If you’ve ever felt stuck in a cycle of losing weight only to gain it back, you’re not alone. The frustration of yo-yo dieting is real, and it often stems from following plans that aren’t built to last. The solution isn’t another extreme diet; it’s a smarter approach. Evidence-based weight loss offers a way out of that cycle by focusing on proven principles that work with your body’s biology, not against it. This method is about building a foundation of sustainable habits around nutrition, movement, and behavior. It’s a shift from temporary fixes to a permanent lifestyle upgrade that delivers results you can actually maintain for good.
Key Takeaways
- Build your plan on science, not trends: Lasting weight loss comes from combining a balanced diet rich in whole foods, a mix of cardio and strength training to protect your metabolism, and consistent, healthy habits.
- Prioritize sustainable habits over temporary diets: Lasting results are built by making small, manageable changes you can stick with. This includes setting realistic goals, getting enough sleep, managing stress, and finding forms of movement you genuinely enjoy.
- Know when to ask for expert help: If your progress stalls despite your best efforts, it might be time for professional support. A provider can help identify underlying issues like hormonal imbalances and create a personalized plan that works for your body.
What is Evidence-Based Weight Loss (And Why Should You Care?)
Let’s be honest: the world of weight loss is noisy. Between trendy diets on social media and conflicting advice from well-meaning friends, it’s easy to feel overwhelmed and unsure of where to start. This is where evidence-based weight loss comes in. It’s a straightforward approach that cuts through the clutter by focusing on strategies that are backed by solid scientific research.
Think of it as the difference between following a random map you found on the internet versus using a reliable GPS. An evidence-based plan is designed to be safe, effective, and, most importantly, sustainable. It’s not about quick fixes or extreme restrictions. Instead, it’s about making intelligent, informed changes to your lifestyle that lead to lasting results. When you choose a path supported by science, you’re investing in your long-term health and setting yourself up for success from day one.
The Science of Sustainable Weight Management
So, what does the science actually say? Researchers have found that the most effective strategies for losing weight and keeping it off aren’t complicated. The foundation of long-term weight loss maintenance rests on three key pillars: a sensible, reduced-calorie diet, regular physical activity, and behavioral therapy. This combination addresses the physical aspects of weight loss (what you eat and how you move) and the psychological ones (your habits, mindset, and relationship with food). It’s a holistic approach that recognizes you’re a whole person, not just a number on a scale. By integrating these three elements, you create a powerful, personalized system that supports your goals for good.
Fact vs. Fad: Why Evidence Beats Trends
Fad diets are tempting because they promise dramatic results with minimal effort. But they often fail because they’re built on shaky ground—they’re restrictive, unsustainable, and ignore the behavioral changes needed for lasting success. Many people trying to lose weight face real challenges, including a lack of reliable knowledge, limited resources, and fragmented care that doesn’t address their unique needs. An evidence-based approach is different. It provides a clear, structured path forward, helping you sidestep the pitfalls of trendy diets. A professional weight loss management program gives you access to expert guidance and a plan tailored specifically to your body and lifestyle, ensuring you have the support you need to achieve real, sustainable change.
Key Principles for Weight Loss That Lasts
If you want to lose weight and keep it off, you have to move past the quick-fix mindset. Lasting success isn’t built on trendy diets or extreme workout plans; it’s built on a few core principles that work with your body, not against it. Think of these as the foundation for your entire approach. By focusing on sustainable habits and realistic expectations, you can create a lifestyle that supports your health goals for years to come, without the burnout and frustration of yo-yo dieting.
Create a Sustainable Calorie Deficit
At its core, weight loss happens when you consistently burn more calories than you consume. This is called a calorie deficit. But the key word here is sustainable. This isn’t about severe restriction or cutting out entire food groups. Instead, it’s about making smart, consistent choices. The most effective way to manage your weight is by combining a balanced, lower-calorie diet with regular physical activity. This approach ensures you’re losing fat while giving your body the fuel it needs to function well. It’s a strategy that you can stick with long after you’ve reached your initial goal.
Set Realistic, Achievable Goals
Setting yourself up for success starts with realistic goals. Aiming to lose 20 pounds in a month is a recipe for disappointment, but aiming to lose one to two pounds per week is both healthy and achievable. A great first goal is to reduce your body weight by about 10%. Hitting smaller, incremental milestones builds momentum and keeps you motivated. This process is about more than just a number on the scale; it’s about building confidence and creating positive changes that contribute to your overall anti-aging and wellness journey.
