Calculate how many calories you need each day depending on your age, gender, height, weight, and degree of exercise. For steady weight loss, strive for a moderate 500 750 calorie deficit per day.
To maintain muscle growth and feel satisfied between meals, incorporate lean protein sources including chicken breast, turkey, fish, tofu, tempeh, lentils, and low-fat dairy products.
To add bulk and nutrition to your meals without consuming a lot of calories, fill half of your plate with non-starchy vegetables such as leafy greens, broccoli, cauliflower, bell peppers
For long-lasting energy and fiber, choose whole grains over refined grains, such as brown rice, quinoa, oats, barley, whole wheat bread, and whole grain pasta.
To support heart health and improve satiety, include sources of healthy fats in your meals, such as avocados, nuts, seeds, olive oil, and fatty seafood.
To support heart health and improve satiety, include sources of healthy fats in your meals, such as avocados, nuts, seeds, olive oil, and fatty seafood.
Be mindful of serving sizes and refrain from thoughtless munching. Eat mindfully by enjoying each bite and stopping when you're satisfied. Use smaller plates and bowls.
To help with weight loss and to stay hydrated, sip lots of water throughout the day. Choose sparkling water, herbal teas, and water over sweet and calorie-dense drinks.