Drastic changes are often hard to maintain. Instead, focus on making small, gradual adjustments to your diet and exercise routine that you can stick with over the long term. For example, swap out sugary drinks for water, or add a 15-minute walk to your daily routine.
Make small, sustainable changes
Protein keeps you feeling fuller for longer, which can help reduce cravings and overall calorie intake. Aim to include protein sources like lean meats, fish, beans, lentils, tofu, and nuts in every meal and snack.
Fiber is another key nutrient for weight loss. It promotes gut health, keeps you feeling full, and slows down the absorption of sugar into your bloodstream. Load up on fruits, vegetables, and whole grains to get your daily dose of fiber.
Fill up on fiber
Drinking plenty of water throughout the day can help curb hunger, boost metabolism, and flush out toxins. Aim to drink eight glasses of water per day, or more if you're exercising or sweating heavily.
When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain. Aim for 7-8 hours of quality sleep each night.
Get enough sleep
Exercise is essential for weight loss and overall health. Find activities you enjoy, whether it's going for walks, dancing, swimming, or biking. Aim for at least 150 minutes of moderate-intensity exercise per week.
Move your body
Cooking at home gives you more control over the ingredients in your meals. This allows you to avoid processed foods and unhealthy fats, which can sabotage your weight loss efforts.
Cook more at home
Pay attention to your hunger and fullness cues. Eat slowly and savoring your food, and stop eating when you're comfortably full, not stuffed.
Be mindful of your eating