"Research shows that exercise is not the way to lose weight. A calorie deficit is required for weight loss, but studies show it is easier to create and maintain a calorie deficit through changing your diet rather than exercising," advises Younkin.

In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.

Stock your fridge and pantry. Shop in advance for the foods you need on your meal plan that way you're always prepared when mealtime comes.

Daily exercise allowed people to burn more calories throughout the day and, in turn, eat more without having an excess of calories.

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.

But losing weight in a healthy way is often not that simple. You don’t always lose the expected amount of weight despite the “right” calorie deficit.

A portion control plate has visual size indicators for essential food groups, allowing people to adjust their portions without the guesswork.

Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn't mean it's right for you. Ask these questions first:

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers.

Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

  There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form.

We understand how precious your time is. With personalized meal plans, we do the planning for weight loss without diets you. All you have to focus on is simple cooking and enjoying delicious food.

The Most Important Thing for Weight Maintenance "After you've lost five to 10 percent of your body weight, experts suggest maintaining that weight for six months before trying to lose again (that is, if you still have weight to lose). This is how you can permanently move your set point—the weight range your body likes to stay in—down over time," says Younkin.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.