Define achievable and realistic weight loss goals. Aim for a gradual and sustainable weight loss of 1-2 pounds per week.
To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and create a calorie deficit by reducing your calorie intake through a balanced diet.
Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Minimise processed foods, sugary snacks, and beverages.
Be mindful of your portion sizes. Use smaller plates, read food labels, and avoid eating straight from the package. Practice portion control to manage your calorie intake effectively.
Drink plenty of water throughout the day. Water helps boost your metabolism, keeps you hydrated, and can help control hunger.
Incorporate regular physical activity into your routine. Engage in a mix of cardio exercises (like walking, running, or cycling) and strength training exercises (such as weightlifting or bodyweight exercises) to burn calories.
Stress can contribute to weight gain. Find healthy ways to manage stress, such as meditation, yoga, deep breathing exercises, or engaging in hobbies and activities you enjoy.
Aim for 7-9 hours of quality sleep each night. Sufficient sleep helps regulate hormones related to appetite and cravings, making it easier to maintain a healthy weight.
Keep track of your food intake, exercise routine, and weight loss progress. Use a journal or mobile apps to monitor your habits and make necessary adjustments.
Surround yourself with a supportive network, whether it's friends, family, or a weight loss group.