It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off Em excesso weight, you should make these healthy changes a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

How many calories you burn depends on how often, how long and how hard you exercise. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking.

If you're having trouble figuring out where you should start or have reached a plateau, talking to your health care provider or Registered Dietitian can help. Don't hesitate to reach out for support and guidance.

When it comes to weight loss, there's plenty of advice. Magazines, books and websites promise that you can lose all the weight you want for good. To do this, they suggest that you use diets that get rid of fat or carbs. Or use superfoods or special supplements.

Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.

One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. You can eat many kinds of plant-based foods to help you reach your goals.

Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement lose weight permanently is an effective way to boost protein intake.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.

Eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on a doctor’s recommendation.

The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top — and move more.

Prep meals the night before whenever possible. Making food the night before can save time in the morning when you're rushing to get out the door.

Younkin has specific tips for those trying to eat in a way that aligns with their weight loss goals: "Aim to eat every 3 to 4 hours to keep blood sugar balanced, plan healthy snacks and don't feel guilty when you eat something you feel like you shouldn't."

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.

A new real-world study found that people taking Mounjaro lost more weight faster compared to people who took Ozempic.