Business Insider has interviewed dozens of people who've lost weight.We rounded up some of their top, practical tips to make fat loss simpler.High-protein diets and calorie deficits are key strategies for successful weight loss.Weight loss is, on the face of it, simple. If you are in a calorie deficit consuming less energy than you're burning you will lose weight.The reality is much more complicated. Genetics play a role, as do underlying health conditions. For many, new habits only get them so far if they don't change their mindset.Business Insider has interviewed dozens of people who've lost significant amounts of weight, and gathered their best advice.Join a sports team Alaias Bertrand When Alaias Bertrand, a marketer and content creator in Florida, joined a sprint team, the rigorous training schedule helped her lose 75 pounds without really trying.That said, while exercise does contribute to overall calorie burn, it makes up less of our overall daily energy expenditure than most people think.Eat from a smaller plateBertrand told BI that a smaller plate helped her cut portion sizes and reach a calorie deficit."That was something that was very doable for me. It was very actionable because all I have to do is grab a smaller plate," she said.Eating smaller portions also helped Stephen McKenna, a former school principal, lose 145 pounds.Walk for 10 minutes Leah Mancuso lost 200 pounds. Quianna Marie/Tara Dunn McKenna started by aiming to walk for 10 minutes a day, adding five minutes each week to help him lose weight. He now makes sure to get 7,000 steps a day.Leah Mancuso took a similar approach: Mancuso, a photographer, told BI she started by walking on the spot at home or in her backyard for 10 minutes at a time.It kick-started changes that would see her lose 200 pounds: Mancuso now walks around 8,000 steps a day.Eat one nutritious food a dayIf the idea of overhauling your whole diet is overwhelming, start small. Mancuso started by trying to eat one nutritious food, such as eggs, each day.Get more proteinEating more protein is helpful for shedding fat because it keeps you feeling full, takes more energy to digest than carbs or fat, and helps your muscles recover after workouts.Many of the people BI interviewed, such as Alec Kneberg and Andrea Pence, cited high-protein diets as key to their weight loss success.Kneberg, a bank worker, lost fat while building muscle, and Pence, a mom of two, lost 140 pounds over two years.Hit a calorie deficit but don't over-restrictA calorie deficit is the only way to lose weight without surgery, and counting calories can be a helpful tool (albeit not one that's right for everyone).Maria Kirkeland, who lost 159 pounds, found that calorie counting actually helped her make sure she was eating enough while still losing weight, which helped her stick with it. Maria Kirkeland at the start of her weight loss journey, and in the summer of 2024. Marie Kirkeland "Before, when I'd tried to lose weight, I'd done more guesswork, and I think that led me to undereat, which would then lead me to break because I got so hungry," said Kirkeland, a teacher.Find lower-calorie swapsLower-calorie versions of his favorite foods helped Kneberg stick to his calorie deficit, he said. Bethany Dobson creates lower-calorie, high protein meals. Georgie Glass Bethany Dobson, a fat loss coach and personal trainer who lost 44 pounds, had a similar experience. Coming up with lower-calorie versions of her favorite meals helped her stay on track.Eat high-volume foodsHigh-volume foods are those that take up a lot of space on your plate (and in your stomach) for relatively few calories, helping you stay full while in a calorie deficit. Focusing on high-volume foods helped Benji Xavier lose 100 pounds.Meal prepXavier, a content creator, also meal-prepped to help him stay on track with his nutrition and reduce the chances of him opting for fast food.Taking time on Sundays to make meals for the week ahead meant he could eat healthily even when he was too busy to cook. Benji Xavier lost 100 lbs when he ditched fast food and restrictive diets. Benji Xavier Swapping takeout for a healthy, portion-controlled meal delivery service, combined with walking, also helped Megan Tjelle, a nurse, lose 55 pounds.Strength trainStrength training has many longevity benefits and also helps you maintain muscle mass while losing fat. Many people BI interviewed, including Kirkeland and Tjelle, did strength training, even if they started off just walking. Megan Tjelle before (left) and after her 105-pounds weight loss. Megan Tjelle Visualize a healthy lifestyleFor Mae Suzuki, a YouTuber, working on her mindset was the key to breaking free from a binge-restrict cycle.When she started visualizing her dream self and following the habits she imagined she would have, she lost 40 pounds over six months.

