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As well as helping you maintain a healthy weight, physical activity also has wider health benefits. For example, it can help prevent and manage more than&nbsp;20 conditions, such as reducing the risk of&nbsp;type 2 diabetes by 40%. Avoid&nbsp;fad diets&nbsp;that recommend unsafe practices, such as fasting (going without food for long periods of time) or cutting out entire food groups. These types of diets&nbsp;do not work, can make you feel ill, and are not sustainable because they do not teach you long-term healthy eating habits. There's no single rule that applies to everyone, but to lose weight at a safe and sustainable rate of 0.5 to 1kg a week, most people are advised to reduce their energy intake by 600 calories a day.

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