Things you can do to lose weight

Do:-

get active for 150 minutes a week – you can break this up into shorter sessions

aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion

aim to lose 1 to 2lbs, or 0.5 to 1kg, a week

read food labels – products with more green colour coding than amber and red are often a healthier option

swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour

cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives

share your weight loss plan with someone you trust – they can help motivate you when you have a bad day

Don’t:-

do not lose weight suddenly with diets

do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives

do not skip meals – you might end up snacking more because you feel hungry

do not finish your plate if you're full – you can save leftover food for the next day

Ways to loose weight naturally :-

1. Add protein to your diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect

2. Prioritize whole, single-ingredient foods

One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.

By doing this, you eliminate the vast majority of added sugar, added fat, and processed food.

Most whole foods are naturally very filling, making it a lot easier to keep within typical calorie limits

Eating whole foods also provides your body with the many essential nutrients that it needs to function properly.

Weight loss often follows as a natural side effect of eating whole foods.

3. Limit processed foods

Processed foods are usually high in added sugars, added fats, and calories.

What’s more, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-like eating than unprocessed foods

4. Stock up on nutritious foods and snacks

Studies have shown that the food you keep at home greatly affects weight and eating behavior

By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.

There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.

5. Limit your intake of added sugar

Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer

On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it

Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.

Minimizing your intake of added sugar is a great way to improve your diet.

There’s actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people

Water is particularly helpful for weight loss when it replaces other beverages that are high in calories and sugar

7. Drink (unsweetened) coffee

Coffee is loaded with antioxidants and other beneficial compounds.

Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn

Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%

Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.