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To lose weight, you need to ingest fewer calories than you burn. You should also focus on weight management in general, and make sure to replace any lost weight quickly. Additionally, it is important to make changes to your diet gradually, rather than going cold turkey, as this is more likely to be successful.

This should not be considered medical advice. Follow Dr. Huberman's instructions and consult your physician before changing your protocols.

References

How To Build Endurance In Your Brain & Body @ 01:41:11

Once your body weight drops by one to 4%, so you can just figure it, well, if you lose five pounds per hour, you exercise for two hours. Let's say you're about 200 pounds, that's about 10%, okay? Well, you want to replace that before, very quickly, or you want to replace that all along before you start experiencing this massive 20 or 30% reduction in work capacity of muscles and the brain.

How to Lose Fat with Science-Based Tools @ 00:09:09

and weight management in general. There's simply no way around the fact that if you ingest far more calories than you burn, you're likely to gain weight. And a good portion of that weight is likely to be adipose tissue, fat. It's also true that if you ingest fewer calories than you burn, that you will lose weight and that a significant portion of that will come from body fat.

How to Lose Fat with Science-Based Tools @ 00:22:10

So somewhere between the hard and fast rule that governs fat loss and weight loss, which is if you ingest more calories than you burn, you'll either maintain or gain weight, typically you'll gain weight, although not always. If you ingest about as many calories as you burn, you maintain weight, typically.

How to Lose Fat with Science-Based Tools @ 00:22:29

And if you ingest fewer calories than you burn, typically you'll lose weight. That's the kind of rule of fat loss. And yet we also have these belief effects which show, and this has been replicated again and again, that how we think about a process, whether or not we think it's beneficial can change our physiology in ways that can be beneficial to us.

Dr. David Sinclair: The Biology of Slowing & Reversing Aging @ 00:56:15

And you're gonna have to fight it. But once you get through it, you'll be better. But you do it in stages. Do breakfast first, then do small lunch, and then eventually cut lunch out. Don't go cold turkey, because everyone knows, it's a fact that if you try to do a strict diet right out of the gates, you'll almost always fail.