1. Do not forego morning meals.
Losing weight by skipping breakfast is a myth. You risk not getting enough of certain nutrients and may find yourself reaching for unhealthy snacks more often.
2. Have steady meals
If you eat at the same times every day, you'll be able to burn fat more efficiently. In addition, it makes it less likely that you would go for a high-sugar or high-fat snack midday.
Learn more about the benefits of a balanced diet
3. Don't skimp on the produce!
Fruits and vegetables include a lot of fiber, are low in calories and fat, and are a great way to get these nutrients into your diet. They are also rich in essential nutrients.
Learn more about the importance of eating your five a day here.
4. Start moving around more!
For successful weight loss and maintenance, physical activity is essential. Along with its many other advantages, regular physical activity is a great way to trim those extra pounds that won't go no matter how much you cut down on food.
Look for something that appeals to you and can easily be worked into your schedule.
5. Eat mindfully
In my practice, I encourage patients to eat more mindfully by helping them identify and choose meals that they like, savor each bite, and chew each mouthful thoroughly. I tell them to take their time chewing and swallowing, and to keep doing so until the meal is completely masticated. To recognize fullness requires some time. In addition to increasing our enjoyment of our meals, eating more slowly has been shown to improve our ability to recognize when we are full, according to New York City-based certified clinical social worker and psychotherapist Janet Zinn.
6. Have Fun and Savour Your Meals
When we are instructed what to eat, but we don't really like eating that food, we are less likely to establish permanent, healthful eating routines. Eat a variety of different fruits and vegetables. Learn to make some new, interesting foods to add to your repertoire. Boost the taste with some herbs and spices. Try raw or steamed veggies and fruit for a more nuanced flavor. One's connection with food need not be a negative one. — Zinn
7. The practice of keeping a daily Gratitude Journal basketball stars
Whether we want to admit it or not, our emotional states may influence the way we eat. Stress might cause us to turn to food as a means of alleviation. Lauren Manganiello, RDN, a yoga instructor on Long Island, New York, says, "I work with clients on keeping a daily journal of things they're grateful for — or even just a journal to write in when stressed — so that they are better prepared to cope with the stress by acknowledging it and utilizing other tools rather than reaching for food as a coping mechanism."
8. Make Food Ahead of Time
"I always make enough chicken on Sunday to last the whole week. I remove the fat, bake the meat with seasonings, weigh it, and put 3.5 ounces into a container with some mustard and frozen vegetables so that I can take one to work every day. In addition, I measure out a quarter cup of rolled oats, a tablespoon of natural peanut butter, a tablespoon of crushed flax, and a teaspoon of protein powder and cinnamon for flavoring, and then divide the mixture among many containers. If I'm feeling like a zombie in the morning, all I have to do is add water and heat it up in the microwave! — Kyra Williams, a Boston-based personal trainer
9. Make Sure You Bring Your Weights
You should aim to lift weights twice or thrice a week. To build muscle, do three or four sets of 10 to 15 repetitions with weights that are challenging for you, using moderate to heavy weights. Gaining muscle makes it more probable that your body will use the food you consume as fuel rather than storing it as fat.