Create a Sustainable Calorie Deficit
Weight loss occurs when you consume fewer calories than you expend. Use a food diary or tracking app to monitor intake. Focus on nutrient-dense foods such as vegetables, lean proteins, and whole grains. Avoid extreme restriction, which can slow metabolism and increase cravings.
Increase Daily Physical Activity
Combine aerobic exercise with strength training to burn calories and preserve muscle. Brisk walking, cycling, and resistance exercises are effective for most adults. Aim for at least 150 minutes of moderate activity per week. Consult a doctor before starting a new program if you have health conditions.
Build Habits That Support Long-Term Results
Consistent sleep, hydration, and stress management help regulate hunger hormones. Set specific goals, track progress, and adjust your plan when needed. For evidence-based guidance on behavior change and weight management, visit https://www.cdc.gov/healthyweight/losing_weight/index.html.
