Prioritize whole, unprocessed foods. Focus on lean proteins, fruits, vegetables, and whole grains. A balanced diet provides necessary nutrients without excess calories.
Prioritizing Protein
Include protein with each meal to promote satiety and boost metabolism. Aim for 0.8 grams of protein per kilogram of body weight. Good sources include chicken breast, fish, beans, and lentils.
Managing Carbohydrate Intake
Choose complex carbohydrates over simple sugars. Opt for brown rice, quinoa, and oats instead of white bread and sugary drinks. This helps regulate blood sugar and prevents energy crashes.
Incorporating Healthy Fats
Include healthy fats like avocados, nuts, and olive oil. These support hormone production and provide sustained energy.
Exercise Recommendations
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread throughout the week. This could include brisk walking, jogging, cycling, or swimming. Combine this with strength training exercises at least twice a week, targeting all major muscle groups.
Remember, consistency is key. Small, sustainable changes are more effective than drastic, unsustainable ones. Consult a healthcare professional or registered dietitian for personalized guidance.
