Set realistic goals

Define the goals of achieving and realistic weight loss. Targets for gradual, permanent progress rather than quick reforms.

Balanced diet

Focus on a balanced diet that includes fruits, vegetables, lean proteins, whole grains and healthy fats. Avoid or limit processed foods, sugary drinks and excessive calorie intake.

Part Control

Be aware of part size. Use small plates and utensils to help control your parts.

Stay hydrated

Drink plenty of water throughout the day. Sometimes thirst is wrong for hunger.

Regular exercise

Include regular physical activity in your routine. The mixture of cardio and strength training exercises can be effective to lose weight.

Consistency

Stability is important. To see the results, stick to your diet and exercise scheme in the long term.

Get enough sleep

Lack of sleep can disrupt your hormones and make weight loss more difficult. Targets for sleeping 7-9 hours per night.

Mindful Eating

Pay attention to what you are eating. Avoid distractions like TV or phone during meals and taste your food.

Look for support

Consider joining a weight loss group, get a workout friend, or consult a healthcare professional or dietist for guidance and support.

Track Progress

Keep a magazine to monitor your food intake, exercise and progress. This can help you stay accountable and make necessary adjustments.