Pay attention to what you eat and savor every bite. Avoid distractions, like TV or smartphones, during meals. Eating mindfully can help you recognize fullness cues and prevent overeating.
Be mindful of portion sizes. Use smaller plates, bowls, and utensils to help control portion sizes and avoid overeating.
Establish a consistent meal schedule with balanced meals and snacks. This can help regulate your metabolism and prevent excessive hunger, which often leads to unhealthy food choices.
Drink plenty of water throughout the day. Sometimes, your body can confuse thirst with hunger, leading to unnecessary snacking.
Focus on consuming whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These foods are nutrient-dense and can help you feel fuller for longer.
Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as recommended by health guidelines. Find activities you enjoy to make exercise a sustainable habit.
Tracking your food intake can help you become more aware of what you're eating and identify areas where you can make healthier choices.
Consider enlisting the support of a healthcare professional, registered dietitian, or a weight loss group to help you set and achieve your weight loss goals. Having a support system can provide motivation and guidance.