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Depending on your current body weight and health situation, experts may recommend a combination of: Reducing your caloric intake to about 1,2001,500 calories daily for most women, and about 1,5001,800 for most men (though speak with your healthcare provider for an individualized recommendation) Getting at least 150200 minutes of aerobic exercise weekly , plus two (or more) resistance-based workouts Setting goals and tracking your weight loss progress Making other healthy lifestyle changes, such as m anaging stress and improving your sleep Sleep is one of the most powerful contributors to visceral fat accumulation, Dr