Increase your vegetable intake.

Instead of restricting different foods and food groups, focus on incorporating lots of nutritious foods to add to your diet to promote overall health and weight management. The water and fiber in the products add bulk to meals and are naturally low in fat and calories, but rich in nutrients and satiety. You can create lower-calorie versions of delicious meals by substituting more calorie-dense ingredients for fruits and vegetables. If you think about making some meals mostly vegetarian (at least 50% of everything you eat), you’re on the right path to better health.

Build a better breakfast.

A balanced breakfast—one that contains fiber, protein, and healthy fats, and comes together in a delicious meal—will change your day, especially if you’ve been skipping it and still trying to prioritize a healthy lifestyle. Skipping breakfast can affect your hunger hormones later in the day, making you feel “angry” in the afternoon, and making it harder to avoid overeating or craving sugary and refined carbohydrate foods. The best and most filling breakfasts are the ones that fill you up, fill you up, and stave off cravings later in the day. Aim to eat anything between 400 and 500 calories for your morning meal and make sure it includes a source of lean protein plus filling fat (such as eggs, unsweetened Greek yogurt, nuts, or nut butter) and fiber (vegetables, fruit, or 100% whole grains ). Start your day with a blend of nutrients that stabilize blood sugar and help you lose weight.

Snack smart.

Many of today’s popular snacks are not nutritious but are high in calories. The main culprits often come in the form of refined grains like cereal, chips, cookies, and crackers, but also high-calorie drinks like juice and soda. Try to keep snacks under 300 calories for weight loss and aim for healthy snacks with at least 4 grams of fiber and 4 grams of protein to keep you full. Choose picks that are ideally low in added sugar and sodium.

Eat mindfully.

Slowing down to focus on things like the taste, texture, temperature, and smell of what you’re eating can help with portion control. However, mindful eating also means that you pay attention to what you’re eating and when – this can help you identify unnecessary moments of munching that you may not even realize you’re having throughout the day and that could be adding extra calories. More importantly, try to avoid eating foods that you don’t choose for yourself. Mindful eating can help shift the focus of control from external authorities and guidelines to your body’s inner wisdom. 

Skip the sugary drinks.

We just don’t feel full from liquid calories in quite the same way as real food. Drinking juice or a caramel coffee drink just isn’t as satisfying as eating a bowl of stir-fried veggies and protein. Cutting out sugary drinks is often the easiest way to lose weight faster, and the bonus is that it’s also good for things like heart health and diabetes prevention. So watch your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of these drinks during the day, you’ll consume at least 800 extra calories at night – and you’ll still be hungry. (By the way, alcohol can suppress fat metabolism, making it harder for you to burn those calories.)

Start strength training.

Strength training builds muscle tissue that burns more calories—at work or rest—24 hours a day, seven days a week. The more muscle mass you have, the faster you will lose weight.

How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps elbows or triceps extensions in the comfort of your own home or office. Add some new abdominal, arm, back, and leg movements if you want. Strength training just three to four times a week can lead to rapid improvements in not only weight loss, but also range of motion, stability, and posture.

Spice up your life.

Spicy foods can help you cut calories. That’s because capsaicin, a compound found in jalapeño and cayenne peppers, can (slightly) increase the release of stress hormones like adrenaline, which can speed up your ability to burn calories. What’s more, eating hot peppers can help you eat more slowly and avoid overeating. You’re more likely to notice more when you’re full. Some great options besides hot peppers: are ginger and turmeric.

Go to bed earlier.

There’s plenty of research to show that getting less than the required amount—about seven hours—of sleep per night can slow down your metabolism. Chronic lack of sleep can even change the hormones that control hunger, and some studies show a link between poor food choices and less sleep. A good night’s sleep also has many other benefits, such as increased alertness, improved mood, and overall quality of life. So don’t skimp on your ZZZs and you’ll be rewarded with an extra edge when it comes to overall health and weight loss. Start small by just moving your bedtime back 15 to 30 minutes, every minute counts!

Keep a food diary.

People who log everything they eat — especially those who log when they eat — are more likely to lose weight and keep it off long-term, a study suggests. According to a 2019 study published in Obesity, the habit also takes an average of fewer than 15 minutes a day when you do it regularly.

Take a walk!

Walking can be a very useful weight management tool because it can help maximize your NEAT (short for Non-Exercise Activity Thermogenesis), which is the energy expended by doing anything other than formal exercise and sleep. If you’re walking to lose weight, NEAT can be a great tool to help you reach your goals. Research even shows that walking decreases in obese individuals and also decreases with weight gain.

Exercising anytime is good for you, but evening activity can be especially beneficial because your metabolism usually slows down towards the end of the day. Thirty minutes of aerobic activity before dinner will boost your metabolism and can keep it elevated for another two or three hours, even if you stop moving.

Eat regularly

Eating at regular times throughout the day helps burn calories faster. It also reduces the temptation to eat foods high in fat and sugar.

Eat lots of fruits and vegetables

Fruits and vegetables are low in calories and fat and high in fiber – the 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Drink lots of water

People sometimes confuse thirst with hunger. You may end up consuming extra calories when a glass of water is really what you need.

Eat foods high in fiber

Foods high in fiber can help keep you feeling full, which is ideal for weight loss. Fiber is found only in plant foods such as fruits and vegetables, oats, whole grain bread, brown rice and pasta, and beans, peas, and lentils.

Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to see how a particular food fits into your daily calorie intake in a weight loss plan.