from breakfast to dinner

Set realistic goals: Aim to lose weight gradually at a rate of 0.5 kg to 1 kg per week. Rapid weight loss can be harmful to your health and often leads to weight regain.

Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. Start by determining your daily caloric needs based on factors such as age, gender, weight, height, and activity level. Then, create a calorie deficit by reducing your calorie intake moderately.

Eat a balanced diet: Focus on eating a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid or limit processed foods, sugary snacks, and beverages. Opt for smaller portion sizes and practice mindful eating to avoid overeating.

Stay hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking.

Regular exercise: Incorporate both cardiovascular exercises and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of strength training exercises. Find activities you enjoy to make it easier to stick to your exercise plan.