Here is a short list that can help or guide you to lose some weight.
- Set realistic goals: It is important to set achievable and realistic goals to avoid frustration. Consult with a health professional to determine an appropriate weight range for you.
- Create a caloric deficit: To lose weight, you must consume fewer calories than you burn. A deficit of 500-1000 calories per day is generally considered safe and effective for gradual weight loss.
- Eat a balanced diet: Opt for a balanced diet that includes a variety of healthy foods. Consume fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Control portions: Learn to control portions to avoid overeating. Use smaller plates, chew slowly, and pay attention to the satiety signals your body is sending you.
- Drink enough water: Water helps keep your body hydrated and can help control your appetite. Drink at least 8 glasses of water a day and choose water over sugary drinks.
- Limit the consumption of processed foods and added sugars: Avoid processed foods that are usually high in calories, saturated fats and added sugars. Opt for fresh and natural foods.
- Increase your fiber intake: High-fiber foods help you feel fuller for longer. Include fruits, vegetables, legumes, and whole grains in your diet.
- Get regular physical activity: Combine healthy eating with regular exercise. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, plus muscle-strengthening exercises.
- Increase daily activity: Look for opportunities to move more throughout the day. Walk or bike instead of the car, take the stairs instead of the elevator, and take active breaks during your workday.
- Prioritize rest and stress management: Adequate sleep and stress management are important to maintaining a healthy weight. 10. Get 7-9 hours of sleep a night and find relaxation techniques that work for you, like meditation or yoga.
Remember that it is always advisable to consult with a health professional before beginning any weight loss program, since each person is unique and may have specific needs.
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