Controlling weight is about balance
🥗 Diet & Eating Habits
- Portion Control – Eat smaller portions, use smaller plates.
- Eat More Fiber – Vegetables, fruits, whole grains keep you full for longer.
- Cut Sugary & Processed Foods – Avoid sodas, fried foods, excess sweets.
- Stay Hydrated – Drink 2–3 liters of water daily. Sometimes thirst feels like hunger.
- Eat Mindfully – Chew slowly, avoid TV/phone while eating.
- Balanced Meals – Include protein (dal, beans, eggs, chicken), healthy carbs (brown rice, oats), and good fats (nuts, olive oil).
🏃 Exercise & Movement
- Regular Exercise – At least 30 minutes a day (brisk walking, cycling, yoga, swimming, or gym).
- Strength Training – Builds muscle which burns more calories even at rest.
- Daily Activity – Take stairs, walk after meals, stand instead of sitting too long.
😴 Lifestyle & Habits
- Sleep Well – 7–8 hours of good sleep reduces cravings and stress eating.
- Stress Management – Stress often leads to overeating. Try meditation, breathing, or hobbies.
- Consistency > Intensity – Small, steady habits are better than strict crash diets.
📊 Tracking & Motivation
- Keep a Journal – Note what you eat, your workouts, and mood.
- Weigh Weekly – Track progress, but don’t obsess daily.
- Set Realistic Goals – Aim for slow, steady weight control (0.5–1 kg per week).
Start your day with warm water + lemon, eat your heaviest meal at lunch, keep dinner light, and walk 10 minutes after each meal.