Start with achievable, incremental weight loss goals. Aim for 1-2 pounds per week, which is considered a healthy and sustainable rate.
Focus on a balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid extreme diets that restrict food groups.
Learn to control portion sizes and avoid overeating. Use smaller plates and be mindful of portion sizes when eating out.
Eat regular, balanced meals and snacks throughout the day to maintain stable blood sugar levels. Skipping meals can lead to overeating later on.
Pay attention to what you eat, savor each bite, and eat without distractions like TV or smartphones. This can help you recognize when you're full.
Keep a food journal or use a mobile app to track your food intake. This can help you become more aware of your eating habits.
Incorporate both cardiovascular exercise (like walking, cycling, or swimming) and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity
Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hunger hormones and lead to overeating.