Consume less energy than you burn. The No. 1 most important factor for any weight-loss program, regardless of diet type, is creating an energy deficit, aka calorie deficit. The amount of energy consumed must be less than the amount of energy burned to lose weight. There are online calculators you can use to calculate your total daily energy expenditure (TDEE), such as TDEE Calculator .
Track your factors. Regular self-monitoring is strongly associated with improved weight-loss outcomes. This includes regularly tracking food and caloric intake, physical activity, and body weight.
Move more, sit less. Physical activity is an important component of weight loss and weight maintenance. According to the Department of Health and Human Services, adults should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week.
Take fiber to the next level. A high fiber intake has many benefits, including lowering blood pressure and cholesterol levels, but did you know it also enhances weight loss and helps you feel fuller faster?
Take breaks from eating. Time-restricted feeding, one form of intermittent fasting, consists of consuming your total daily calories within an 8- to 10-hour window or less. There have been a few small studies showing that restricting the eating window results in a reduction in daily caloric intake and can lead to modest weight loss and significant reduction in body fat percentage.
Eat at home. Eating out at restaurants does not bode well for our waistlines, as calorically dense foods and oversized portions easily lead to weight gain and make efforts for weight loss and weight maintenance more difficult.
Frontload your calories. Lastly, there is an important old saying that goes, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Try eating a higher portion of your total daily calories earlier in the day and a significantly smaller portion of your daily calories for dinner. This has been associated with improved weight loss and decreased fat mass.