"Research shows that exercise is not the way to lose weight. A calorie deficit is required for weight loss, but studies show it is easier to create and maintain a calorie deficit through changing your diet rather than exercising," advises Younkin.

Other non-genetic conditions, such as Cushing syndrome, polycystic ovary syndrome, and underactive thyroid may also contribute to weight gain.2 If this is the case, speak to your healthcare provider about what you can do to help with weight management.

Bottom Line Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless.

Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Your whole lifestyle plays a part in getting to and maintaining a healthy weight. Diet and exercise go hand in hand; you can't only depend on one without the other. But they might be more valuable at different times in your weight loss journey.

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Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

You can lose weight without exercise, but it's harder to do. Regular physical activity helps weight loss without diets burn off extra calories.

This can help ensure that you're getting the nutrients your body needs to function at its best, while also supporting healthy weight loss and reducing the risk of chronic diseases such as: [10]

"Don't get caught up in daily and weekly fluctuations on the scale. Even if you only lose one pound per month, that's 12 pounds down at the end of the year!" Losing weight and keeping it off is a long-term journey, but a little know—how and support can help set you up for success.

Our team thoroughly researches and evaluates the recommendations we make on our sitio. To establish that the product manufacturers addressed safety and efficacy standards, we:

If you don't have 45 minutes for a long workout, do 20 minutes or even a 10-minute walk and try to build in more active time later. If you feel stuck or at a plateau, try mixing up what you're doing or try something new.

Balance. Your plan should include the right amount of nutrients and calories. Eating large amounts of some foods, severely cutting calories or removing entire food groups can cause nutritional problems. Safe and healthy diets don't need large amounts of vitamins or supplements.