Losing weight is about eating less calories than what your body uses. Here’s an easy guide:
Eating Less Calories: To lose weight, eat less than what your body needs. Find out how many calories your body uses each day (TDEE) and eat 500-1000 calories less than that number. This can help you lose 1-2 pounds every week.
Balanced Eating:
- Proteins: They help fix muscles and keep you full. Eat things like chicken, fish, eggs, milk, beans, and tofu.
- Carbohydrates: Choose carbs that give you energy for a long time like brown rice, veggies, and fruits. They have fiber which helps you feel full.
- Fats: Eat good fats found in nuts, seeds, avocados, and olive oil.
Vitamins and Minerals: Eat different colors of fruits and veggies to get lots of vitamins and minerals.
Drinking Water: Have lots of water. It helps with digestion and feeling full.
How Much to Eat: Use smaller plates to help eat less. Check food packages to understand how much to eat.
When to Eat: Eating at the same time every day can help control hunger. Some people skip meals for a part of the day (intermittent fasting) to eat less.
Natural Helpers: Some foods like green tea or spices can make your body use more energy.
Moving Your Body: Do exercises that make you breathe hard and build muscles to help burn more calories.
Habits: Write down what you eat, plan your meals, and try not to eat when you’re sad or bored.
Remember, it’s best to follow a diet that is healthy and one you can keep doing. Don’t go for quick fixes or very strict diets. Talk to a doctor before starting any new diet, especially if you have health issues or take medicine.
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