The unpredictability of water retention is one reason why I only weigh myself once per week, on the same day, in the morning, naked. Weighing yourself multiple times per week, or worse, per day, will quickly kill your confidence and mess with your head.

It is wise to avoid having three big meals each day. You can easily take in too many calories, resulting in more difficult exipure. Rather, try to eat several smaller meals throughout the day. Try to keep your "mini-meals" at or around 200-300 calories each.

Eating carbohydrates is the most effective way. Second to that is eating protein (high-protein meals also raise your metabolic rate). Dietary fats aren't very effective at increasing leptin levels, and alcohol actually inhibits it.

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