To lose fat, you must consume fewer calories than you expend. A caloric deficit is the foundation of fat loss.
Prioritize a balanced diet that includes a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit highly processed and sugary foods.
Be mindful of portion sizes. Avoid overeating by using smaller plates and listening to your body's hunger and fullness cues.
Eat regular, balanced meals and snacks throughout the day. Skipping meals can lead to overeating later in the day.
Focus on foods that are nutrient-dense, providing essential vitamins and minerals while being relatively low in calories.
Incorporate regular exercise into your routine. A combination of cardiovascular exercise and strength training can help you burn calories and build lean muscle.
Eat with awareness, savor each bite, and avoid distractions like the TV or smartphone. This can help you recognize when you're full and prevent overeating.
Consistency is key to successful fat loss. Avoid quick fixes and focus on making sustainable, long-term changes to your eating habits and lifestyle.