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.

When people serve food onto a plate, they tend to finish all the food on that plate. They could lower their calories with minimal effort by reducing the size of their plate or how much food they put on it.

Bottom Line Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless.

The table below lists some of the more common diets. There's overlap, but most plans can be grouped into a few major categories.

Protein is more satiating than fat and carbs. Research shows that people on higher-protein diets often experience greater weight loss.

Briefly, your RMR is the amount of energy/calories your body burns each day to stay alive. Interestingly, this number can change over time.

In Delay and Pray™, Beth is willing to get down under your cross of overeating with you and generously share the gifts she has reaped from the soil of her own life and education. She helps you move toward freedom as children of God.

You need to hack the pleasure principle so you do more of the painful things that make you fitter and less of the pleasurable things that make you fatter. We show you how to get fit fast in six unique hacks.

He lays out the key ingredients of the ideal weight-loss diet and explains how factors such as calorie density, the insulin index, and the impact of foods on our gut microbiome can help us add or drop pounds. Dr. Greger shows us how evidence-based eating is crucial to our success. (For all of How Not to Diet's thousands of scientific sources, see How Not to Diet Citations.)

Journal of the American Dietetic Association 2005: Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming more info a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet[randomized trial; moderate evidence] ↩

6 Diets higher in protein and lower in carbohydrates can help you lose weight with less hunger — improving your chances of long-term success.78 Maintaining lean body mass

These are important questions when deciding what dietary pattern to follow. A carnivore, omnivore, and vegan can co-exist in the same home with enough planning and determination. But blending opposing approaches means more work for the home cook.

Write down what you want to eat. Take a few moments to make a list of meals and snacks you'd enjoy eating. Plug those into the week ahead to create a meal plan.

The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.