1. Create a calorie deficit. This means eating fewer calories than you burn each day. You can do this by tracking your calories, eating smaller portions, and choosing healthier foods.
2. Eat more protein, fruits, and vegetables. Protein helps you feel full and can help you build muscle. Fruits and vegetables are low in calories and high in nutrients.
3. Don’t eliminate foods you love. If you try to completely eliminate all of the foods you love, you’re more likely to give up on your weight loss journey. Instead, find ways to enjoy your favorite foods in moderation.
4. Strength train a few times a week. Strength training helps you build muscle, which can help you burn more calories at rest.
5. Get 7,000-10,000 steps per day. Walking is a great way to get exercise and burn calories. Aim to get at least 7,000-10,000 steps per day.
6. Sleep 7-9 hours per night. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. Cortisol can make it harder to lose weight.
7. Don’t compare your progress. Everyone is different and everyone loses weight at their own pace. Don’t compare yourself to others and focus on your own progress.
8. Be at least 80% consistent. Don’t beat yourself up if you have a bad day. Just get back on track the next day. Aim to be at least 80% consistent with your diet and exercise routine.
9. Be patient, even when it’s hard. Losing weight takes time and effort. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals.
10. Repeat steps 1-9 for several months. Losing weight and keeping it off takes time and effort. Don’t expect to see results overnight. Just keep at it and you will eventually reach your goals.
