New Year: 10 weight loss tips to follow in 2025

Quick-fix diets might promise rapid results, but they often come with serious drawbacks, including nutrient deficiencies, loss of muscle mass, and the risk of regaining lost weightonce the diet ends. Instead, aim for a steady and sustainable weight loss. Set realistic calorie goal restrictions—calculate how many calories your body needs each day and create a small calorie deficit (by eating a bit less or moving a bit more). Aiming to lose about 1 kg per week is healthier and easier to maintain. Image courtesy: Adobe Stock

Overeating can lead to weight gain if portions are too large. The key to weight loss is not just what you eat but how much you eat. Try using smaller plates, paying attention to portion sizes, and listening to your hunger cues. One simple tip to follow is to eat a large breakfast and a smaller dinner. A filling breakfast sets you up for the day, while a lighter dinner gives your body more time to digest before bedtime. This can help with weight control and boost your metabolism. Image courtesy: Adobe Stock

Many people rush through meals without giving enough time to properly chew their food. This can lead to overeating because it takes time for your stomach to signal that it is fulland plus it increases the work of your digestive system to break down the food. Slow down, chew each bite thoroughly, and savour your food. This simple habit not only helps you eat less while feeling more satisfied but also improves digestion. Image courtesy: Adobe Stock

Drinking water before meals can help you feel fuller and prevent overeating. Sometimes, we mistake thirst for hunger, leading to unnecessary snacking. Try drinking a glass of waterabout 30 minutes before you eat, and you may find that you feel less inclined to overeat. Staying hydrated is also essential for overall health, as water supports metabolism and helps flush toxins from the body. Image courtesy: Adobe Stock

Protein and fibre are crucial for weight loss. Protein helps build and repair muscles, boosts your metabolism, and keeps you feeling full longer. Include lean protein sources suchas chicken, turkey, tofu, eggs, and legumes. Fibre, found in fruits, vegetables, and whole grains, aids digestion, stabilises blood sugar levels, and contributes to feelings of fullness. A meal rich in both protein and fibre will keep you satisfied and reduce the urge to snack. Image courtesy: Adobe Stock

Carbohydrates are an essential part of a balanced diet, but not all carbs are created equal. High-glycemic carbs such as white bread, sugary snacks, and soft drinks cause blood sugar spikes and promote fat storage. In 2025, focus on complex carbs like whole grains, sweet potatoes, and legumes, which provide steady energy and help maintain stable blood sugar levels throughout the day. Image courtesy: Adobe Stock

Exercise is one of the most effective ways to lose weight and improve overall health. According to the Physical Activity Guidelines for Americans, it is important to combine cardioexercises with strength training. Cardiovascular activities such as walking, running, cycling, or swimming help burn calories, while strength training, like weightlifting or bodyweight exercises, builds muscle, which increases metabolism and helps burn fat. Aim for 150 minutes of moderate cardio per week, plus two strength training sessions. Image courtesy: Adobe Stock

Many people mistakenly cut out fats entirely when trying to lose weight, but healthy fats are an essential part of a balanced diet. Foods like avocados, nuts, seeds, and olive oilprovide essential fats that support heart health, brain function, and hormone balance. They also help keep you satisfied, reducing the chance of overeating. Just be sure to eat them in moderation. Image courtesy: Adobe Stock

Chronic stress can be detrimental to both physical and mental health, especially when it comes to weight management. It triggers the release of cortisol, a hormone that can increase hunger and lead to unhealthy eating habits. To manage stress, try mindfulness practices, yoga, deep breathing, or meditation. Regular exercise is also a great way to reduce stress and improve your mood. Image courtesy: Adobe Stock

Sleep is crucial for maintaining a healthy weight. Poor sleep disrupts the balance of hunger hormones, increasing appetite and cravings, especially for high-calorie, sugary foods.Aim for 7-9 hours of sleep each night. To improve your sleep, stick to a regular bedtime, avoid caffeine and screens before bed, and create a calm, dark sleeping environment. Image courtesy: Adobe Stock