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.

Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults[randomized trial; moderate evidence]

Many studies on intermittent fasting and weight loss investigated restricting calories to very low levels for a limited time, such as one or more days per week (e.g. 500 calories per day). Actual fasting means restricting calories to nearly zero for a time, which may or may not be more effective.

Sports Medicine 2021: The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis [systematic review of randomized trials; strong evidence] ↩

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.

Activity. Your plan should include physical activity. Exercise plus fewer calories can help give your weight loss a boost.

As a general rule of thumb, it’s recommended to aim for at least lose weight permanently 7 hours of high quality sleep each night.

The purpose of the Mayo Clinic Diet is to help you lose excess weight and find a healthy way of eating that you can sustain for a lifetime.

Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program. Weight-loss differences between diets are generally small.

For lunch, you can dine on grilled chicken with a side of roasted potatoes or a leafy green salad. Then, finish your day with a lentil-vegetable chili, served with a crusty slice of whole grain bread.

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

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Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately nove cups of water per day for women and 13 cups of water per day for men.