Lose weight and keep it off

To lose weight and keep it off, combine the following diet tips with an exercise routine:

• Control your portions: Keeping portion sizes in check is key when trying to lose weight. One way to reduce your food portions is to use smaller plates or measure out serving sizes to train your eye (23).
• Fill up on fiber: Foods high in fiber, such as veggies, beans, fruits and oats, make you feel fuller and can reduce overeating. Eating a fiber-rich salad before your meals is an effective way to shed pounds (24, 25).
• Limit processed foods and added sugar: Cutting back on processed foods like candy, chips, cakes and fast food is a must for weight loss. Ditching sugary drinks like soda, juice and sports drinks can help as well (26, 27).
• Eat protein-rich foods: Protein helps keep you feeling full and may help reduce overeating. Studies have shown that eating a protein-rich breakfast can reduce snacking throughout the day and help you lose weight (28, 29).

Following a healthy meal plan that includes lots of fiber, healthy fats and protein in controlled portions is a great way to slim down.

Furthermore, in order to lose weight, it’s important to create an overall calorie deficit. Eating healthy, minimally processed foods is the best way to do this.

Although overeating is most often associated with unhealthy foods like cookies, chips and ice cream, it is possible to eat too many healthy foods as well.

This is why controlling portion sizes and having a healthy awareness of both your hunger and fullness is important.

SUMMARYFollowing a healthy meal plan and creating a calorie deficit is crucial for weight loss. Limiting processed foods, eating more protein and fiber and practicing portion control are all evidence-based ways to lose weight.

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