Eat varied, colorful, nutritionally dense foods
Healthful meals and snacks should form the foundation of the human diet. Eliminate trans fats from the diet, and minimize the intake of saturated fats as there is a risk of coronary heart disease.
The following foods are healthful and often rich in nutrients:
Fresh fruits and vegetables
Whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
Foods with added oils, butter, and sugar
Fatty red or processed meats
2. Keep a food and weight diary
You can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
3. Engage in regular physical activity and exercise
Regular physical activity can help a person lose weight.
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
- Taking the stairs
- Raking leaves
- Walking a dog
- Playing outdoor games
- Parking farther away from a building entrance
4. Eliminate liquid calories
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.
5. Measure servings and control portions
Eating too much of any food, even low-calorie vegetables, can result in weight gain. Start eating in portions.
6. Eat mindfully
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.
8. Plan ahead
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.