Why Gradual Weight Loss is More Effective
It can be tempting to seek out the fastest way to lose weight, but slow and steady truly wins the race. Rapid weight loss from crash diets often results in losing water and muscle mass, not just fat. This can slow your metabolism and lead to regaining the weight as soon as you return to normal eating habits. Gradual weight loss, on the other hand, is far more likely to be fat loss. It gives you time to build healthy habits around food and exercise that you can actually maintain. This approach is less of a shock to your system and helps you create a lifestyle that prevents weight regain for good.
Eating for Weight Loss: What Really Works?
When it comes to weight loss, what you eat is just as important as how much you eat. Forget the idea of strict, joyless diets. The goal is to build a sustainable eating pattern that nourishes your body, keeps you satisfied, and supports your health long-term. This isn’t about deprivation; it’s about making smart, intentional choices that work with your body, not against it. By focusing on the quality of your food, you can create a healthy calorie deficit without feeling constantly hungry or tired.
A successful eating plan provides the energy you need while helping you shed excess pounds. It’s a foundational piece of any effective weight loss management strategy. Instead of getting caught up in the latest fad, let’s focus on a few evidence-based principles that consistently deliver results. These strategies help you feel fuller for longer, maintain a healthy metabolism, and build a better relationship with food. By shifting your focus from restriction to nourishment, you can create lasting change that feels good.
Prioritize Protein to Stay Full and Preserve Muscle
If you want to feel satisfied after a meal and keep cravings at bay, make protein your best friend. High-protein foods take longer to digest, which helps you feel full and can reduce your overall calorie intake. But its benefits don’t stop there. When you’re losing weight, you risk losing muscle along with fat. Eating enough protein helps preserve lean muscle mass, which is essential for keeping your metabolism running efficiently. Aim to include a source of lean protein—like chicken, fish, beans, lentils, or tofu—in every meal to support your weight loss goals.
Focus on Whole, Nutrient-Dense Foods
Think of your food as fuel. You want to fill your tank with the highest quality options available. That means choosing whole, nutrient-dense foods over highly processed ones. Whole foods are as close to their natural state as possible: think fruits, vegetables, whole grains, and lean proteins. These foods are packed with the vitamins, minerals, and fiber your body needs to thrive. Processed foods, on the other hand, are often loaded with empty calories, sugar, and unhealthy fats that can derail your progress. Making the switch to whole foods is one of the most effective changes you can make for both weight loss and overall health.
Master Portion Control and Meal Timing
Even the healthiest foods have calories, which is why understanding portion sizes is key. You don’t need to carry a food scale everywhere, but getting a sense of what a true serving looks like can be a game-changer. Try using smaller plates, reading nutrition labels, and paying attention to your body’s hunger and fullness cues. When you eat matters, too. Instead of having one or two huge meals, some people find that eating smaller, more frequent meals helps regulate hunger and maintain stable energy levels throughout the day, preventing the urge to overeat later on.
Fill Up on Water-Rich Foods
A simple trick for feeling full on fewer calories is to incorporate more water-rich foods into your diet. Foods with high water content, like fruits and vegetables, have a lower calorie density. This means you can eat a larger volume of them without consuming a lot of calories. Think of a big salad packed with leafy greens, cucumbers, and tomatoes, or a bowl of watermelon on a hot day. These foods physically fill up your stomach, sending signals to your brain that you’re full. This strategy of enhancing satiety with high-volume, low-calorie foods is a smart way to manage hunger and stick to your plan.
How Exercise Supports Weight Loss and Maintenance
While your diet creates the calorie deficit needed for weight loss, exercise is what reshapes your body and sets you up for long-term success. Moving your body is about so much more than just burning calories from your last meal. It’s a powerful tool for building strength, improving your metabolism, and managing the hormonal shifts that come with changing your body composition. A consistent exercise routine is a key part of any effective weight loss management plan because it helps ensure the weight you lose is primarily fat, not precious muscle.
Think of exercise as your partner in this process. It helps you feel more energized, reduces stress, and improves your sleep—all of which make it easier to stick with your healthy eating habits. The right kind of physical activity protects your metabolic rate, which can often slow down during weight loss, making it harder to see progress. By focusing on a smart exercise strategy, you’re not just working toward a number on the scale; you’re building a stronger, more resilient body that can maintain its results for years to come.
