From Sneha Dhobley
1. Enjoy your meals. Chew your food properly and eat slowly. It takes about 20 minutes for your brain to receive a message, so if you eat slowly then your brain receives a message on that you are full.
2. Always opt for Complex Carbs. The whole grains contain a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.
3. Increase your Protein Intake. It is regarded as an important Macronutrient which keeps you full for a longer period of time. Studies have shown that increasing protein intake from 15 to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake (Trusted sourcehttps://pubmed.ncbi.nlm.nih.gov/16002798/)
4. Keep yourself hydrated. Our body is made up of 60% of water. Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults.
5. Include fiber in your diet including local fresh greens and vegetables. Fiber increases
the feeling of fullness and helps to satiate leading to weight loss
Some studies show that increasing dietary fiber can cause weight loss by automatically reducing calorie intake.https://pubmed.ncbi.nlm.nih.gov/11396693/
6. Try to stay active. Try to walk, run, jog exercise to maximize your physical activity. Try to do your daily chores. Using a standing desk at work helps to burn more calories resulting in weight loss.
7. Get proper sleep. It is important to take proper sleep as it interferes affects concentration, productivity, athletic performance, glucose metabolism and immune function.
It is advisable to incorporate small changes step by step and reward yourself for even the smallest achievement to build up the motivation.