Losing weight is a simple equation: the energy you consume (calories in) should be less than the energy you burn (calories out).
However, putting it into action isn't quite as straightforward.
It takes consistent changes over weeks to months to see results, and maintaining weight loss is an ongoing challenge.
Getting good sleep is crucial to keep stress hormones (which can lead to weight gain) in check.
Despite claims, there's no "magic calorie-burning" food. But making wise food choices can help you feel full and maintain your health.
While genetics and hormones have a small role, emerging evidence suggests that the bacteria in your gut might influence weight gain.
Looking for some helpful tricks?
Start your dinner with a big glass of water – it can help you feel full sooner.
Opt for a smaller plate (around 10 inches instead of 11 or 12).
Wait 15 minutes before going for seconds. Your brain takes a bit to realize you're satisfied. Eat slowly and chew thoroughly.
Avoid grocery shopping when hungry to prevent buying unhealthy items.
Choose calorie-free beverages over calorie-rich ones.
Stock your pantry and fridge with nutritious options and steer clear of heavily processed foods filled with hard-to-pronounce chemicals that can harm your gut bacteria.
Set achievable goals.
Celebrate your achievements, and learn from any setbacks.
Consider tracking your calorie intake, at least for the first 3-6 months, to better understand the calories in your food and portion sizes. Explore how many calories you burn during physical activities. There are plenty of apps available to help you track.
Find a workout buddy with similar interests to stay motivated.
Discover more about your BMI and why you shouldn't give up on weight loss here: