You may be aware of the role that nutrition, level of physical activity, amount of sleep and stress play in body weight. However, these are just some of the pieces of the puzzle.

1. Blood Sugar Balance: Insulin is a hormone that regulates glucose (sugar) in the blood. In doing so, it helps maintain the balance of sugar levels in the blood. Insulin responds to the foods we eat, and when refined carbohydrates and concentrated sugars are consumed in isolation, blood sugar rises rapidly. This causes an increase in insulin activity, often leading to low blood sugar levels. Over time, extreme variations in blood sugar levels can lead to insulin resistance and weight gain.
   Put it into Practice: Eating low-glycaemic carbohydrates combined with protein, fat and fibre can help balance blood sugar, control weight, and also help you feel good throughout the day.
   
   
2. Genetics: Nutrition and exercise affect body weight, but genetics is also important. Our genes influence eating behaviours, the feeling of fullness after meals and the body’s response to toxins. Since 2006, more than 50 genes linked to obesity have been found in different studies. For example, sirtuin genes are proteins that control gene expression and are thought to be related to body weight and the ageing process.
   Put it into Practice: Research shows that intermittent fasting and consumption of polyphenol-rich foods (such as certain fruits and vegetables) can increase sirtuin production.
   
   
3. Gut microbiota: The gut microbiota is a collection of bacteria that have protective, structural and metabolic functions. Obesity is associated with certain types of bacteria, such as Firmicutes, but others, such as Akkermansia muciniphila, are often found in lean people.
   Put it into Practice: Foods that can raise Akkermansia levels include blueberries, black tea, fish oil and flaxseed. Eating probiotic-rich foods such as yoghurt, which contains live and active cultures, and having a varied, plant-rich diet can also improve beneficial microbial balance.
   
   
4. Hormonal Balance: Hormones regulate many of the body’s processes, so keeping them balanced is essential for weight loss. Ghrelin, a hormone that can increase hunger, slow metabolism and limit the body’s ability to burn excess fat, can be kept low by getting a good night’s sleep and reducing stress levels. Cortisol, the stress hormone, is associated with weight gain, as it can increase appetite and cravings to excessive levels.
   Put it into Practice: deep breathing and other mindfulness practices can help keep cortisol levels under control.
   
   
5. Inflammation: Inflammation occurs when the body activates the immune system. It can be caused by food sensitivities or a diet low in nutrient-rich foods and has been linked to weight gain and insulin resistance. Inflammation levels also decrease with weight loss, as adipose tissue releases inflammatory mediators, which decreases levels of C-reactive protein, a marker of inflammation in the body.
   Put it into practice: try eating a variety of colourful vegetables, avoid environmental toxins and pay attention to food sensitivities to reduce inflammation.