What’s the best way to lose weight—and keep it off? In this episode, we explore science-backed weight loss strategiessupported by 17 credible sources. Learn how intermittent fasting, plant-based diets, and calorie cycling impact metabolism and fat loss. We’ll discuss how exercise and physical activity guidelines support sustainable results, and dive into the role of behavioral changes, stress management, and habit formation in long-term weight control.

We also cover the importance of meal planning, goal setting, and how the speed of weight loss influences body composition and metabolic health. Plus, get a sneak peek at emerging research on gut health, microbiome-based therapies, and how they may support weight loss as a supplementary approach.

Whether you’re just starting your journey or looking to optimize your progress, this episode delivers real strategies rooted in research—not fads.

Sources:

• www.pbrc.edu
• https://www.ardmoreinstituteofhealth.org/full-plate-living
• https://www.fullplateliving.org/blog/healthy-25-picks
• https://odphp.health.gov/PAGuidelines/
• https://www.cdc.gov/physicalactivity/community-strategies/index.htm
• https://www.cdc.gov/arthritis/basics/physical-activity-overview.html
• https://www.cdc.gov/healthyschools/physicalactivity/index.htm
• https://millionhearts.hhs.gov/tools-protocols/tools/physical-activity.html
• https://www.cdc.gov/ncbddd/disabilityandhealth/pa.html
• https://www.cdc.gov/niosh/TWH/
• https://www.epa.gov/smartgrowth/smart-location-mapping#walkability
• https://www.nhlbi.nih.gov/health/educational/wecan/
• https://www.hhs.gov/ash/oah/tag/index.html
• https://methods.cochrane.org/
• https://www.r-project.org/
• https://www.who.int/news-room/fact-sheets/detail/obesity-
• https://www.worldobesity.org/about/about-obesity/prevalence-