1. Find a Nutritious Balance:

• To maximize your health while losing weight, focus on replacing foods that lack nutritional value with those that provide essential nutrients.
• Opt for fewer carbohydrate-heavy snacks like pretzels or canned fruit, and choose an added portion of vegetables at each meal.
• Aim for balanced meals: 50% vegetables, 25% carbohydrate or starch, and 25% lean protein. This approach allows flexibility and promotes overall health¹1.

1. Manage Your Appetite:

• Pay attention to hunger cues and eat mindfully.
• Include protein-rich foods in your meals to help control appetite and prevent overeating.
• Stay hydrated, as thirst can sometimes be mistaken for hunger.

1. Don’t Judge Foods:

• Avoid labeling foods as “good” or “bad.” Instead, focus on moderation and portion control.
• Allow yourself occasional treats without guilt, but be mindful of portion sizes.

1. Plan Meals in Advance:

• Planning ahead reduces the temptation to make unhealthy food choices.
• Prepare balanced meals and snacks to avoid impulsive eating.

1. Drink Plenty of Water:

• Staying hydrated supports overall health and can help control appetite.
• Sometimes thirst is mistaken for hunger, leading to unnecessary snacking.

1. Get Regular Exercise:

• Combine cardiovascular exercises (like walking, jogging, or cycling) with strength training.
• Exercise burns calories and helps maintain muscle mass during weight loss.

1. Set Achievable Goals:

• Break down your weight loss into smaller milestones.
• Celebrate small victories along the way to stay motivated.

1. Seek Support:

• Share your weight loss journey with friends, family, or a support group.
• Having a support system can provide encouragement and accountability.

Remember, sustainable weight loss is a gradual process. Be patient, stay committed, and prioritize your overall well-being. 😊