Non-starchy vegetables include cauliflower, broccoli, carrots, zucchini, lettuces, asparagus, and lots of other delicious foods that can all be prepared in many different ways so you won’t get bored of them.

A good rule of thumb to remember is that a single serving of most meats is about the same size as your palm. If you don’t eat meat, there are lots of plant-based meat alternatives available that are even healthier options! Look for them in the frozen section of your grocery store.

Healthy carbs can be found in fruits, legumes (like chickpeas, lentils, and black beans), whole grains (like oats, brown rice, quinoa, or whole-wheat breads and pastas), and starchy vegetables. Stick to the proper serving sizes of the different types of carbs. Make sure to look at the nutrition label on your foods and measure them properly before eating.

You can also practice seasoning foods with herbs and spices, which naturally have fewer calories and more flavor.

Examples of filling and healthy snacks include: a medium-sized fruit, like a banana or apple; a 1 ounce (28 g) serving of your favorite nuts; a small bag of carrots and celery with hummus; and beef jerky. Lots of snacks are available at grocery stores in 100 calorie serving packs. Stock up on these and keep one or two on you during the day just in case you get hungry. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Contrary to popular belief, retaining water and water bloat comes from not drinking enough water, not drinking too much.

As you log foods, look to see what times of day you eat the most, the types of food that you get the most calories from, and the nutrient breakdowns of the foods you eat the most. This information is crucial for rethinking your dieting plan. Some great apps to check out are MyFitnessPlan, My Food Diary, and MyPlate. All of these (and more!) are available for free in the Apple App Store and on Google Play.

Some studies have shown that intermittent fasting boosts metabolism and increases the amount of fat lost during regular exercise, which makes this a great addition to any dieting plan. An easy way to start intermittent fasting is to pick 1 or 2 days to do it in a week, then working your way up in 1- or 2-day increments to doing it full-time.

If this doesn’t work for your schedule, you can also try eating several smaller meals throughout the day instead of the 3 main ones. The goal is to eat enough to keep you full but not overindulge because you’re hungry, which tends to happen if you start to feel hungry.

There are lots of healthier versions of many junk foods (like ice cream, cookies, chips, or wine) available! Often these foods are right next to or close by the regular foods in the grocery store. If not, you can order these foods online and have them delivered to your door.

When choosing your exercises, aim to pick activities that are moderate-intensity for you. You’ll need to be out of breath, sweating and have your heart rate raised.

Make 1-2 of your cardio sessions in a week a HIIT workout. The combination of HIIT and steady-state cardio (like jogging for 30 minutes) is great for weight loss.

Take the stairs instead of the elevator whenever you can. When you go to the store or run an errand, park far away from the building and get in a short walk. If you have a one-on-one meeting at work, see if the other person would be okay with taking a walk as you talk. Bring your lunch to work and then walk to a nearby spot to eat it. Do quick exercises, like crunches, jumping jacks, or lunges, during commercial breaks as you watch TV.

For example, if you usually spend 20 minutes running each day, try going for 5 or 10 minutes longer each time. Or you can run at a faster pace for the same amount of time.

Strength or resistance training doesn’t burn all that many calories by itself. However, it helps increase your lean muscle mass and your metabolism or your body’s ability to burn calories. [13] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source

Bodyweight exercises include pushups, planks, squats, lunges, mountain climbers, and burpees, among others. Aim to do 15 of any bodyweight exercise or hold a position for 1 minute as one set, and then repeat it 2 more times in a routine.

For example, you might focus on chest, biceps, and your back on Mondays and Wednesdays and choose to work your triceps, legs, and shoulders on Tuesdays and Thursdays.