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1. Do you know that obesity not only makes you not fit back into the old jeans you love but
also raises your chances of developing diabetes, nonalcoholic fatty liver disease,
gallbladder disease, and some types of cancer? So how to lose weight? Whatever your
motivation for wanting to be weight loss, there are a few key strategies to be aware of.
Let's scroll down now for some tips to lose weight!
MUST HAVE LOSING WEIGHT BASICS
• You may have gained weight as a result of eating too large meals. Hence, you need
to keep your portions in check by eating smaller meals to lose weight. Eating
smaller quantities can also help you maintain your weight loss while still allowing
you to enjoy some of your favorite meals.
• In your meal journal, you must write down everything you eat this week, including
beverages, condiments, and even a description of how the dishes were prepared.
Don't forget to keep track of how much and how little you eat and examine the
ingredients list to ensure that serving amounts are correct.

2. • Calculating how many calories you should consume each day is very important in
losing weight. The more you understand the calories in the foods you eat, the
easier it will be to eat the proper amount of food and exercise the right amount.
• Make a meal plan and follow it religiously. Decide what you're going to eat this
week, stock up on the nutritious products you'll need to eat the way you want, and
remember to stick to a calorie budget. Reduce your snacks or try to produce
healthier snacks. If you enjoy eating out frequently, don't try to completely
eliminate it. Plan to eat home-cooked meals six days a week instead. Or if you do
want to eat anything with a higher calorie count, make sure to factor it into your
overall calorie goal for a day. For example, you're on a 1,500-calorie diet and want
to eat a 300-calorie brownie, you'll only have 1,200 calories remaining for the day.

3. • Another tip to lose weight is to drink at least 2 liters of water per day. Drinking
water approximately 30 minutes before meals can help people consume fewer
calories, especially those who are older.
MUST EAT PROPERLY
• Protein is required for the proper functioning of organs and the formation of
muscles. Thus, you should pick fibrous proteins over fatty proteins.
Should choose:
+ lean cuts of beef or extra-lean ground beef when eating red meat
+ soy, nuts, beans, and seeds

4. + low-fat dairy such as low-fat cheeses and nonfat yogurt
Should not choose:
+ the skin of the chicken
+ the fatty deli meats as bologna or salami
• Fruits and vegetables provide natural sugars and fiber, which help you feel full
quicker and the healthiest way to lose weight. So you should eat them more. You
can use vegetables as the main course. Make a stir-fry or a robust salad with a few
ounces of cooked chicken, salmon, or nuts, for example.

5. • The whole grains should be consumed more. Whole wheat bread, oatmeal, whole-
wheat pasta, sweet potato, and brown rice are examples of whole grains.
• Simple carbs should be avoided since they provide fast energy but soon convert to
fat. White bread, processed flour, and white sugar are examples of simple carbs.
• Avoid white bread, semolina pasta, and crackers, as well as processed sweets like
candy bars and sugary veggies.

6. • Cut the amount of salt in your diet. More salt in your diet leads your body to retain
water, making you feel bloated and causing you to gain weight. Instead of salt, use
chili flakes, fresh salsa, or cajun spices and herbs to season your food.
• Never skip meals. Many individuals believe that skipping a meal can help them lose
weight, however, this is a myth. You should eat three meals and two snacks, it may
be a good weight-loss eating routine. Make sure you don't have a calorie-dense
snack like sweets or chips.
• Drinks that are sweetened should be avoided. Sweetened drinks, whether
artificially or naturally sweetened, will have the little nutritious benefit and will add
a lot of empty calories to your diet. Natural sugars will raise your daily calorie
consumption and hinder you from losing weight. If you choose to drink juice, don't
consume more than 1/2 cup every day. Drink unsweetened, calorie-free beverages
instead of sweetened beverages throughout the day.

7. MUST DO EXERCISE
• Begin with simple aerobic and cardio exercises. If you haven't been exercising at
all, start with a small target of 30 minutes three times each week.
• Try a treadmill, an elliptical trainer, a stationary bike, a rowing machine, or a stair
climber at the gym. Begin with short sessions and progressively increase the length
of time as you get more fit. Also, as you lose weight, adjust the machine settings
to increase the intensity.

8. • Enroll in a typical aerobics class or try any variety of movement-based workout
routines. You can try Kickboxing, Jazzercise, Zumba, Pilates, Yoga, Martial arts,
Crossfit or Bootcamp
• Instead of focusing on single muscles, exercise vast muscle groups to burn more
calories and reduce weight. For example, to work your lower and upper bodies at
the same time, you can start with squats and an overhead dumbbell press. Begin
slowly, with one or two 15-minute sessions per week until you feel inspired to do
more. Allow your muscles to recuperate by resting for at least one full day between
strength training workouts in order to avoid pain and injury.

9. • If you don't like the concept of exercising just for the purpose of exercising, let's
play a sport by choosing a pleasant group activity that you enjoy that also gets you
moving. If competitive sports aren't your thing, consider something that you can
do alone. Instead of playing a game with a ball and a net, go swimming, golfing, or
hiking. Also, after dinner, go for a 40-minute to one-hour walk.
MUST BE SMART IN STAYING MOTIVATED
• Come up with new methods to eat less. To aid with your hunger pangs during the
day, try the following:
- Reduce the number of bites you take at each meal by three.
- Between bites, put your knife and fork down.
- Use smaller plates and only fill them once.
- Just eat when you're hungry, do not eat when you're bored.

10. • Find new strategies to deal with your cravings. It's no secret that dieting and
adjusting to exercise can be difficult if you're used to large snacks and sumptuous
meals. However, you can learn to control your cravings by the following ways:
- Instead of eating some snacks, try to smell fresh fruit
- Between meals, let’s close your kitchen.
- Sugary or fattening foods should not be kept in the house.
- Invest in a blue tablecloth or blue plates to eat on, as studies show that the
color blue can help you lose weight.
• Restaurant food is frequently higher in fat, salt, and other weight-loss saboteurs.
So instead of eating out, try to prepare your own meals at home.

11. • Don't eat when you're doing something else. When people watch television, read,
or work while eating, they tend to eat far more than they typically would.
• Make the decision to lose weight as a group. Make a commitment to drop a certain
amount of weight by a given date, with the proviso that if you don't, you'll have to
pay up. You may join a Biggest Loser Club at work or with pals, or you could look
into a weight loss betting website.

12. • Allow yourself a treat if you're heading to a party or going out for a special
occasion. Just be sure these indulgences don't become a regular occurrence. You
can also use non-food rewards. Treat yourself to something special when you
follow a healthy diet and workout routine. When you reach your mini-goals, treat
yourself to a manicure, a massage, or a trip to the movies. If you lose a pound this
week, you can buy that new clothing you've been eyeing.
Check out the description box below for more great weight-loss strategies