The conclusion is:<p>&quot;10) So what actually works for weight loss?<p>At the individual level, some very good research on what works for weight loss comes from the National Weight Control Registry, a study that has parsed the traits, habits, and behaviors of adults who have lost at least 30 pounds and kept it off for a minimum of one year. They currently have more than 10,000 members enrolled in the study, and these folks respond to annual questionnaires about how they&#x27;ve managed to keep their weight down.<p>The researchers behind the study found that people who have had success losing weight share a few things in common: They weigh themselves at least once a week. They restrict their calorie intake, stay away from high-fat foods, and watch their portion sizes. They also exercise regularly.<p>But note: These folks use physical activity in addition to calorie counting and other behavioral changes. Every reliable expert I&#x27;ve ever spoken to on weight loss says the most important thing a person can do is to limit calories in a way they like and can sustain, and focus on eating more healthfully.<p>In general, diet with exercise can work better than calorie cutting alone, but with only marginal additional weight-loss benefits. &quot;<p>It doesn&#x27;t upend it, it basically just says &quot;Don&#x27;t count calorie expenditures as part of your caloric deficit&quot;, which has been standard advice for every resource I&#x27;ve used for quite some time.