Food and diet
There are many ways that food and diet can contribute to weight loss. For example, eating foods that are high in protein and fibre can help fill you up and keep you feeling satisfied after meals, helping to prevent overeating. Eating smaller meals more frequently throughout the day can also help to control hunger and cravings, making it easier to stick to a healthy eating plan.[2]
If your main goal is to know how many calories are needed in a day to lose weight, a good rule of thumb is 500 calories less than your usual caloric consumption, which is known as a calorie deficit.[2]
Exercise
When you exercise, your body burns calories. The more intense the exercise, the more calories you burn. This can help you lose weight by aiding in creating a calorie deficit, as you are burning more calories than you are consuming. Exercise can also help boost your metabolism, which can further help with weight loss.[2] Speak to a doctor before exercising, especially if you have existing health conditions.
Evidence-based treatments
There are a number of ways in which evidence-based treatments can help people lose weight. One of the most important is helping them change their habits. This may involve teaching them about healthy eating patterns and proper exercise routines, helping them identify and avoid trigger foods, and providing guidance on portion sizes. Talk to your doctor about evidence-based treatments that may be suitable for you.