Aim for gradual and sustainable weight loss. A healthy rate is about 0.5 to 2 pounds per week.
Be mindful of portion sizes. Use smaller plates to help control portions visually.
Drink plenty of water throughout the day, as sometimes thirst is mistaken for hunger.
Include both cardiovascular exercises (like brisk walking, swimming, or cycling) and strength training to boost metabolism and maintain muscle mass.
Include lean protein sources like chicken, fish, tofu, and legumes in your meals. Protein can help you feel fuller for longer.
Reduce alcohol consumption, as it can contribute to excess calorie intake.
Strength training is particularly important as it helps counteract age-related muscle loss and increases your resting metabolic rate.
Prioritize quality sleep, as inadequate sleep can disrupt hormonal balance and lead to weight gain.