Misty Miller, 65, regretted retiring early because she thought she was well off.Miller found retirement isolating and financially challenging, so she returned to work.This story is part of an ongoing series on older Americans' regrets.Misty Miller submitted her retirement paperwork seven years ago with over $500,000 saved. A week later, she asked for her job back.Miller, 65, was a legal secretary in the private sector before working her way up to become a staff services manager for the California Housing Finance Agency. She paid off her mortgage and put as much money as possible into her 401(k). When she was in her late 50s, she determined she could retire early and live off her over $3,000 monthly pension checks.However, she said retirement was "the biggest mistake" of her life. She said she overspent, and work gave her social connections and a purpose that she missed. She returned to work shortly after."I'm just terrified that within two or three years into retirement, I'll be broke again, that my money won't last, and I'm going to live until 100 years old," Miller said. "I lived through spiraling inflation in the 1970s. I'm just terrified of inflation."We want to hear from you. Are you an older American with any life regrets you'd be comfortable sharing with a reporter? Please fill out this .Miller is one of more than 3,800 older Americans between the ages of 48 and 96 who have shared their biggest life regrets with Business Insider since September. Common regrets include not saving enough for retirement, taking Social Security too early, not prioritizing education, or not preparing financially for an unexpected medical diagnosis.Living frugally and working hardMiller was born to upper-middle-class parents, and her father ran a law practice, she said. Her parents wanted her to major in business in college and become a CPA, though she wanted to become a writer. She pursued an English degreeand, after college,livedpaycheck to paycheckfor a few years while working miscellaneous part-time jobs. She took out about $4,100 in student loans, which she paid off by the time she was 28. Misty Miller retired at 58 but ended up regretting it. Misty Miller She worked as a legal secretary for 11 years and was a claims-litigation paralegal for an insurance company, working as many as 60 hours a week. She wanted the more regular hours and benefits that can come with a public-sector job. She was hired by the California Housing Finance Agency, where she was promoted three times.While working, Miller set aside much of her paycheck for retirement. After years of frugal living, she had enough money to buy a house in Sacramento for $93,500 in 1990; 28 years later, she sold it for about $350,000. She also began investing seriously in the stock market in the 1990s something she wishes she'd started doing earlier.By 2017, she had well over $500,000 in her retirement accounts. "This is when I thought, I am rich. I could retire," Miller said. "I also thought that I could collect a check every month from my 401(k) and be fine."During her career, she said she was so focused on money that she missed out on family time. She said she rarely visited family or called important people in her life. She said her nieces and nephews grew up not knowing her, and she regrets not spending some of her paychecks on trips to see relatives, especially since she doesn't have children.'House rich and cash poor'Miller retired at 58, thinking she'd be set financially and emotionally. Before retiring, she drove a 26-year-old car, colored her own hair, and brought lunch to work every day. Miller said her finances would have been fine if she continued this frugal lifestyle into retirement. Her husband also held a high-paying job, though they kept their finances separate.But two months after she retired in 2017, she said she started to overspend, especially on real estate. She withdrew much of her 401(k) that year to afford a $110,000 down payment on a $515,000 beach house in Sonoma County, plus $57,000 for a central heating system. She said she paid about $90,000 in taxes on that withdrawal.She sold the Sacramento home, but Miller said she disliked the beach house because of the cold weather and wanted to move back. In 2019, she purchased a 2,000-square-foot, four-bedroom house about twice the size of her first Sacramento home for $488,000 in a Sacramento suburb and sold the beach house in 2020 for $720,000. However, she said the property tax on her current home is five times as high as the first one."I'm house rich and cash poor, and so I had to go back to work for the state," Miller said, adding she didn't speak to a financial advisor about a long-term plan. "The master plan just didn't work out for me."Returning to the officeMiller got a job at a local newspaper by the beach house that paid $19 an hour. She looked for other employment opportunities but suspected many employers wanted to hire younger talent."It's challenging to get a job when you're in your 60s," Miller said. "I tried my best to look as young as possible."In 2019, she got a job at the California Department of Consumer Affairs and then switched to the Secretary of State's office. She now works as a staff services manager at the California Department of Financial Protection and Innovation.Miller now has about $450,000 saved. Now that she's working again, she plans to invest in her Roth 401(k) and put all her money into an S&P index fund, which she won't cash out early. She also hopes to rekindle her relationships with family and prioritize her friends."I'm back to saving money again, and I plan to never retire," Miller said, adding she wants to keep her private health insurance instead of going on Medicare. "It was a huge mistake to just think that I was rich and spend all that money just like that."

