Before starting any weight loss program, it's essential to consult with a doctor or registered dietitian.
Aim for a gradual and sustainable weight loss of 1-2 pounds (0.45-0.9 kilograms) per week. Rapid weight loss can lead to muscle loss and other health issues.
Focus on eating a balanced diet that includes a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Be mindful of portion sizes. Use smaller plates, and listen to your body's hunger and fullness cues. Eating slowly can help you recognize when you're satisfied.
Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger. Drinking water can help control your appetite.
Incorporate both cardiovascular exercise (like walking, jogging, or cycling) and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity.
Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt your hormones and appetite regulation, making it harder to control your weight.