Combine Cardio with Strength Training
The most effective approach to exercise involves a one-two punch: cardio and strength training. Aerobic exercise (cardio) like jogging, cycling, or brisk walking is fantastic for heart health and burning calories. But on its own, it’s not enough. To truly transform your body and make maintenance easier, you need to add resistance.
Strength training—using weights, bands, or your own body weight—builds and preserves lean muscle. This is critical because muscle is metabolically active, meaning it burns more calories at rest than fat does. Research confirms that combining aerobic exercise with strength training is the best way to lose fat while holding onto the muscle that keeps your metabolism running efficiently.
Use High-Intensity Interval Training (HIIT) to Burn Fat
If you’re short on time, High-Intensity Interval Training (HIIT) is an incredibly efficient way to get results. This style of workout involves short, all-out bursts of intense exercise followed by brief recovery periods. Think 30 seconds of sprinting followed by a minute of walking, repeated for 15-20 minutes.
The magic of HIIT is that it torches calories in a fraction of the time compared to steady-state cardio. Studies show it’s highly effective for fat loss and improving cardiovascular fitness. Plus, the intensity pushes your body to keep burning calories long after your workout is over, an effect known as the “afterburn.”
Why Preserving Muscle Mass Matters
When you lose weight, your body doesn’t just pull from fat stores; it can also break down muscle tissue for energy. This is a problem because muscle is your metabolic engine. Losing it causes your metabolism to slow down, which can lead to a frustrating weight loss plateau and make it much easier to regain weight later on.
This is why strength training is non-negotiable. Preserving muscle mass is one of the most important things you can do to ensure your weight loss is sustainable. It helps you create a leaner, more toned physique and supports healthy aging by maintaining your strength and mobility.
Find a Movement Routine You Actually Enjoy
The science is clear on what works, but the best exercise program in the world is useless if you don’t stick with it. The key to consistency is finding a form of movement that you genuinely look forward to. If you dread the thought of running on a treadmill, don’t force it.
Explore different activities until you find your fit. Maybe it’s a dance class, hiking in nature, swimming, or joining a local sports league. When you enjoy what you’re doing, exercise stops feeling like a chore and becomes a sustainable part of your life. Finding enjoyable physical activities is the secret ingredient for turning a short-term diet into a long-term lifestyle change.
Build Habits for Lasting Weight Loss Success
Losing weight is one thing; keeping it off is another. The real secret to long-term success isn’t found in a crash diet or a grueling two-week workout plan. It’s built through small, consistent habits that become a natural part of your daily life. Think of it less as a temporary project and more as a lifestyle upgrade. When you focus on building a foundation of healthy behaviors, you create a system that supports you long after you’ve hit your goal weight.
This approach shifts the focus from restriction to empowerment. Instead of just thinking about what you can’t eat or do, you start adding positive actions that serve your body and mind. These habits—from how you manage stress to who you share your goals with—are the tools that make sustainable weight loss management possible. It’s about creating an environment and a mindset where healthy choices feel like the easiest and most obvious option. Over time, these conscious efforts become second nature, leading to results that truly last.
Track Your Food and Activity
Knowledge is power, especially when it comes to your health. Tracking what you eat and how you move isn’t about judging yourself—it’s about gaining awareness. Research shows that self-monitoring is a powerful tool for success. When you see your habits laid out, you can identify patterns and make informed adjustments. You might realize you’re eating less protein than you thought or that you’re more sedentary on work-from-home days. Use a simple notebook or a tracking app to log your meals and workouts. Set small, specific goals like “walking for 30 minutes a day” to build momentum and celebrate consistent effort.
Learn to Manage Emotional Eating
We’ve all been there: reaching for a snack not because we’re hungry, but because we’re stressed, bored, or sad. Emotional eating can quietly undo your best efforts, so learning to manage it is key. The first step is to recognize your triggers. When you feel the urge to eat, pause and ask yourself, “Am I truly hungry, or am I feeling something else?” If it’s an emotion, find a non-food way to cope. This could be stepping outside for fresh air, calling a friend, or spending five minutes on a calming activity. This kind of behavioral therapy is a helpful addition to any weight loss plan because it addresses the root cause of the habit.
