Establish achievable and realistic short-term and long-term weight loss goals. This could include a specific target weight, a certain number of pounds to lose per week, or achieving certain fitness milestones.
Drink plenty of water throughout the day. Sometimes, feelings of hunger can actually be signs of dehydration. Water also helps with digestion and can contribute to a feeling of fullness.
Focus on a well-rounded, nutrient-dense diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary beverages, and excessive intake of unhealthy fats.
Focus on building sustainable, healthy habits rather than short-term fixes. Consistency is key when it comes to weight loss.
Be mindful of portion sizes to avoid overeating. Using smaller plates and paying attention to hunger and fullness cues can help you maintain control over your portions.
Practice stress-reduction techniques like meditation, deep breathing, or yoga. Chronic stress can contribute to weight gain by triggering emotional eating.
Ensure you get enough quality sleep. Lack of sleep can disrupt hormones related to hunger and fullness, leading to increased cravings and overeating. Aim for 7-9 hours of sleep per night.
Incorporate both aerobic exercises (such as walking, running, or cycling) and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days.