By Aayushi Gupta
Published July 5, 2023
To lose fat, you need to consume fewer calories than you burn. Calculate your daily caloric needs and create a modest calorie deficit to promote gradual and sustainable weight loss.
Focus on consuming foods that are rich in nutrients while being relatively low in calories. Go for whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
Be mindful of portion sizes to prevent overeating. Use smaller plates and bowls, and pay attention to hunger and satiety cues.
Protein is essential for preserving muscle mass, which is important for fat loss. Include lean sources of protein such as chicken, turkey, fish, tofu, legumes, and low-fat dairy in your meals.
Foods high in fiber promote satiety and help control appetite. Include plenty of fruits, vegetables, whole grains, legumes, and nuts in your diet. Fiber also aids digestion and supports overall gut health.
Minimize your intake of added sugars found in sugary beverages, desserts, and processed foods. Opt for natural sources of sweetness, such as fruits, and read food labels to make informed choices.
Drinking an adequate amount of water throughout the day can help with weight loss. Water can help you feel full, support digestion and improve overall metabolic function. Aim for at least eight cups of water per day.
Processed foods are often high in unhealthy fats, added sugars and empty calories. Minimize your consumption of processed snacks, fast food, and pre-packaged meals. Instead, focus on whole, minimally processed foods.
Be aware of your eating habits and pay attention to hunger and fullness cues. Avoid distractions while eating, such as watching TV or using electronic devices. Mindful eating can help you make healthier food choices and prevent overeating.