your macros allows you to customize your keto diet to match your body’s current needs. It’s like upgrading your GPS with real-time traffic data for the most efficient route to your destination. By adjusting your macro ratios, you can kick-start your metabolism, break through the plateau, and resume your weight loss progress.

2. Track Your Food Intake

You’ve been dedicated to the ketogenic diet, and initially, the weight was melting away. But now, you’ve hit a frustrating roadblock – the weight loss plateau. Don’t be discouraged; you are not alone in this struggle. Many individuals encounter plateaus on their weight loss journey, even with the effective keto diet. The key to breaking through this standstill lies in taking a real-life approach to your progress. One powerful tool that can make all the difference is tracking your food intake.

Stay Accountable and Mindful: Tracking your food intake creates a real-life connection with your eating habits. It helps you become more accountable for what you put into your body, fostering mindfulness about your food choices (*). It’s easy to underestimate portion sizes or forget about those little snacks, but when you log everything, you eat, you gain a clearer picture of your daily caloric intake and macronutrient ratios.
Identify Hidden Carbs and Culprits: Keto success depends on maintaining a low-carb intake to stay in ketosis. However, hidden carbs can sneak into your diet, hindering your progress without you even realizing it (*). By meticulously tracking your food, you can identify those hidden carb sources and make necessary adjustments. This might include certain sauces, condiments, or processed foods that contain hidden sugars and starches.
Track Your Macros: The keto diet’s success is heavily dependent on hitting the right macronutrient ratios. By tracking your food intake, you can ensure you’re staying within the recommended ranges for fats, proteins, and carbohydrates (*). This ensures that your body stays in ketosis and efficiently burns fat for fuel.
Discover Patterns and Triggers: Keeping a food journal can reveal patterns in your eating habits. You might notice that you tend to eat more when stressed, or that certain foods trigger cravings (*). Identifying these patterns allows you to address emotional eating or make mindful choices when faced with triggers, helping you maintain better control over your diet.
Make Informed Adjustments: Weight loss plateaus often call for adjustments to your diet. Armed with accurate information from your food tracking, you can make informed decisions about what changes to make (*). Whether it’s reducing portion sizes, tweaking macros, or eliminating specific foods, tracking empowers you to fine-tune your keto plan for optimal results.
Utilize Food Tracking Apps: In the digital age, food tracking has never been easier. Numerous user-friendly apps are available that allow you to log your meals and monitor your progress seamlessly (*). These apps often come with helpful features like barcode scanners, recipe calculators, and personalized insights, making the tracking process convenient and engaging.

3. Incorporate High-Intensity Interval Training (HIIT)

Are you feeling stuck in your weight loss journey on the ketogenic diet? Don’t let the frustration of a plateau hold you back. One effective and real-life connecting strategy to break through this barrier is by incorporating High-Intensity Interval Training (HIIT) into your fitness routine. HIIT is a powerful and time-efficient workout method that can revitalize your metabolism, supercharge fat burning, and propel you toward your weight loss goals.

What is HIIT?

High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that alternates short bursts of intense activity with brief periods of rest or lower-intensity exercise. These workouts typically last for 15-30 minutes, making them perfect for those with busy schedules. HIIT can be adapted to various exercises, such as running, cycling, bodyweight exercises, or even using gym equipment like kettlebells or battle ropes.

The beauty of HIIT lies in its practicality, especially for those with busy schedules. Long gone are the days of spending hours at the gym; HIIT workouts can be completed in as little as 15-20 minutes, making them perfect for fitting into a hectic day (*). Whether you’re a working professional, a busy parent, or simply looking to maximize your workout time, HIIT offers a time-efficient solution to smashing through your weight loss plateau.

How HIIT Helps Overcome Weight Loss Plateaus:

Turbocharges Metabolism: HIIT stimulates the body’s energy systems to work at maximum capacity during intense intervals. This can lead to an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate even after the workout (*). This boost in metabolism can help break through the weight loss plateau and keep your body burning fat efficiently.
Preserves Lean Muscle: When you’re in a caloric deficit on the keto diet, there’s a risk of losing lean muscle mass along with fat. HIIT, being a form of resistance training, helps preserve lean muscle tissue (*). This is crucial because the more muscle you have, the more calories your body burns at rest, which can aid in sustained weight loss.
Enhances Insulin Sensitivity: HIIT has been shown to improve insulin sensitivity, which is beneficial for individuals dealing with insulin resistance or hormone imbalances. Improved insulin sensitivity means your body can more effectively utilize carbohydrates and regulate blood sugar levels, supporting overall health and weight loss (*).
Releases Feel-Good Hormones: HIIT triggers the release of endorphins, the body’s natural mood enhancers. Exercise-induced endorphins can reduce stress and anxiety, which can sometimes be contributors to weight loss plateaus. Feeling more positive and motivated can help you stay committed to your keto journey.

