Here are the best evidence-based tips for effective and sustainable weight management — not quick fixes, but habits that actually work long-term 👇
🥗 1. Focus on Nutrition, Not Just Calories
- Eat whole, unprocessed foods — fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Avoid sugary drinks, refined carbs, and packaged snacks.
- Practice portion control — use smaller plates or measure serving sizes.
- Follow the 80/20 rule — eat healthy 80% of the time, and enjoy your favorites in moderation.
💧 2. Stay Hydrated
- Drink at least 2–3 liters of water daily.
- Sometimes, thirst feels like hunger — sip water before snacking.
- Add lemon or mint if plain water feels boring.
🕒 3. Eat Mindfully
- Don’t rush meals — chew slowly and enjoy the taste.
- Avoid distractions (like phones or TV) while eating.
- Stop when you’re 80% full (“Hara Hachi Bu” — a Japanese habit for longevity).
🏃♀️ 4. Stay Active Every Day
- Combine cardio + strength training (both are important).
- Try to move more — walk, take stairs, stretch, or do quick desk workouts.
- Aim for 150 minutes of moderate activity per week (as per WHO).
😴 5. Sleep & Stress Control
- Sleep 7–8 hours a night — lack of sleep increases hunger hormones.
- Manage stress with yoga, meditation, deep breathing, or hobbies.
- Chronic stress leads to weight gain via cortisol spikes.
🧠 6. Track Progress, Not Perfection
- Keep a simple food or activity journal.
- Focus on habits and consistency, not just the scale.
- Celebrate non-scale victories — better energy, mood, confidence.
⚖️ 7. Be Consistent, Not Extreme
- Avoid crash diets — they slow metabolism.
- Small, steady changes work best.
- Remember: “It’s not about losing weight fast, it’s about keeping it off forever.”
Would you like me to make a weekly weight management plan (with food, exercise, and lifestyle goals) tailored to your schedule and preferences?
Contact us-9990809836
Email- vikashkumarbane@gmail.com
Website- aadiwellness.in