Angra + Hotel Apartments / SCCS arquitectosSave this picture! Jorge Figanier CastroHotels, ExtensionAngra do Herosmo, PortugalArchitects: SCCS arquitectosAreaArea of this architecture projectArea:611 mYearCompletion year of this architecture project Year: 2024 PhotographsPhotographs:Jorge Figanier CastroManufacturersBrands with products used in this architecture project Manufacturers: Margres, Belcozi, ProdisemMore SpecsLess SpecsSave this picture!Text description provided by the architects. The project involved the rehabilitation and expansion of an existing building, originally a family home, also including the landscaping recovery of the surrounding land. Inspired by the flora of Terceira Island, the intervention prioritized the conservation of existing species and the introduction of native plants, creating an authentic showcase of the region's endemic flora.Save this picture!Save this picture!Save this picture!The original construction, dating back to the 16th century and classified under the Safeguard Plan of the World Heritage city, was completely rehabilitated and remodeled internally, resulting in four tourist apartments. The adjacent land, approximately 600 m in size, consists of two platforms at different levels and features, to the south, a unique and stunning view that stretches from Monte Brasil to Ilhu das Cabras. Situated at the highest point of the city, the building overlooks the urban landscape, with the Atlantic and the sky as its horizon.Save this picture!Save this picture!Save this picture!Save this picture!Save this picture!Save this picture!The main premise of the project was to naturally highlight the views of this magnificent landscape, offering visitors a unique experience. Taking advantage of the natural terracing of the land, a new building was constructed, its volume adapted to the local topography and remaining invisible from the "main house." Its roof blends harmoniously with the upper garden, where two openings metaphorically reference the volcanoes that formed the island. These openings function as English courtyards, bringing natural light into the rooms of the two new apartments and creating a dialogue between the architecture and the surrounding landscape. Project gallerySee allShow lessAbout this officeSCCS arquitectosOfficePublished on December 31, 2024Cite: "Angra + Hotel Apartments / SCCS arquitectos" 31 Dec 2024. ArchDaily. Accessed . <https://www.archdaily.com/1024938/angra-plus-hotel-apartments-sccs-arquitectos&gt ISSN 0719-8884Save!ArchDaily?You've started following your first account!Did you know?You'll now receive updates based on what you follow! Personalize your stream and start following your favorite authors, offices and users.Go to my stream

