Leafy greens are generally high in fiber, which helps your digestion and keeps you feeling full.
Eat 50-70 grams of protein per day in total. Read nutrition labels to check how much protein is in specific foods and adjust your intake as needed.
Take small bites of your meal as you eat, savoring each bite as you go. Eating slowly can reduce your caloric intake by as much as 200 calories a day.
For a 2000 calorie diet, aim for around 2 cups (475 ml) of fruit per day, 2 ½ cups (590 ml) of veggies, 6 oz. (170 g) of grains, 5 ½ oz. (156 g) of meat or protein, and 3 cups of dairy. [6] X Trustworthy Source US Department of Agriculture U. S. agency responsible for promoting good agricultural practices and protecting consumers Go to source
Avoid sweetened iced teas and fruit juices. These have tons of sugar and calories. [8] X Research source
Aim for roughly 30 grams of fiber per day, spread out over all your meals and snacks. [10] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Check nutrition labels for the fiber content of specific foods. Slowly add fiber to your diet over several weeks. Adding too much at once can cause abdominal gas, bloating, and cramping. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
High-fructose corn syrup is found in many processed foods, including canned soups, cereals, baked goods, desserts, yogurt, jellies, condiments, and fast food items. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Fresh foods, like vegetables, fruits, and lean meats, won’t contain any high-fructose corn syrup.
Avoid drinking alcohol on an empty stomach. This gets you tipsy faster, making it more likely that you’ll drink more and consume more calories in the process.
Not all processed foods are unhealthy. For example, frozen vegetables or dried fruit with no added ingredients are fine, though they may not be as nutritious as their fresh versions. [16] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Remember don’t rely on what the advertisement tells you, or what it says on the front of the package. The details of what you need to know is on the Nutrition Facts panel. Remember that not all frozen meals are the same. The biggest thing to watch out for when it comes to these kinds of food is the sodium content, fat content, sugar content, and added chemicals. Your body is always going to tell you what is right for you. The key is to listen. Too often we dismiss those uncomfortable digestive issues such as bloating, gas, constipation or diarrhea and go for an over the counter solution at the pharmacy. All of these can be a sign you are eating something your body doesn’t approve.
Have a professional trainer teach you to lift weights or do bodyweight exercises correctly, if you’re not experienced. Many gyms have trainers who can instruct you on the basics for 1-2 sessions.
Use wearable fitness trackers and mobile apps to set daily goals and track your progress.
You can also try swimming, cycling, dancing, jumping rope, hiking, or climbing stairs. Join an exercise class if enjoy group activities. Check your local gym, or online, to see what classes and activities are available in your area. Hire a personal trainer if you want to some one-on-one guidance. Choose a trainer that fits your goals, budget, and learning style. Search online or check if your local gym offers one-on-one training with a membership.
Try 5ks, 10ks, and other races or goal-oriented activities. Try programs like Couch to 5k to train yourself at home.
Check your urine to see if you’re getting enough water. Your urine should be light yellow. If it’s dark yellow, drink more water. [23] X Research source
Practice good “sleep hygiene” by going to bed at the same time every night. Use a wearable sleep tracker to monitor your habits and quality of sleep.
Weigh yourself once a week to track your progress. You can weigh yourself every day if you like, but remember that your weight will fluctuate depending on many factors, like water retention. [27] X Research source Track your weight loss over several months to give yourself a clear picture of your progress.
