In the 25-plus years that I've worked in medicine, I've seen many changes and advances in the science of weight loss. I've also worked with countless people and helped them reach their health and weight-loss goals. And in my experience, pretty much everyone can lose some weight by simply reducing or eliminating their intake of sugar, white flour, and processed foods; changing their portion sizes; adjusting the carbohydrate-to-protein-to-fat ratio of their meals, and increasing both their cardiovascular and resistance-training activities.
Invariably, however, there is always someone who loses weight initially and then plateaus. And though they do find that they feel healthier and more energized with their lifestyle changes, they are frustrated when they don't see the scale drop. So aside from my usual recommendations for specific nutrition and exercise plans, I also recommend the following for the individuals who find they are not meeting their goals: