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?”