Create Healthy Habits That Stick
The most effective way to achieve lasting change is by combining a balanced diet, regular physical activity, and supportive behavioral changes. But you don’t have to overhaul your life overnight. The key is to introduce small, manageable habits that you can stick with consistently. Try “habit stacking”—linking a new, desired habit to one you already do. For example, “After I pour my morning coffee, I will drink a full glass of water.” Or, “Right after I change out of my work clothes, I will put on my workout gear.” These tiny, repeated actions build on each other, creating powerful routines that feel effortless over time.
Build a Supportive Environment
Your surroundings play a huge role in your success. It’s much harder to make healthy choices if you’re constantly fighting temptation or feel like you’re on your own. Start by setting up your environment for success. Stock your kitchen with nutritious foods and tell your friends and family about your goals so they can cheer you on. A strong support system is crucial. This can include a workout partner, a supportive community, or a team of professionals who can provide expert guidance and accountability. Having a dedicated team to support your anti-aging and wellness goals can make all the difference in staying on track.
Common Weight Loss Mistakes to Avoid
It’s easy to get caught up in the promises of quick-fix diets and trendy workout plans. But true, lasting weight loss isn’t about finding a magic bullet—it’s about avoiding the common traps that can derail your progress and leave you feeling frustrated. When you understand these pitfalls, you can build a smarter, more sustainable strategy from the start.
Many of us have been there: we start a new plan with tons of motivation, only to find ourselves back at square one a few months later. The key is to shift your focus from temporary fixes to permanent, healthy habits. By sidestepping these common mistakes, you can create a path to success that feels less like a struggle and more like a natural part of your life. A personalized weight loss management plan can help you identify and overcome these hurdles for good.
Ditching Extreme Diets and Calorie Restriction
The allure of losing weight quickly can make extreme diets seem like a great idea. Plans that eliminate entire food groups or slash your calories to unsustainable levels might show results on the scale at first, but they rarely work long-term. This approach often leads to nutrient deficiencies, muscle loss, and a cycle of restriction followed by overeating. The most effective strategies combine a balanced, lower-calorie diet with regular physical activity and behavioral support. Instead of deprivation, focus on adding nutrient-dense foods that keep you full and energized. This creates a healthier relationship with food and sets you up for lasting success.
Why You Can’t Ignore Sleep and Stress
Weight loss isn’t just about what you eat and how you move; your mental and emotional state plays a huge role. Chronic stress and poor sleep can quietly sabotage your best efforts. When you’re stressed, your body produces more cortisol, a hormone that can increase appetite and encourage fat storage, particularly around your abdomen. Similarly, a lack of sleep disrupts the hormones that regulate hunger, making you more likely to overeat. Prioritizing stress management techniques and aiming for 7-9 hours of quality sleep each night are non-negotiable parts of a successful weight loss plan.
Focus on Lifestyle Changes, Not Quick Fixes
The most common mistake is treating weight loss as a temporary project with an end date. A “diet” is something you go on and off. A lifestyle change is a permanent shift in your habits and mindset. The goal isn’t just to lose weight, but to maintain a healthy weight for life. This means finding enjoyable ways to be active, learning to cook healthy meals you love, and building routines that support your well-being. It’s far better to lose a moderate amount of weight slowly and keep it off than to lose a lot quickly only to regain it. A truly sustainable approach addresses all aspects of your health, including hormonal balance, which is foundational to how you feel and function every day.
How to Break Through a Weight Loss Plateau
It’s one of the most frustrating moments in any health journey: you’ve been making consistent progress, and then suddenly, the scale stops moving. This is the dreaded weight loss plateau, and it happens to almost everyone. But it’s not a sign that you’ve failed or that your efforts are no longer working. Instead, think of it as a signal from your body that it’s time to reassess and make a few smart adjustments. Pushing through a plateau isn’t about trying harder with the same old plan; it’s about working smarter. By understanding what’s happening inside your body, strategically changing your approach, and keeping your mindset in a positive place, you can get back on track and continue moving toward your goals.
