how to lose your weight?

• Trying intermittent fasting. ...
• Tracking your diet and exercise. ...
• Eating mindfully. ...
• Eating protein for breakfast. ...
• Cutting back on sugar and refined carbohydrates. ...
• Eating plenty of fiber. ...
• Balancing gut bacteria. ...
• Getting a good night's sleep
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Diet plan for eright loss

•  Cut back on refined carbs

  One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

  When you do that, your hunger levels go down, and you generally end up eating fewer calories (1Trusted Source).

  With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

  If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

  A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations (2).

  Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer calories without thinking about it or feeling hungry (3Trusted Source).

  Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.

  There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

  If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index (BMI) (4Trusted Source).

  To determine the best way for you to lose weight, consult your doctor for recommendations.

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  • Breakfast: One bowl of watermelon/kiwi or an apple/pomegranate.
  • Lunch: One bowl of papaya or muskmelon.
  • Evening Snack: One glass of coconut water.
  • Dinner: One guava/ orange or a bowl of berries (strawberries, litchi)
  • Bed-time snacks: One bowl of watermelon/grapes.

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