Skipping breakfast can disrupt the gut's circadian rhythm, leading to low blood sugar, cravings, and reduced metabolic flexibility. A fiber-rich breakfast with balanced protein nourishes gut bacteria, supports hormonal balance, and regulates appetite throughout the day.

Many artificial sweeteners can disrupt gut microbiota, insulin sensitivity, and increase cravings. Long-term use also raises the risk of metabolic syndrome and type 2 diabetes.

The types of food you consume affect your metabolism differently. Macronutrient composition (protein, carbohydrates, and fat) and the diversity of gut microbiota influence how your body processes calories. For instance, fiber-rich foods promote a healthy gut, aiding normal metabolism, while processed foods can hinder this process.

Fiber is essential for gut health, but excessive fiber, especially from supplements, can cause bloating or digestive discomfort. Gradually increase fiber intake, prioritizing nutrients from fruits, vegetables, and whole grains.

Overtraining can be counterproductive by increasing cortisol levels, disrupting sleep, and stressing the gut and hormones. This can slow down weight loss and reduce energy levels. Women should aim for sustainable weight loss through balanced exercise, proper recovery, quality sleep, and a nutritious diet.

Diet plays a crucial role in weight loss. If your dinner is healthy and portion-controlled, even a later meal is less likely to cause weight gain. However, mindless nighttime snacking often contributes to indigestion and sleep disturbances.

Uncooked cheese retains nutrients and should be chosen carefully, ensuring food safety. However, lightly cooked or baked cheese is also healthy and often easier to digest. Steaming, stir-frying, or baking are preferable to deep-frying.

Le Nguyen (According to Hindustan Times)