How to Lose Body Fat, According to a Dietitian

1.

Set Realistic Goals:

Aim for gradual, sustainable weight loss of 1-2 pounds per week. This can be achieved by creating a calorie deficit of 500-1000 calories per day through diet and exercise.

Focus on Nutrition:

Prioritize nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Control Portions:

Pay attention to portion sizes to avoid overeating. Use smaller plates, bowls, and utensils to help control portions.

Eat Mindfully:

Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring each bite.

Limit Processed Foods:

Minimize intake of processed foods high in added sugars, unhealthy fats, and refined carbohydrates.

Stay Hydrated:

Drink plenty of water throughout the day to stay hydrated and help regulate appetite. Aim for at least 8-10 cups of water per day.

Include Protein at Every Meal:

Protein helps keep you feeling full and satisfied, and it also helps preserve lean muscle mass during weight loss.

Incorporate Healthy Fats:

Include sources of healthy fats such as avocados, nuts, seeds, and olive oil in your diet.

Plan Ahead:

Take time to plan your meals and snacks for the week ahead. This can help prevent impulse eating and make healthier choices easier.

Be Active:

Incorporate regular physical activity into your routine, including both cardiovascular exercise and strength training.

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