Avoid unplanned eating
Having regular low-calorie snacks throughout the day along with regular smaller meals is a good way to manage your hunger. Plan snacks as part of your overall calories for the day, and avoid eating unplanned calories.
Alcohol provides a lot of calories and no nutritional benefit. The number of calories in an alcoholic drink depends on the amount of alcohol it contains. The following are estimates of the number of calories in alcoholic drinks.
Drinking 1 beer at dinner every night adds 4,144 extra calories to your diet each month. This is a little more than an extra 1 lb (0.5 kg) a month. If you drink, limiting alcohol will help you lose weight.
Make mealtimes pleasant
A meal is more than just eating food. It can also be a social event, a time to communicate with family and friends, and a time to relax.
Use a meal plan to help control what you eat
Physical activity helps you burn more calories. Experts say to do either of these:
You can choose to do one or both types of activity. And it's fine to be active in blocks of 10 minutes or more throughout your day and week. Do what works best for you. For example, you could do moderate activity twice a week for at least 1 hour and 15 minutes at a time. Or you could do 10 minutes 3 times a day, 5 days a week.
You could do vigorous activity 15 minutes a day, 5 days a week. Or you can try to do it once a week for 1¼ hours, or for 25 minutes a day, 3 days a week.
Moderate exercise is safe for most people, but it's always a good idea to talk to your doctor before starting an exercise program. Start by doing a short warm-up, such as walking or riding a stationary bike. And stretch briefly.