To lose fat, you can try these tips for diet and exercise:
- Eat a balanced diet:Â Eat a variety of nutritious foods, including:
- Fruits and vegetablesÂ
- Whole grains like brown rice, barley, and whole-wheat bread and pastaÂ
- Low-fat or fat-free dairy productsÂ
- Lean proteinsÂ
- Healthy fats like olive oil, avocados, nuts, and nut buttersÂ
- Limit unhealthy foods:Â Reduce your intake of:
- Sugary drinks like soda and dessertsÂ
- Refined grains like white rice and white breadÂ
- Saturated and trans fatsÂ
- CholesterolÂ
- Exercise regularly:Â The CDC recommends at least 150 minutes of moderate-intensity activity per week, plus at least 2 days of strengthening activities.Â
- Eat mindfully:Â Avoid distractions while eating, and take your time to chew and savor your food.Â
- Eat protein with meals:Â Protein can help you feel full by regulating appetite hormones.Â
- Share your plan:Â Having someone you trust to motivate you can help.Â
You can also try: Reading food labels, Getting enough sleep, Trying probiotics, and Drinking less alcohol.
