To lose weight, it’s important to make lifestyle changes with a focus on reducing calories from food and beverages, a healthy eating plan, and portion control. Follow a healthy diet, and if you are overweight, reduce your daily intake by 500-1000 calories for weight loss of 1-2 pound

The same amount of energy IN and energy OUT over time = weight stays the same

More energy IN than OUT over time = weight gain

More energy OUT than IN over time = weight loss

You may refer  https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/menus.htm for more information

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