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Sometimes food allergies, hormonal issues, and medications can cause weight gain. Your doctor can help you determine if this might be the case for you. This could help you learn to better manage your condition or at least better understand your body. You could also try keeping a food diary to get an idea of how different foods affect your body. Write down what you eat and how you feel. Whether you're trying to lose weight or just be as healthy as possible, eating well and getting an appropriate level of physical activity are important to your health. Ask your doctor to refer you to a registered dietitian. A dietitian can help you set realistic and safe goals for managing your obesity. Your dietitian might suggest different things depending on your weight, age, overall health, and any conditions that might be contributing to your obesity (such as a hormonal imbalance or a condition that limits your mobility). Sugars, even natural options, spike your blood sugar, which can make you get hungrier faster. You may even feel hungry when you are not. Additionally, sugars signal to your body to store fat. Skip foods that contain processed sugars, and limit how much fruit you eat.It's best to eat foods that don't contain sweeteners. Exercise can help you manage your weight, improve your mood, and keep your bones, joints and muscles healthy. Depending on your health and personal goals, you may need to exercise between 150 and 300 or more minutes per week. Talk to your doctor, dietitian, or physical therapist about what kind of exercise is healthy and appropriate for you. If you're not used to exercising, it can be tough to jump straight into working out or doing intense physical activity. Even making small changes to your daily routine can help, though. Try starting small (e.g., taking a 10-minute walk around your neighborhood every day) and working up to more intense exercise. Anything that boosts your heart rate can qualify as exercise, so choose fun activities that don't feel like exercise. For example, join friends to go ice skating, go on a hike, join a Live Action Role Playing (LARPing) group, dance, play an active video game, or play recreational sports. Just get moving! . It's easier to take good care of yourself if you're well-rested. Try to get at least 7-9 hours of sleep every night, or up to 10 hours if you're a teen. In order to get a good night's sleep: Avoid napping for more than 30 minutes during the day. Don't drink coffee or other caffeinated drinks within a few hours before you go to bed. Get into a regular bedtime routine. About half an hour before bed, unwind by taking a warm bath or shower, doing a little meditation, or reading a few chapters of a relaxing book. Put away your phone or other bright screens at least half an hour before going to bed. Make sure your room is comfortable (e.g., dark enough, quiet, and not too cold or too hot). . If your goals are too vague or ambitious, you'll probably become frustrated and overwhelmed trying to meet them. Try to set goals that are Specific, Measurable, Attainable, Relevant, and Time-bound. For example, instead of telling yourself, "I'm going to get fit," try something like, "I'm going to work my way up to jogging for 30 minutes a day, 3 days a week by the end of this month."

Summary:
Ask your doctor about health conditions that may affect your weight. Talk to a dietitian about a healthy eating and exercise routine. Eat less sugars, including fruit. Get enough physical activity. Practice good sleeping habits Set SMART health goals