Prioritize Balanced Nutrition

Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. High-fiber, high-protein diets increase satiety and control calories. The Mediterranean diet promotes heart/brain health, reduces cancer risk, supports weight control, and lowers inflammation.

Avoid Ultra-Processed Foods

Limit foods high in added sugars, unhealthy fats, and refined carbs. These foods can trigger overeating by stimulating dopamine (similar to addictive drugs).

Aim for 150 Minutes of Exercise Weekly

Engage in moderate activities (walking, biking, dancing, swimming) for 150 minutes/week. Add strength training 2x/week to build muscle, support metabolism, aid long-term weight loss, and improve cardiovascular health and mood.

Increase NEAT (Non-Exercise Activity Thermogenesis)

Add more movement to daily routine: take stairs, walk during calls, stand more, take walking breaks, park farther away, fidget—find small ways to move more daily.

Prioritize Quality Sleep (7–8 Hours/Night)

Lack of sleep disrupts hunger hormones, increases cravings, and impairs decisions—contributing to weight gain. Avoid eating within 3 hours of bedtime.

Eat Enough Protein

Target 1 gram per kg body weight/day (or 1 g per 2.2 lbs). Include cottage cheese, Greek yogurt, lean meats. Protein drinks/bars can help—look at sugar/additive content.

Manage Stress Effectively

Use mindfulness, yoga, meditation, nature time, and deep breathing to manage stress, which can lead to emotional eating and weight gain.

Stay Hydrated

Drink water throughout the day. Thirst may be mistaken for hunger. Hydration supports satiety. Avoid sugary drinks and juice.

Eat Bread Last

Begin meals with salad (with olive oil) or protein. Eating carbs (bread, rice, potatoes) later reduces the glycemic and insulin response, helping reduce intake.

Set Realistic Goals and Track Progress

Set achievable weight and lifestyle goals. Use food diaries/apps to track meals and exercise. Weigh yourself daily (or at least weekly).