Don’t Skip Meals
Skipping meals to save calories may seem like a good idea, but it often backfires, leading to increased hunger and overeating later. Eating regular meals helps keep your metabolism running, control cortisol levels, curb cravings, and provide steady energy throughout the day.
Incorporate Healthy Fats
Although fats are often underrated, they are essential for feeling full and satisfied. Try to get your fats from healthy sources like avocados, nuts, eggs, and fish. This will help you consume the right amount of fat without going over your calorie needs.
Increase your protein intake
Protein plays an important role in muscle repair and helps keep you fuller for longer. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight, especially if you exercise regularly. This can improve feelings of fullness and reduce the temptation to snack unhealthy foods.
Stay Hydrated
Drinking enough water is important for overall health and effective weight loss. Women should drink about 11.5 cups (2.7 liters) of fluids per day, while men should drink 15.5 cups (3.7 liters). Staying hydrated supports body functions, aids digestion, and can help reduce bloating.
Limit Ultra-Processed Foods
Ultra-processed foods are often high in calories, sodium, and unhealthy fats. Reducing your intake of these foods can reduce calorie intake, curb cravings, and reduce inflammation. While occasional consumption is fine, focus on maintaining a diet rich in whole, unprocessed foods for better health and weight control.
By implementing these strategies, you can work toward achieving and maintaining a healthy weight in a sustainable and effective way.
