Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.

Nutrition.gov
U.S. Department of Agriculture

Strategies for Success

Find resources to help you lose or gain weight safely and effectively.

  • Interested in Losing Weight?

    Get practical step-by-step assistance for long-term weight control.

    • USDA, National Agricultural Library, Nutrition.gov

  • Healthy Eating for a Healthy Weight

    A healthy lifestyle involves many choices. Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Read more.

    • HHS, Centers for Disease Control and Prevention

  • How to Avoid Portion Size Pitfalls to Help Manage Your Weight

    Receive practical tips for controlling portions.

    • HHS, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion

  • My Food Diary

    Use this food diary to reflect on your eating habits and identify where you can make healthier choices.

    • HHS, Centers for Disease Control and Prevention

  • Weight Control

    Tips about the safety and effectiveness of dietary supplements for weight control.

    • HHS, National Institutes of Health, National Center for Complementary and Integrative Health

  • Aim for a Healthy Weight

    Learn about energy balance and find strategies for achieving and maintaining a healthy weight.

    • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

  • A Week of DASH Diet Plans

    Follow these DASH meal plans to help lose weight while also enjoying delicious heart-healthy meals. Menus are based on eating 2,000 calories a day; remember to increase or decrease serving sizes for other calorie levels

    • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

  • Healthy Weight: Portion Distortion Quiz

    Learn how portion sizes today compare with the portion sizes 35 years ago. See what you know, and what you don't by taking this quiz, then check your answers on the back.

    • HHS, National Institutes of Health, National Heart, Lung, and Blood Institute

  • Just Enough for You: About Food Portions

    Get tips on choosing food portions that are right for you, both when eating out and at home.

    • HHS, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases

  • Choosing a Safe and Successful Weight-loss Program

    Discover where to start when choosing and evaluating a weight loss program.

    • HHS, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases

  • Weight Management

    Find weight management resources on a variety of topics.

    • HHS, National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases

  • MedlinePlus: Weight Control

    Find strategies and resources for maintaining a healthy weight. Also in Spanish.

    • HHS, National Institutes of Health, National Library of Medicine

  • Underweight

    Learn about the causes and concerns of being underweight, and discover tips for gaining weight in a healthy way.

    • HHS, Office on Women's Health

  • One Day at a Time: 31-Day Challenge for a Healthier Life

    Use this 31-day calendar to challenge yourself to one choice for a healthy weight each day.

    • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

  • How to Use a Hunger Scale for Healthier Habits

    Use this handout to measure your hunger level on a scale of 1 to 10.

    • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

  • Tracker to Identify Your Food Triggers

    Use this worksheet to track your hunger level, mood, and more to discover why you eat emotionally, or when you are not physically hungry. 

    • Department of Defense, Navy Medicine, Navy and Marine Corps Public Health Center

  • Help Your Partner Lose Weight

    Discover tips and healthy activities to support your partner with their weight goals.

    • Department of Defense, Uniformed Services University, Consortium for Health and Military Performance

  • Weight Management - If You Need to Gain Weight

    View resources to help with gaining weight in a healthy manner, including Healthy Ways to Add Calories and Healthy Ways to Add Protein.

    • U.S. Department of Veterans Affairs

  • Losing Weight: Scale Back On Stress

    Don't let stress get in the way of achieving your weight goal. Learn how to deal with stress during your weight loss journey.

    • Alabama Cooperative Extension System

  • Healthy Principles for Weight Gain

    Find nutrition tips to promote healthy weight gain for people who are underweight.

    • Michigan State University Extension

  • Portion Size

    Learn the recommended portion sizes for common foods and how to measure portions using household objects.

    • University of Minnesota Extension

  • Calorie deficit tips: understanding calories

    Explore the concept of calories—what they are, why are they crucial, and why do some individuals struggle to lose weight despite being  on a calorie deficit?

    • NutriAdmin