Incorporate a variety of foods from all the food groups. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats.
Be mindful of portion sizes. Use smaller plates, bowls, and utensils to help control food intake and prevent overeating.
Engage in regular physical activity. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with strength training exercises.
Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, so staying hydrated can help control cravings.
Cut back on sugary beverages like sodas, juices, and energy drinks. These are high in calories and provide little nutritional value.
Practice mindful eating by paying attention to hunger and fullness cues. Avoid distractions like watching TV or using electronic devices while eating.
Ensure you get 7-9 hours of quality sleep each night. Lack of sleep can affect hormones that regulate hunger and appetite, leading to weight gain.
Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises. Stress can lead to emotional eating and weight gain.