Here are some tips for losing weight that doctors may recommend: Eat balanced meals Eat three balanced meals a day, and include fruit, vegetables, whole grains, and protein in each meal. Eat smaller portions Eat smaller portions of a variety of foods, and eat only when you're hungry. Cut back on junk food Avoid foods that are high in calories and low in nutrition, such as sodas, chips, candy, jams, jellies, sauces, and gravies. Exercise regularly Include regular exercise in your daily routine. Set realistic goals Set reasonable and manageable lifestyle goals, such as walking 30 minutes five times per week. Focus on non-scale victories Pay attention to other benefits of weight loss, such as better sleep, more energy, and improved fitness. Other things to consider include: what medications you take, other health conditions you have, your hormones, and genetics.