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

Baked goods


White bread

Processed foods

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
  • Gardening
  • Dancing
  • 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.