1. Caloric Deficit (Diet Control)
Consume fewer calories than you burn.
Focus on whole, nutrient-dense foods like vegetables, lean proteins, and whole grains.
Reduce processed foods, sugary drinks, and excessive carbs.
2. Regular Exercise
Combine cardio(walking, running, cycling) and strength training(weights, resistance exercises).
Aim for at least 150–300 minutes of moderate-intensity exerciseper week.
Strength training boosts metabolism and preserves muscle mass.
3. Intermittent Fasting
Restrict eating to specific windows (e.g., 16:8 method—16 hours fasting, 8 hours eating).
Helps regulate insulin levels and promotes fat burning.
Works best when combined with a healthy diet.
4. High-Protein & Fiber-Rich Diet
Protein keeps you full longer and helps maintain muscle mass.
Fiber aids digestion and reduces appetite by slowing digestion.
Include eggs, fish, lean meats, legumes, nuts, and leafy greens.
5. Lifestyle & Behavioral Changes
Sleep:Aim for 7–9 hoursper night to regulate hunger hormones.
Hydration:Drink plenty of water to control hunger and boost metabolism.
Stress Management:Chronic stress increases cortisol, leading to fat storage. Try meditation or yoga.
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