Adherence

Modifying the structure, composition, and portion size of food (e.g., using meal replacements or prepared meals) is more effective for long-term weight control than comprehensive lifestyle change programs that rely on self-regulation and calorie counting.

Stop relying solely on willpower and calorie counting. Instead, structure your food environment by using meal replacements, prepared meals, or strict meal plans that dictate what and how much you eat. This removes the need for constant decision-making and portion estimation, which are difficult to maintain long-term.