Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help you lose 20 pounds or reach your healthy goal weight.

How many calories you burn depends on how often, how long and how hard you exercise. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking.

Fortunately, science shows that some ways of eating can do both — without the need for superhuman willpower, which is often a limited resource.

Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories (56).

Many diets or sets of foods may be able to help you lose weight and improve your health. But if you don’t enjoy eating those foods, what are the chances you’ll stick with it? 

Your provider can guide you on a program that's right for you. And you can discuss how to exercise safely. This is important if you have physical or medical challenges or pain with daily tasks.

This innovative method that is based on Thomistic thought work not only aids in physical health but also deepens the practitioner’s relationship with Jesus Christ, emphasizing the power of sanctifying grace and the importance of aligning one’s eating habits with spiritual beliefs.

“Delay and Pray” by Beth Bubik offers a unique approach to weight loss by combining spiritual fasting with practical diet advice, rooted deeply in Christian faith. Bubik shares her transformative journey, introducing the Delay and Pray™ method, which involves delaying sugar, flour, and alcohol during the week while dedicating these fasting periods to prayer, reparation, and spiritual reflection.

It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues (105).

11 While many ways of losing weight can help with these metabolic health markers, scientific evidence suggests that low-carb diets are likely the most effective and may improve metabolic health even in the absence get fit faster of weight loss.12 Make sure to track your metabolic numbers, together with your healthcare provider, to ensure your weight loss is progressing in a healthy manner.

If you cut your cardio session short, tack those minutes onto your next session—and add five more. If you plod through a lackadaisical leg workout, maybe distracted by texts, next time, plot out a high-intensity barrage of giants sets (and pelo phone) and crawl out of the gym.

Not all weight loss is created equal You want to focus on healthy weight loss. Here’s our definition

Lastly, accountability can help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don't have to do it all on your own.

For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber.