What are tips for weight loss?
🔑 1. Focus on Nutrition, Not Just Calories
Prioritize whole foods: vegetables, fruits, lean proteins, whole grains, healthy fats.
Limit processed foods: refined carbs, sugary snacks, fast food.
Protein helps: Boosts satiety and preserves muscle during fat loss (aim for ~1.2–2.0g/kg body weight daily).
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🥣 2. Control Portion Sizes
Use smaller plates or bowls.
Avoid eating straight from the package.
Pause halfway through your meal to check how full you feel.
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🧠 3. Eat Mindfully
Slow down; chew thoroughly.
Eliminate distractions like TV or phones while eating.
Tune in to hunger and fullness cues (eat when hungry, stop when 80% full).
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🏋️♂️ 4. Incorporate Physical Activity
Cardio: Great for burning calories (walking, cycling, running).
Strength training: Builds muscle, which increases resting metabolism.
Consistency over intensity: Choose activities you enjoy.
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💧 5. Stay Hydrated
Sometimes thirst is mistaken for hunger.
Aim for 2–3 liters/day depending on your size, activity level, and climate.
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💤 6. Prioritize Sleep
7–9 hours of quality sleep helps regulate appetite hormones (ghrelin and leptin).
Poor sleep increases cravings for high-calorie, sugary foods.
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🧘 7. Manage Stress
Chronic stress increases cortisol, which can promote fat storage (especially around the abdomen).
Try meditation, breathing exercises, walking, or journaling.
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📉 8. Track Progress, Not Perfection
Use a food journal or app (like MyFitnessPal, Cronometer).
Track weight and non-scale victories: energy, mood, clothes fit, endurance.
Set realistic goals: 0.5–1 kg (1–2 lb) weight loss per week is healthy.
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🔄 9. Avoid All-or-Nothing Thinking
One "off" meal won’t ruin progress—get back on track with the next one.
Focus on long-term habits, not short-term diets.
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🚫 10. Beware of Fad Diets
Keto, intermittent fasting, paleo—some may work short-term, but sustainability and nutrient adequacy are key.
Ask: “Can I see myself eating this way in 6 months? A year?”
Labels: Weight loss 📉
posted by Iskudays @ June 22, 2025
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