### Instruction: What is the best way to lose weight?
### Response: The best way to lose weight is to be in a calorie deficit. This means that you are consuming less calories than you expend. An easy way to confirm this deficit is to track your calorie intake with a calorie tracking application like MyFitnessPal. This helps you better understand the macronutrient composition (protein, carbohydrates, fat) of your food, and which foods are more calorically dense than others. One gram of protein has 4 calories per gram, one gram of carbohydrate has 4 calories per gram, and one gram of fat has 9 calories per gram. Each food that you consume is either one or a combination of these three macronutrients. It is possible to expend calories to create a larger deficit through exercise. There are many types of exercise, but most types can be categorized as either cardiovascular training or weight training. Both types of exercise are important, as cardiovascular exercises, such as walking, running, and biking, train your heart and burn calories during exercise. Weight-based training involves challenging your muscles with loads in order to make them stronger to handle larger loads and more volume. Weight-based training does not burn as many calories during exercise, however this type of training taxes your muscles so that they need to repair and thus burns more calories throughout the day after your training session. Weight-based training is important for strong muscles, bones, and tendons. The best way to lose weight involves a combination of a calorie-controlled diet, cardiovascular exercise, and weight-based training exercise sustained over a duration of time until you meet your weight goal. Once you meet your goal, it is then important to sustain these good habits and not revert back to the habits and behaviors you were previously engaged in that contributed to your weight gain.