The most effective way to lose weight is to make lasting lifestyle changes that include eating a balanced diet and increasing physical activity. Key strategies include:

• Being mentally and emotionally ready to make healthy changes.
• Eating more plant-based foods like fruits, vegetables, and whole grains, which are low in calories and high in fiber to help you feel full.
• Limiting intake of added sugars and unhealthy fats, while focusing on fresh, unprocessed foods.
• Incorporating regular physical activity such as 30 minutes of aerobic exercise most days of the week and strength training twice a week to burn calories and build muscle.
• Being mindful while eating to recognize fullness cues and avoid overeating.
• Making sustainable changes to make healthy habits a permanent part of life.
• Managing stress and having a supportive environment, as stress can impact eating habits and weight.

Additional easy habits to consider are staying hydrated, having a balanced breakfast with protein, reducing alcohol consumption, using smaller plates to control portion size, and keeping a food diary to monitor intake. These combined changes help create a calorie deficit, leading to weight loss over time while improving overall health and well-being.