these health habits had me GAINING weight…

From my own journey, I learned that many so-called healthy habits can unintentionally backfire when done to excess or without balance. Overconsumption of caffeine, for example, can trigger stress hormones that contribute to water retention and inflammation, leaving you feeling puffy instead of lean. Pairing this with eating too few carbohydrates deprives your body of essential fuel, which actually slows metabolism and hampers recovery. I also found that relying heavily on protein bars and vegan protein substitutes while skipping more balanced meals resulted in nutritional gaps and chronic fatigue. The body needs a good mix of macronutrients and micronutrients, including healthy fats and ample fruits and vegetables, to function optimally. Exercise-wise, doing multiple high-intensity interval training (HIIT) sessions daily without adequate rest created a state of constant stress. This prevented my muscles from repairing and growing lean tissue, and increased inflammation. Rest days are not a sign of weakness—they’re crucial for sustainable fat loss and overall health. The mental toll was just as important. Feeling guilty about food choices and obsessing over every meal contributed to stress and disordered eating patterns. What helped me was shifting my mindset towards caring for my body with kindness and patience, rather than trying to "fix" it through extremes. If you resonate with the feeling of doing "everything right" yet still struggling with inflammation, puffiness, or weight gain, know that you’re not alone. Balancing nutrition, reducing caffeine intake, incorporating rest days, and adopting a compassionate approach to your habits can transform how you look and feel. In essence, learning to do LESS but do it better—not more—is what helped me regain energy, look leaner, and finally break free from the cycle of frustration. Remember, sustainable health is a journey of balance, not perfection.