Energy balance

A 12-month behavioral weight-loss intervention combining energy-restricted diets (20% or 35% fat) with nutrition education and exercise produces sustained weight loss and improved cardiometabolic markers, regardless of whether the diet is lower-fat or moderate-fat.

To lose weight sustainably, focus on creating a caloric deficit through a balanced, nutrient-dense diet and regular exercise, rather than obsessing over specific fat percentages. Whether you choose a lower-fat or moderate-fat diet, the key is adherence to behavioral changes, improved diet quality, and consistent physical activity. Aim for a 500-1000 calorie daily deficit initially, then transition to maintenance calories while keeping diet quality high.