Losing weight is often seen as a complicated process, filled with endless diet rules, strict exercise plans, and conflicting advice. But at its core, weight loss is a science-backed journey of balancing energy intake and energy expenditure while making sustainable lifestyle changes. Instead of chasing fads or extreme solutions, adopting proven methods supported by research can make the process simple, achievable, and long-lasting. Article continues below advertisement

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At the heart of weight loss is a simple principle: calories in versus calories out. When you consume fewer calories than your body burns, you create a calorie deficit, leading to fat loss over time. However, not all calories are equal, and not all b

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