How to Get Started with HIIT:

Before diving into HIIT, it’s crucial to warm up properly to prevent injuries. A five-minute warm-up of light cardio, dynamic stretching, or bodyweight exercises will prepare your body for the intensity ahead.

For beginners, start with shorter intervals of high-intensity exercise (e.g., 20 seconds) followed by slightly longer rest periods (e.g., 40 seconds). As your fitness level improves, you can increase the intensity and reduce the rest intervals.

Listen to your body and gradually progress, as HIIT can be demanding. Aim to perform HIIT workouts 2-3 times per week, allowing your body ample time for recovery.

4. Get Sufficient Sleep

If you’ve been diligently following the ketogenic diet and hit a frustrating weight loss plateau, don’t despair just yet. Sometimes, the key to overcoming this obstacle lies in a crucial aspect of your daily life that you might be overlooking – sleep. Yes, you read that right. Getting sufficient sleep can have a real-life connecting impact on your weight loss journey and help you break through that stubborn plateau.

The Sleep-Weight Connection: It may seem surprising, but the quality and quantity of sleep you get can significantly influence your body’s ability to shed those extra pounds. When you’re sleep-deprived, your body undergoes hormonal changes that can interfere with weight loss (*). Ghrelin, the hunger-stimulating hormone, tends to increase, making you feel hungrier and more prone to overeating. At the same time, leptin, the hormone responsible for signaling fullness, decreases, leading to less satisfaction after meals (*). The combination of increased hunger and reduced satiety can sabotage your efforts to stick to your keto diet and maintain a caloric deficit.
Impact on Metabolism: Sufficient sleep is crucial for a well-functioning metabolism. When you’re sleep-deprived, your body’s metabolic rate may slow down, making it harder to burn calories efficiently. Moreover, lack of sleep can lead to insulin resistance, where your cells become less responsive to insulin, hampering your body’s ability to use glucose for energy. As a result, your body may turn to stored fat less readily, hindering weight loss progress.
Sleep and Stress Management: Adequate sleep is essential for managing stress, and stress, in turn, can significantly impact weight loss efforts. When you’re sleep-deprived, your body produces higher levels of the stress hormone cortisol, which can promote fat storage, particularly around the abdomen (*). High cortisol levels can also disrupt blood sugar levels and lead to increased cravings for sugary and high-carb foods, derailing your ketogenic diet plan.
The Power of Rest and Recovery: Sleep is your body’s time for rest and recovery. It is during deep sleep that essential growth and repair processes take place. Your muscles recover, and your body balances various hormones. By getting enough restorative sleep, you ensure that your body is ready to face the challenges of your weight loss journey with renewed energy and vitality.

Reevaluate Your Food Choices

1. Reduce Dairy Consumption

If you’re stuck in a weight loss plateau while following the ketogenic diet, it might be time to take a closer look at your food choices. One simple yet effective strategy to break through the plateau is to reduce your dairy consumption.

Dairy and Ketosis: While dairy products like cheese, butter, and cream are commonly embraced on the keto diet due to their high-fat content and low carbohydrates, they might not work well for everyone. Some individuals are more sensitive to dairy and may experience insulin spikes when consuming it, which can hinder ketosis – the state where your body burns fat for fuel (*).
Calorie Density: Dairy products are energy-dense and can contribute significantly to your daily calorie intake. Overindulging in dairy can inadvertently lead to consuming excess calories, preventing you from maintaining a caloric deficit necessary for weight loss.
Potential Inflammation: For some people, dairy consumption can trigger inflammation, which may interfere with weight loss progress. Reducing dairy can be particularly beneficial for those with existing inflammatory conditions or sensitivities.
Hidden Carbohydrates: Certain dairy products, especially flavored or sweetened ones, may contain hidden sugars and carbohydrates that could unknowingly push you over your daily carb limit, hindering ketosis and weight loss.
Variety and Balance: By reducing dairy intake, you can create room for a more diverse range of keto-friendly foods in your diet. This can provide essential nutrients and enhance overall nutritional balance.

2. Eliminate Artificial Sweeteners

If you’re struggling to break through the weight loss plateau on your ketogenic journey, it’s time to take a closer look at your food choices, particularly the presence of artificial sweeteners. These seemingly innocent sugar substitutes might be hindering your progress without you even realizing it.

