Prioritize whole, unprocessed foods. Focus on lean proteins like chicken breast, fish, and beans; complex carbohydrates such as brown rice and quinoa; and plenty of fruits and vegetables. Aim for at least five servings of fruits and vegetables daily.
Control portion sizes. Use smaller plates and bowls to help manage intake. Measure your food initially to understand appropriate serving sizes.
Stay hydrated. Drink plenty of water throughout the day. Water helps you feel full, aids digestion, and supports overall health.
Incorporate regular exercise. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread throughout the week.
Include strength training exercises at least twice a week. This builds muscle mass, which boosts metabolism and burns more calories at rest.
| Brisk Walking (3mph) | 30 | 150-200 |
| Jogging (5mph) | 30 | 300-400 |
| Cycling (moderate pace) | 30 | 200-300 |
| Swimming (moderate pace) | 30 | 250-350 |
Find activities you enjoy. This increases adherence and makes exercise a sustainable part of your routine. Consider joining a fitness class, hiking, or dancing.
Prioritize sleep. Aim for 7-9 hours of quality sleep each night. Sleep deprivation can disrupt hormones that regulate appetite and metabolism.
Manage stress. Stress can lead to overeating. Practice relaxation techniques like yoga, meditation, or deep breathing exercises.
Seek support. Consider joining a weight loss support group or working with a registered dietitian or personal trainer for personalized guidance.
