How to Lose Weight: Science-based Healthy Ways to Lose Weight That Actually Work, Reduce, Drop and Shed Body Fat Permanently

How to Lose Weight

Healthy dieting and weight management: weight loss methods that are scientifically proven to decrease body fat effectively and permanently.

How to reduce your weight? What diet is best for you? What about exercise?

Experts agree that there is no single best way to diet. However, to lose weight, it’s been proven that you need to take in fewer calories than you burn daily. When you consume more calories than you need, your body stores the additional energy as fat. Follow the simple steps outlined below to lose weight safely.

Your Caloric Needs

Healthy Dieting and Weight Management Based on Calories

You can determine your estimated caloric needs using the nifty tool here.

Sounds simple, huh?

Well, for most people, it's not that easy.

Weight gain happens overtime even without overeating.

With all the complexities of weight loss in mind, I'm sure you've heard the rudimentary theory about calories-in-calories-out before.

♥ It, the theory, is not a theory at all. It's 100% accurate and scientifically documented.

Maybe not what you wanted to read, but let me prove it to you once and for all.

We will then uncover what researchers have deemed are the most effective ways for you to lose weight now and keep it off.

One Pound

First, let’s define a calorie.

How to Lose One Pound of Weight

In layman’s terms, it’s essentially the basic measurement of the energy a food holds.

One pound of fat on your hips or anywhere else on your body is equivalent to 3500 stored calories.

Thus, for you to lose a pound, you need to put your body into a 3500-calorie deficit.

One Pound Per Week

How to Lose One Pound of Weight in a Week

The best way to lose that pound in one week.

♥ Implement manageable weight loss by taking in 250-500 calories below your maintenance level and burn an additional 250 calories daily with movement.

In other words, combining manageable nutrition changes (a diet that you can stick with) in combination with realistic weekly exercise is the best way to lose weight right now and in the long-haul, according to research.

Your Diet

Healthy Dieting and Weight Management With Diet

What is the best diet plan to lose weight?

As stated above, there is no single best diet to lose weight.

♥ Finding a good meal plan really depends and should be based on what works best for your lifestyle and preferences.

There's been countless studies on different diet types (for example, low carb vs. low-fat, vs Mediterranean) attempting to determine which is best.

And guess what, there is not one evident winner.


Because calories and behavioral changes are the true factors that lead to how to lose pounds for good. All the different diet plans work for one simple reason, a reduction in overall calories.

So, if they can all work for you, what’s the damage in trying something new like the high protein plan?

Theme diets teach you the wrong facts about why you are losing weight. Misleading, really, and very frustrating for all of us fitness pros and nutritionists that attempt to tell you otherwise.

Don't be brainwashed into thinking otherwise, no matter what your aunt that lost 100 pounds tells you or tries to sell you.

Science Breakdown

Healthy Dieting and Weight Management Breakdown

♥ Based on research findings, this is how to drop weight for good:

1. Find a diet plan that you can consistently stick with.

2. Burn more calories than you take in regardless of the foods eaten or diet type. You are losing weight for this reason only: less calories in (eating), more calories out (burning).

3. Combine the two suggestions above with regular exercise.

Exercise, the third suggestion, should not be overlooked no matter how busy you are or how well your diet plan is going.

Why Exercise?

Healthy Dieting and Weight Management With Exercise

Here's one study of many about why it made the list of the best ways to lose weight.

A study conducted by the Cancer Research Center determined that exercise coupled with diet was correlated with more weight loss in premenopausal women.

It may not be the easiest way to lose weight, but exercise will make your efforts a lot more successful than just diet or exercise alone.

Check out the numbers below.

♥ The exercise only group lost 2.4 % of their starting weight, averaging 4.4 pounds.

♥ The diet-only subjects shed 8.5 % of their starting weight, 15.8 pounds.

♥ The exercise plus diet peeps dropped 10.8 % of their starting weight, 19.8 pounds.

This study gives further support that the best bang for your butt is by mixing a diet plan and exercise regimen that you can manage and stick with.

You don’t need to go cardio mad. Start slowly and increase your exercise daily for realistic results.

A little bit of exercise can help the entire process of weight loss and even may facilitate new behaviors that can benefit you for years to come.

Help Me

Healthy Dieting and Weight Management With Support

Using the latest science and research, the team at offers plans developed by certified nutrition and fitness professionals. Join the calorie counter app free today.

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