Misleading the Brain: Artificial sweeteners can confuse your brain’s reward system. Although they provide a sweet taste without calories, your brain still registers sweetness and may trigger cravings for more sugary foods (*). As a result, you might find yourself reaching for carb-laden treats, impeding your ability to stay in ketosis and maintain a caloric deficit.
Impact on Insulin: Despite being low in carbohydrates, artificial sweeteners can still trigger an insulin response in some individuals. Insulin is a hormone that plays a significant role in fat storage. Heightened insulin levels, even without an increase in blood sugar, can hinder your body’s ability to burn fat efficiently, slowing down weight loss progress.
Gut Health and Cravings: Emerging research suggests that artificial sweeteners can disrupt the balance of gut bacteria, which can affect your overall health and potentially lead to increased cravings for sweets and carbohydrates. An imbalanced gut microbiome can also influence how your body processes food, potentially impacting weight loss efforts.
Unsatisfying Sweetness: Regularly consuming artificial sweeteners might keep your taste buds accustomed to intense sweetness, making naturally sweet foods like fruits and vegetables seem less satisfying. As a result, you might gravitate towards more processed and high-carb foods to fulfill your sweet cravings, derailing your ketogenic goals.

3. Cut Back on Nuts and Seeds

If you’ve hit a weight loss plateau on your keto journey, it might be time to reevaluate your food choices, especially when it comes to nuts and seeds. While these tasty snacks are keto-friendly and rich in healthy fats, they can sometimes become a hidden obstacle to your weight loss progress.

Calorie Density: Nuts and seeds are nutrient-dense, but they are also calorie-dense. Consuming them mindlessly can lead to a surplus of calories, hindering your efforts to maintain a caloric deficit for weight loss.
Carb Content: Though nuts and seeds are low in net carbs, they still contain some carbohydrates. Frequent snacking on them can add up, potentially pushing you closer to your carb limit and slowing down ketosis.
High Fat: While fats are a fundamental part of the ketogenic diet, too much of a good thing can be counterproductive. Excessive fat intake, even from healthy sources like nuts and seeds, can impede your body’s ability to burn stored body fat.
Mindful Snacking: Nuts and seeds are easy to snack on mindlessly, making it challenging to keep track of your overall caloric intake. Be mindful of portion sizes and consider pre-portioning your snacks to avoid overeating.
Nutrient Imbalance: Relying heavily on nuts and seeds can potentially lead to an imbalance in other essential nutrients that your body needs for overall health and well-being.

Practice Mindful Eating

1. Eat Slowly and Chew Thoroughly

To overcome the weight loss plateau on your keto journey, adopt the practice of mindful eating, starting with the simple yet powerful habits of eating slowly and chewing thoroughly.

Mindful Connection: Slowing down while eating allows you to establish a mindful connection with your food. Engage your senses, savor the flavors, and truly appreciate each bite. This awareness helps prevent overeating and promotes better digestion.
Hunger and Fullness Signals: Eating slowly gives your body time to send hunger and fullness signals to your brain. By paying attention to these cues, you can stop eating when satisfied, avoid unnecessary calorie intake, and support weight loss.
Improved Digestion: Thorough chewing breaks down food into smaller particles, making it easier for your body to digest and absorb nutrients effectively. This aids in better nutrient utilization and may enhance your overall well-being.
Avoiding Distractions: Eating slowly encourages you to be present at mealtimes and avoid distractions like screens or stressful environments. When you focus on your food, you’re less likely to eat mindlessly, leading to better food choices and portion control.
Enjoyment and Satisfaction: By taking your time with each bite, you enhance your enjoyment of the meal. Feeling satisfied and content after a meal can reduce cravings and the urge to snack, further supporting your weight loss efforts.

2. Avoid Emotional Eating

If you find yourself stuck in a weight loss plateau on your mindful eating journey, it’s time to address a common yet often overlooked issue – emotional eating. Practicing mindful eating goes beyond just what you eat; it involves being aware of your emotions and the impact they have on your food choices.

Identify Triggers: Real-life stressors, boredom, loneliness, or even happiness can trigger emotional eating. Recognize these triggers to avoid using food as a coping mechanism for emotions.
Distinguish Hunger from Emotions: When reaching for a snack, pause and ask yourself if you are truly hungry or just seeking comfort. Mindful eating involves listening to your body’s hunger and fullness cues rather than emotional cues.
Find Alternative Coping Mechanisms: Instead of turning to food, explore healthier ways to manage emotions, such as taking a walk, journaling, practicing deep breathing, or engaging in a hobby.
Keep a Food Journal: Document your emotions alongside your food choices. This can help you identify patterns and gain insights into your emotional eating habits.
Create a Support System: Connect with friends, family, or a support group to share your emotions and experiences. Having a support system can provide encouragement and understanding, reducing the urge to eat emotionally.