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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, Food and Nutrition Information Center

  • Cutting Calories

    Here are some examples of ways to cut calories for your meals, snacks, and even beverages.

    • HHS, Centers for Disease Control and Prevention

  • 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

  • Steps for Improving Your Eating Habits

    Try the Reflect-Replace-Reinforce approach to change your eating habits for good.

    • HHS, Centers for Disease Control and Prevention

  • 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, Obesity Education Initiative

  • Sample Reduced-Calorie Menus

    Find reduced-calorie daily menus for American, ethnic, and vegetarian meals to help make it easier for you to eat right and lose weight.

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

  • Serving Sizes and Portions

    Read about the difference between servings and portions, and find out how much portion sizes have grown over the past 20 years.

    • 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