Understand Metabolic Adaptation
When you hit a plateau, your first thought might be that your metabolism has slowed to a crawl. You’re not entirely wrong. As you lose weight, your body undergoes something called metabolic adaptation. Think of it this way: a smaller body requires less energy (calories) to function than a larger one. Your metabolism isn’t broken; it has simply adapted to your new, lower weight. This is a completely normal physiological response. The key is to recognize that the calorie and exercise plan that worked for you at the beginning of your journey may need a tune-up now that your body has changed. A personalized weight loss management plan can help you make these adjustments safely and effectively.
Adjust Your Strategy When Progress Stalls
A plateau is your cue to shake things up. Doing the same thing over and over and expecting different results won’t work here. It’s time to re-evaluate your routine. Start by taking an honest look at your food intake—are you tracking portions as carefully as you were before? You might also need to change the composition of your meals, perhaps by increasing your protein to feel fuller and support muscle. Your exercise routine could also use a refresh. If you’ve only been doing cardio, adding strength training can help build metabolism-supporting muscle. Introducing new forms of exercise can reignite weight loss by challenging your body in different ways.
Stay Motivated and Consistent
The mental game is just as important as the physical one when you’re facing a plateau. It’s easy to feel discouraged and want to give up, but this is where consistency truly matters. Instead of focusing only on the number on the scale, celebrate non-scale victories: Do your clothes fit better? Do you have more energy? Are you sleeping more soundly? These are all signs of progress. It’s also crucial to maintain motivation by reminding yourself of your “why.” Keeping a journal or leaning on a support system can help you overcome the psychological barriers that often arise. Remember, a plateau is temporary, but the healthy habits you’re building are for life.
Keeping the Weight Off for Good
Losing weight is a huge accomplishment, but the real goal is to maintain that success for life. Keeping the weight off can feel like a different challenge altogether, requiring a shift from a short-term plan to a long-term lifestyle. It’s less about the intensity of a diet and more about the consistency of your daily habits. The key is to build a foundation that supports your new weight without feeling restrictive or overwhelming. This means creating systems that keep you on track, being flexible enough to adapt your approach, and finding a healthy balance you can genuinely enjoy. It’s an ongoing process, but with the right strategies, you can make your results last.
Create Systems for Accountability
Staying accountable is one of the most effective ways to maintain your progress. This doesn’t mean being hard on yourself; it means having a support system in place to keep you focused. This could be a friend you check in with, a fitness group, or a professional who can offer guidance. Studies show that more frequent contact with a practitioner improves long-term success. Working with a provider for weight loss management gives you a dedicated partner who can help you set realistic expectations, monitor your progress, and make adjustments when needed. Accountability provides the structure and encouragement to stick with your new habits, especially on days when motivation is low.
Reassess Your Goals and Adapt Your Strategy
The plan that helped you lose weight might not be the same one that helps you maintain it. As your body changes, so do its needs. Your metabolism might adjust, and your calorie requirements for maintenance will be different from what they were for weight loss. It’s important to be flexible and willing to adapt your strategy. This could mean adjusting your calorie intake, changing your workout routine, or focusing more on behavioral strategies. The most successful long-term plans combine a healthy diet with regular physical activity and behavior therapy. Reassessing your goals periodically ensures your approach continues to serve you well for the long haul.
Build a Truly Sustainable Lifestyle
The secret to keeping weight off for good is to create a lifestyle you actually want to live. If your maintenance plan feels like a constant struggle, it won’t last. The goal is to find a way of eating and moving that feels enjoyable and natural. This means filling your plate with healthy foods you genuinely like and finding physical activities that don’t feel like a chore. When your habits are rooted in enjoyment rather than deprivation, they become second nature. This approach not only helps with weight maintenance but also supports your overall wellness and anti-aging goals by promoting vitality from the inside out.
Prevent Weight Regain with Lasting Habits
Maintaining weight loss requires ongoing effort, but you can make it easier by building strong, lasting habits. Think of these habits as your default settings—the automatic choices you make without much thought. This could include prepping healthy meals for the week, scheduling your workouts like appointments, or practicing mindful eating to recognize hunger and fullness cues. Behavioral strategies are incredibly helpful here, as they help you address the underlying patterns that may have contributed to weight gain in the first place. By focusing on creating consistent, positive routines, you build a powerful defense against slipping back into old patterns and ensure your hard-earned results are here to stay.
When to Get Professional Support for Weight Loss
Trying to lose weight on your own can feel like a lonely and frustrating battle. You might follow all the popular advice, count every calorie, and spend hours at the gym, only to find the scale won’t budge. If this sounds familiar, it’s not a sign of failure—it’s a sign that you might need a different approach. Sometimes, willpower and discipline aren’t enough to overcome the complex biological factors at play.
