When you are trying to shed excess weight, it can feel like it takes forever before the pounds drop off. But you don’t have to suffer and put that impatience aside once you change your dieting tactics with a combination of healthy eating habits, regular exercise, and lifestyle changes. Here are 10 relatively easy and effortless ways to help for sustainable weight loss by incorporating these healthy weight management tips:

Sustainable Weight Loss Strategies

Eat More Vegetables and Fruits: These foods are low in calories and high in nutrients, which can help you feel full and satisfied without consuming excess calories.

Watch Portion Sizes: Try to use smaller plates and avoid going back for seconds is important for not adding additional calories that you are trying to cut from your diet. Portion control is key to managing staying on track of how much food you eat.

Limit Sugary Beverages: Cut down on sugary drinks like soda, fruit juice, and energy drinks. In addition, these beverages are often high in calories and health risks to your tooth enamel with decay, heart disease and type 2 diabetes while containing little nutritional value.

For example, a typical can of sugar sweetened soda has about 160 calories per 12-oz. can. Keep in mind that one teaspoon of sugar is 16 calories. Even if you just drank one can of sugar-sweetened soda a day, this could mean five extra pounds a year.

Drink Plenty of Water: Sometimes our bodies confuse thirst with hunger. Drinking water before meals can help you feel fuller and may prevent overeating.

If you find it difficult to drink water, try to make naturally flavored sparkling water your new beverage of choice. You can add some citrus, cucumber or fresh mint to improve that blander taste of plain water.

Choose Whole Grains: Go for whole grains like brown rice, quinoa, and whole wheat bread over refined grains. Whole grains are higher in fiber, which can help you feel full and satisfied.

Embrace Lean Protein: Include sources of lean protein such as chicken, fish, tofu, beans, and lentils in your meals. Protein helps you feel full and can prevent overeating. In fact, a high protein diet can help reduce body weight and decrease fat mass from the body for sustainable weight loss without compromising bone density.

Reduce Your Intake of Processed Foods: Processed foods tend to be high in unhealthy fats, sugars, and calories. A better option is to aim for including more whole, unprocessed foods whenever possible is the best plan for healthy weight loss.

Get Moving: Aim for at least 30 minutes of moderate exercise most days of the week. This can include activities like walking, jogging, swimming, mowing the lawn or cycling.

Pencil in More Sleep: Lack of sleep can disrupt hormones that regulate appetite, leading to increased hunger and cravings. Make it your mission to strive for between seven and nine hours of quality sleep per night.

Practice Mindful Eating: Pay attention to your body’s hunger and signals of fullness. Instead of eating too fast, you want to slow it down by chewing and savoring each bite about thirty-two times before swallowing. This gives the body more time to feel full and is better for digestion. Stop when you feel satisfied instead of stuffed. You always put less food on your plate to avoid wasting it. You just may be surprised at how much less food you really need to feel full.

Remember that sustainable weight loss takes time and consistency. Concentrate on making small, gradual changes to your habits rather than trying to revamp your lifestyle drastically at once. Furthermore, it’s always a good idea to check with your doctor before starting any new diet or exercise regimen. Hopefully, these healthy weight management tips can improve your chances of greater weight loss success.

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