Strategies for Success | Nutrition.gov

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

Interested in Losing Weight?

USDA, National Agricultural Library, Food and Nutrition Information Center

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

Cutting Calories

HHS, Centers for Disease Control and Prevention

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

Healthy Eating for a Healthy Weight

HHS, Centers for Disease Control and Prevention

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.

How to Avoid Portion Size Pitfalls to Help Manage Your Weight

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

Receive practical tips for controlling portions.

Steps for Improving Your Eating Habits

HHS, Centers for Disease Control and Prevention

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

My Food Diary

HHS, Centers for Disease Control and Prevention

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

Weight Control

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

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

Aim for a Healthy Weight

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

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

Sample Reduced-Calorie Menus

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

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

Serving Sizes and Portions

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

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

Just Enough for You: About Food Portions

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

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

Choosing a Safe and Successful Weight-loss Program

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

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

Weight Management

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

Find weight management resources on a variety of topics.

MedlinePlus: Weight Control

HHS, National Institutes of Health, National Library of Medicine

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

Underweight

HHS, Office on Women's Health

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

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

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

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

How to Use a Hunger Scale for Healthier Habits

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

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

Tracker to Identify Your Food Triggers

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

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

Help Your Partner Lose Weight

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

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

Weight Management - If You Need to Gain Weight

U.S. Department of Veterans Affairs

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

Losing Weight: Scale Back On Stress

Alabama Cooperative Extension System

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

Healthy Principles for Weight Gain

Michigan State University Extension

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

Portion Size

University of Minnesota Extension

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

Calorie deficit tips: understanding calories

NutriAdmin

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?