Physical activity is critical to weight management.11 The more you move, the more calories your body burns. This helps create a “calorie deficit,” which means that you may be eating less calories than your body is burning. [12]

JAMA 2012: Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial

A healthy weight loss diet shouldn’t just make the numbers on the scale go down; it should also help you get healthy “numbers” in other respects — and generally make you feel good. 

Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.

Faster weight loss can be safe if it's done right. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy-eating plan.

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.

People who identify as women are particularly affected by fad diets and the culture surrounding them, and they often experience negative self-images as a result. [4]

Exercise has many other benefits. It can lift your mood, lower blood pressure and help you sleep better. Exercise helps you keep off the weight that you lose too. Studies show that people who maintain their weight loss over the long term get regular physical activity.

Strangers (even just a screenname) can encourage you to embrace today’s pain for tomorrow’s pleasure, and seeing them crank up the pace or squeeze out extra reps will motivate you to do the same.

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.

Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. You're not likely to keep off the weight you lose if you go off the diet and back to old habits.

A diet that is high in sugar and fat can alter the balance of bacteria in the gut, reducing the number of good bacteria.

You'll likely have some setbacks on your weight-loss journey. But don't give up after a setback. Simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle. The results will be well worth it.

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