1: Balanced diet
Focus on a diet rich in whole foods fruits, vegetables, lean proteins, whole grains, and healthy fats.
Limit process foods and added sugar to create caloric deficit while ensuring you get essential nutrition.
2: Regular exercise:
Incorporate both cardio vascular Exercise like (running , cycling ,or swimming ) and strength training like ( Weight lifting, ) into your routine Aim for at least 150 minute moderate activity each weak to boost calorie burn and build muscle .
3: portion control:
Be attention to portion to avoid over eating using small plates measuring service, and being mindful of your hungry cues can help you manage effectively portion .
4: Stay hydrated
Drinking plenty of water can help control you’re hungry and improve your metabolism, Aim for at least 8 cups day and consider a drink class of water before meals to help curb appetite.
5: Priorities sleep and manage your sleep:
Ensure you get enough sleep (7-9 hours ) and practice stress reducing technique such us meditation, Yoga ,or deep breathing both sleep and manage stress play crucial roles in a weight success .