Getting professional support isn’t about admitting defeat; it’s about equipping yourself with the right tools and expertise for success. A medical expert can help you look beyond the surface-level advice and uncover the root causes of your weight loss challenges. They can provide a structured, evidence-based path forward that’s designed specifically for your body, your health history, and your life. Instead of guessing what might work, you can move forward with a clear, effective strategy.
Rule Out Underlying Health Conditions
If you’re putting in the effort but not seeing results, there might be more going on than just diet and exercise. Several underlying health conditions can make weight loss incredibly difficult, including thyroid disorders, polycystic ovary syndrome (PCOS), and insulin resistance. These issues can disrupt your metabolism, increase your appetite, and cause your body to store fat, no matter how carefully you eat. A healthcare provider can run the right diagnostic tests to see if a medical condition is standing in your way. Getting a proper diagnosis is the first step toward receiving the right treatment and finally breaking through your weight loss plateau.
Work with a Provider for a Personalized Plan
There is no one-size-fits-all solution for weight loss. The generic diet plan that worked for a friend might not work for you because your body is unique. The most effective and sustainable approach is a personalized one. A professional can help you create a weight loss management plan that considers your specific needs, from your metabolic rate and health status to your daily schedule and food preferences. This tailored strategy goes beyond simple calorie counting to build healthy, lasting habits. Evidence-based guidelines confirm that this personalized approach, combining diet and physical activity, is the most effective way to achieve and maintain a healthy weight.
Understand How Hormones and Metabolism Play a Role
Hormones are powerful chemical messengers that regulate everything from your mood to your metabolism. When they’re out of balance, losing weight can feel nearly impossible. Hormones like cortisol (the stress hormone), insulin, and thyroid hormones directly impact how your body uses and stores energy. For men, low testosterone can lead to increased body fat and decreased muscle mass. For women, the hormonal shifts during perimenopause and menopause often cause stubborn weight gain. A provider who understands this complex interplay can help you explore options like bioidentical hormone replacement therapy (BHRT) to restore balance and support your weight loss efforts.
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Frequently Asked Questions
I’ve heard weight loss is just “calories in, calories out.” Is it really that simple? While creating a calorie deficit is the foundation of weight loss, it’s not the whole story. The quality of your calories matters immensely. A 500-calorie meal of lean protein, vegetables, and healthy fats will keep you full and support your metabolism very differently than a 500-calorie pastry. This approach also considers crucial factors like hormone balance, sleep quality, and stress levels, all of which influence how your body stores fat and uses energy.
What’s a realistic amount of weight to lose per week, and why is slow and steady better? A healthy and sustainable rate of weight loss is typically one to two pounds per week. While it can be tempting to aim for faster results, rapid weight loss often comes from water and muscle, not fat. Losing muscle can slow your metabolism, making it much harder to keep the weight off later. A gradual pace gives you time to build lasting habits around food and exercise, ensuring the changes you make become a permanent part of your lifestyle.
Do I have to choose between cardio and strength training for the best results? You get the best results when you combine them. Think of them as a team: cardio is excellent for burning calories and improving heart health, while strength training is essential for building and preserving muscle. Muscle is your body’s metabolic engine, burning more calories at rest than fat does. By doing both, you ensure you’re losing fat while keeping your metabolism strong, which is the key to long-term maintenance.
I eat well and exercise, but the scale isn’t moving. What should I do? First, don’t get discouraged—this is incredibly common and is known as a plateau. It often means your body has adapted to your current routine. It might be time to make a few adjustments, like increasing the intensity of your workouts, adding more protein to your meals, or taking a closer look at your portion sizes. It’s also a good time to celebrate non-scale victories, like having more energy or your clothes fitting better, to stay motivated.
How do I know if an underlying issue like a hormone imbalance is affecting my weight loss? If you’re consistently doing everything right but still struggling to see progress, it might be time to look deeper. Symptoms like persistent fatigue, stubborn belly fat, and intense cravings can sometimes point to hormonal issues, such as low testosterone in men or imbalances related to perimenopause in women. The most reliable way to know for sure is to consult with a healthcare provider who can run tests and help you understand the full picture of your health.