### 1. **Realistic Goals**
o Aim to weigh little by little, for instance, 1-2 pounds in a week.
o Your goals should be Specific, Measurable, Achievable, Relevant, and Time-bound.
### 2. Balanced Diet
o Fruits, vegetables, whole grains, lean proteins, and healthy fats must be on the menu.
- **Portion Control**: Be mindful of the amount you take not to over eat
- Avoid Processed Foods: Reduced intake of those foods, such as sugary snacks, fast food, and high-calorie drinks.
### 3. Hydration
- Drink water throughout the day. Sometimes, people confuse thirst with hunger.
- Try drinking a glass of water before eating to help reduce cravings
### 4. Regular Exercise
- Engage in at least 150 minutes of moderate-intensity aerobic physical activity per week; this could include brisk walking or cycling, for example.
- Perform strength training exercises at least twice a week; the act of doing so builds muscle, which is an increase in metabolism.
### 5. **Mindful Eating**
Listen to hunger cues and eat slowly.
Limit distractions at mealtime-so as to not eat in front of TV and so have a chance to experience fullness.
### 6. **Monitor Your Progress**
Keep a journal of your food and exercise or use apps to monitor what you eat and when you were active. This can often help you discern patterns and where the areas of room for improvement are.
Monitor your weight; do not obsess over day-to-day fluctuations.
### 7. **Sleep Sufficiently
Get at least 7-9 hours of quality sleep per night. Poor sleep can affect the functioning of hunger hormones and hunger.
### 8. **Stress Management**
Practice meditation, yoga, or deep breathing techniques for optimal non-emotional eating.
### 9. **Support**
Consider joining a weight loss support group or find a work out buddy to track your progress with. Being accountable to someone will keep you excited.
### 10. **Be Patient and Persistent**
Weight loss does not happen overnight. Rejoice in small successes and press on even during slow times.
### Bonus Tips:
- **Plan Meals Ahead**: Advance prep of meals can better help you stay on track and away from poor choices.
- **Experiment with Cooking**: Try new recipes; the mealtime excitement can enhance meal satisfaction.
See your doctor before making any drastic changes to either diet or exercise routine. Good luck!
### 1. **Realistic Goals**
o Aim to weigh little by little, for instance, 1-2 pounds in a week.
o Your goals should be Specific, Measurable, Achievable, Relevant, and Time-bound.
### 2. Balanced Diet
o Fruits, vegetables, whole grains, lean proteins, and healthy fats must be on the menu.
- **Portion Control**: Be mindful of the amount you take not to over eat
- Avoid Processed Foods: Reduced intake of those foods, such as sugary snacks, fast food, and high-calorie drinks.
### 3. Hydration
- Drink water throughout the day. Sometimes, people confuse thirst with hunger.
- Try drinking a glass of water before eating to help reduce cravings
### 4. Regular Exercise
- Engage in at least 150 minutes of moderate-intensity aerobic physical activity per week; this could include brisk walking or cycling, for example.
- Perform strength training exercises at least twice a week; the act of doing so builds muscle, which is an increase in metabolism.
### 5. **Mindful Eating**
Listen to hunger cues and eat slowly.
Limit distractions at mealtime-so as to not eat in front of TV and so have a chance to experience fullness.
### 6. **Monitor Your Progress**
Keep a journal of your food and exercise or use apps to monitor what you eat and when you were active. This can often help you discern patterns and where the areas of room for improvement are.
Monitor your weight; do not obsess over day-to-day fluctuations.
### 7. **Sleep Sufficiently
Get at least 7-9 hours of quality sleep per night. Poor sleep can affect the functioning of hunger hormones and hunger.
### 8. **Stress Management**
Practice meditation, yoga, or deep breathing techniques for optimal non-emotional eating.
### 9. **Support**
Consider joining a weight loss support group or find a work out buddy to track your progress with. Being accountable to someone will keep you excited.
### 10. **Be Patient and Persistent**
Weight loss does not happen overnight. Rejoice in small successes and press on even during slow times.
### Bonus Tips:
- **Plan Meals Ahead**: Advance prep of meals can better help you stay on track and away from poor choices.
- **Experiment with Cooking**: Try new recipes; the mealtime excitement can enhance meal satisfaction.
See your doctor before making any drastic changes to either diet or exercise routine. Good luck!
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