The Community on 3rd Ceramics Street / atelier suasuaSave this picture! Yumeng ZhuBeijing , ChinaArchitects: atelier suasuaAreaArea of this architecture projectArea:678 mYearCompletion year of this architecture project Year: 2023 PhotographsPhotographs:Yumeng ZhuMore SpecsLess SpecsSave this picture!A slowly forming community - From 2016 to 2023, we had six design projects in No.88, 3rd Ceramics Street, including architectural renovation, interior design, and installation design. Although it is located in the same plot, each renovation is relatively independent due to the different design time stages and users. Looking back at the current, design is a process of repeated collage and superposition. Due to the inability to make a unified plan, there is no essential difference between this place and other spontaneously renovated spaces in the city.Save this picture!Save this picture!Interestingly, as time goes by, the vitality brought by this "spontaneity" gradually emerges. From an architectural perspective, the dialogue between the new and the old is happening all the time, brick-concrete structures and prefabricated slabs, reinforced concrete frame structures, and steel structures appear here at the same time. The interactive relationship between each independent space and the centripetal force toward the courtyard is also strengthening. From the user's perspective, due to the combination of functions, the interaction between different communities has increased, which has stimulated the sense of belonging between individuals and space. Although the design is bottom-up, after time, the site gradually has the integrity of space and atmosphere.Save this picture!Save this picture!Save this picture!The most recent renovation - The renovation of the south wing of the factory in 2023 was the most recent one. The building is a two-story brick-concrete building located at the entrance of the site, with the south facade facing the main road of the 798 Park and the north facade facing the inner courtyard. The design task is to transform it into an independent baking studio.Save this picture!Save this picture!We retained the original window openings on the street facade to control the sight of passers-by so that they can focus on the bread bar in the foreground and penetrate the courtyard to reach the guide wall of the coffee space, arousing curiosity to enter the courtyard. At the same time, the main entrance along the street was adjusted to the gable side, prompting guests to see the whole courtyard through the main entrance of the courtyard before choosing to come to the store.Save this picture!Save this picture!The north facade facing the courtyard continues the renovation method of the north wing coffee space in 2016, using steel structure and large glass to replace the original red brick facade. At this time, the north and south walls that originally enclosed the outdoor courtyard are open and transparent, blurring the relationship between indoor and outdoor, and visually pushing the boundary of the enclosed courtyard space back to the outermost wall of the entire site. Big trees in the courtyard are more like columns in the entire "grand space" and become elements of the space.Save this picture!Project gallerySee allShow lessProject locationAddress:Chao Yang District, Beijing, ChinaLocation to be used only as a reference. It could indicate city/country but not exact address.About this officeatelier suasuaOfficeMaterialsMaterials and TagsPublished on December 31, 2024Cite: "The Community on 3rd Ceramics Street / atelier suasua" 31 Dec 2024. ArchDaily. Accessed . <https://www.archdaily.com/1025132/the-community-on-3rd-ceramics-street-atelier-suasua&gt ISSN 0719-8884Save? 88 / You've started following your first account!Did you know?You'll now receive updates based on what you follow! Personalize your stream and start following your favorite authors, offices and users.Go to my stream

Nature, Published online: 18 December 2024; doi:10.1038/d41586-024-04134-2An innovative technique called HORNET uses atomic force microscopy and a machine-learning architecture called a deep neural network to recapitulate the 3D structures of individual RNA molecules. This method enables the study of the structure and dynamics of RNAs that adopt flexible and variable conformations under biologically relevant conditions.

Nature, Published online: 18 December 2024; doi:10.1038/d41586-024-04221-4Anxiety, uncertainty and a renewed sense of purpose are surging in the community.

Nature, Published online: 18 December 2024; doi:10.1038/s41586-024-08368-yThe record-low Antarctic sea-ice decline in 2023 substantially altered Southern Oceanatmosphere interaction leading to unprecedented wintertime turbulent ocean heat loss to the atmosphere, enhanced storminess and increased dense water formation.

A 2023 astronaut photo captured a rare effect, known as sunglint, transforming the surface of one of Russia's deepest lakes into a sea of swirling clouds. The crater lake is sandwiched between a pair of unusual volcanic "nesting dolls" on a Pacific island.

Connections is back with yet another challenging daily word puzzle. In order to win, you'll need to figure out which words go together in four different, secretly themed groups. And today's words are not easy ones.

A distinct draw to Control is learning and using the various powers that the protagonist, Jesse Faden, can use to obliterate her opponents throughout the Oldest House. Beyond playing this heroine with superheroic tendencies and unraveling the mysteries of the Federal Bureau of Control, Jesse also has a wide range of outfits that players can unlock for Jesse by completing certain tasks in the game, and they each bring a different style that players can choose for themselves.