Everyone’s body is unique, so the diet that works for your friend, your coworker, your mother, or your sister might not work for you. When looking at how best to lose weight, consider your health and family history, your metabolism, your activity level, your age, your gender, and your likes and dislikes. When you’re dieting, it’s important to allow yourself some foods that you enjoy, Jo says, or else you’ll feel deprived and be less likely to stick with an overall healthy eating plan. For weight loss success, tailor your diet to your body and accept that one diet won’t work for everyone.

Cardio Is Essential (and Strength Training Helps Too)
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According to the current Physical Activity Guidelines for Americans, adults should get 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity (or a combination of both), preferably spread throughout the week, plus two or more days of muscle-strengthening activities. And every bit counts — the recommendation is to move more throughout the day, even if it’s just a walk around the block.

These guidelines should help most people lose weight, says Jo, but obese people or people with a lot of weight to lose need to be even more active, working up to at least 30 minutes per day over time. Plus, don’t skip the strength training, which supports muscle, bone, and joint health and function, adds Jo. Increased muscle mass also gives your metabolism a slight boost — and makes you look more toned.

He Can Eat More Than She Can
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It doesn’t seem fair, but men can eat more than women and still lose weight. That’s because men tend to naturally burn more calories than women, thanks to their larger size, muscle mass, and elevated levels of the hormone testosterone, which promotes muscle growth, Jo explains. Plus, the male body is genetically designed for more muscle and less fat than the female body because men do not have to store the energy required to bear children, she adds. Once you come to terms with this fact and start eating less than your male partner or friends, the scale will thank you.

It’s Not a Diet, It’s a Lifestyle Change
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If you want to lose weight and keep it off, you have to change your behavior not just until you reach your goal weight, but for the months and years to follow. That’s because as soon as you stop your “diet,” you’re likely to gain back the pounds you worked so hard to shed. To be successful at weight loss, you need to make sustainable lifestyle changes, like making healthy food choices at almost every meal and getting plenty of exercise every week