Dietitians recommend the following eating habits to kick-start weight loss.

When it comes to weight loss, you are probably aware of the importance of eating habits, but where do you begin when making changes to your diet? There is no one-size-fits-all strategy to weight loss nutrition because there are so many options. What matters most is that you make incremental, doable adjustments over time.

Here are the top six eating habits to begin weight loss if you are stuck on how to change your eating habits for weight loss or need more ideas to keep the momentum rolling.

1 Have a protein-rich breakfast

Protein is a macronutrient found in both plant and animal sources of diet. This nutrient is important for the repair and growth of bodily tissues, including muscle, and is recognized for giving you a feeling of fullness, which may help you avoid snacking or overeating.

While protein should be consumed at all meals, it is most frequently overlooked at breakfast, when many people opt for pre-packaged grab-and-go options.

Keep the following items on hand for quick protein options in the morning: hard-boiled eggs, Greek yogurt, cottage cheese, nut butter, pre-made protein drinks, protein bars, and fully cooked chicken and turkey sausage that you can heat and eat.

2 Drinking water is the first thing that comes to mind.

It is fairly uncommon to wake up dehydrated, and immediately drinking caffeinated coffee is not going to help you rehydrate for the day. Try to drink at least one cup of water before you drink anything else or eat anything. You may flavor it with citrus, mint, or cucumber, or warm it up with a huge squeeze of lemon on a cold morning.

Starting your day with a glass of water will help you meet your daily hydration goals and may counteract the amount of higher-calorie, sugar-laden drinks you might otherwise consume, such as sweetened coffee beverages, soda, energy drinks, and juice.

3 Veggie Salmon and Veggies on a Half Plate

Aiming for a half plate of veggies at lunch and dinner is a smart strategy to build fullness and limit overeating on more calorie-dense items for individuals looking to lose weight. Not only will eating more vegetables make you feel fuller, but it will also increase your fiber, antioxidant, and mineral intake.

You might take it a step further and eat your vegetables first before moving on to the protein and carbs on your plate. Prioritizing vegetables will help you get your entire half-plate serving and will give you more satiety before you get into the rest of your meal.

4 Halve the sugar

Refined sugar can be found in a wide range of processed goods, from coffee creamer and cereal to soda and pastries. While eliminating all refined sugar from your diet may seem difficult, decreasing your intake in half is a great place to start when it comes to reducing your intake of this less-than-ideal element.

Cut the sugar in your coffee in half, have one cookie instead of two in the evening, and replace one of your drinks with unsweetened sparkling water. These modifications may appear minor, but when combined and sustained over time, they can make a substantial difference in weight loss.

5 Prepare your meals ahead of time.

While preparing your weekly meals may seem like an extra effort to cram into an already jam-packed schedule, this hour spent planning can make the rest of your week flow much more smoothly. Planning ahead of time can help you cut down on the amount of times you dine out each week and make fewer impulsive grocery store purchases.

If you have the time, go one step further and prepare some of your meals for the week. For a streamlined meal prep that will save time throughout the busy work week, cook your grains and proteins in bulk and wash your fruits and vegetables for meals and snacks.

6 Combine the macros: oats, berries, walnuts, and nuts.

I do not consider a meal complete for most individuals unless it includes carbs, fat, protein, and produce. That means a bowl of cereal for breakfast is not going to cut it, nor will a large steak with no sides. Combining all of these food categories in one meal ensures that you get a wide range of nutrients, couples protein and fat with carbs to keep your blood sugar steady, and improves satiety.

Try mixing in some chopped walnuts and berries, as well as a hardboiled egg on the side, instead of simply a bowl of oatmeal for breakfast.

7 Mindful eating on the go

These are just a few suggestions for kick-starting your weight loss. Any habit you attempt to improve is a step forward that should be congratulated. If this list appears to be too overwhelming, start with one or two components and work your way up from there. Remember that progress is more important than perfection, so give yourself some leeway if developing better habits takes some time.

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