Engage in a combination of cardiovascular exercises (such as running, swimming, or cycling) and strength training to burn calories, increase metabolism, and build lean muscle.
Be mindful of portion sizes to prevent overeating. Use smaller plates and bowls and listen to your body's hunger and fullness cues.
Adopt a well-balanced, nutritious diet that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid excessive calorie intake and reduce processed foods, sugary snacks, and beverages.
Reduce Added Sugars
Limit your intake of added sugars found in sugary drinks, desserts, and processed foods. Choose whole foods and opt for healthier sweeteners like fruits or small amounts of natural sweeteners if needed.
Increase Protein Intake
Include lean protein sources such as chicken, fish, tofu, legumes, and Greek yogurt in your meals. Protein helps with satiety, muscle recovery, and metabolism.
Eat foods high in fiber, such as fruits, vegetables, whole grains, and legumes. Fiber promotes feelings of fullness, aids digestion, and can help with weight management.
Drink an adequate amount of water throughout the day to support overall health and prevent dehydration. Water can also help you feel full and curb unnecessary snacking.
Chronic stress can contribute to weight gain. Practice stress management techniques like meditation, deep breathing exercises, or engaging in activities you enjoy to reduce stress levels.