Best Weight Loss Strategies
1. Choose Nutrition
Calorie deficit: Consume less than you expend.
Whole foods: Fruits, vegetables, lean protein, whole grains, healthy fat.
Limit processed foods: Stay away from fast food, sweet desserts, and soda.
Mindful eating: Notice hunger and do not eat for emotions.
2. Move
Cardio: Walk, run, bike, swim to burn.
Strength training: Build muscle to boost metabolism (e.g., weight training, bodyweight exercise).
Consistency: At least 150 minutes per week of moderate-intensity exercise.
3. Hydrate
Have a glass of water throughout the day.
Sometimes thirst may be mistaken for hunger.
4. Sleep Enough
Poor sleep will disrupt hunger hormones.
Sleep 7–9 hours at night.
5. Stress Management
Excessive stress is a reason for emotional eating and weight gain.
Mindfulness, meditation, journaling, or a friend chat.
6. Realistic Goals
Aim to lose 0.5–.08 kg per day.
Keep your eyes on habits, not the weighing scales.
7. Track Your Progress
Keep a food and exercise log.
Use apps or a worn-out notebook to keep yourself on track.
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