Energy balance

A combined workplace intervention consisting of a 1200 kcal/day energy deficit, strengthening exercises, and cognitive behavioral training significantly reduces body weight, BMI, body fat percentage, waist circumference, and blood pressure in overweight female healthcare workers over a 3-month period.

To lose weight effectively, create a sustainable calorie deficit (e.g., 1200 kcal/day below your maintenance needs) and combine it with regular physical activity. Incorporate strength training to preserve muscle mass and cognitive strategies to manage hunger and maintain motivation. Integrating these habits into your daily routine, such as during work breaks, can improve adherence and long-term success.