When you’re looking to lose excess weight and keep it off there’s no one-size fits all method or magic pill. Everywhere you turn there are countless fad diets promising dramatic results in a short amount of time. The truth is, losing and maintaining weight takes a whole lot more than a quick and easy fix. It takes persistence, planning, and healthy habits for a lifetime. If you want to make a change but do not know where to start, follow these five trusted strategies for success.

  • Practice mindful eating. In a world of distractions, it can be difficult to adopt this habit. Mindful eating involves listening to your body’s cues and giving it your full attention. The aim is to slow down while eating so the body and mind are on the same page. So, ask yourself, am I eating this because I am truly hungry, or am I just bored, stressed, or emotional? Being more in tune with your body can help you avoid overeating. Use the food menu in the Dario App to track your food and help raise awareness of the foods you consume.
  • Maintain a regular sleep schedule. Getting adequate quality sleep is critical for a healthy lifestyle. Most adults need seven or more hours per night. Any less has been linked to increased appetite and weight gain. Make a habit of going to bed at the same time every evening. And because stress can cause havoc with your sleeping patterns, create an environment that is relaxing before bed, limit screen time, and avoid stimulants like caffeine.
  • Emphasize whole foods. When grocery shopping, aim to prioritize healthy foods over processed. Nutrient dense foods like fruits, vegetables, legumes, and whole grains provide fiber, increase fullness, and are lower in calories than processed foods. Choose water over sweetened beverages like soda and fruit drinks. Spice up water with fresh lemon, lime, or cucumber.
  • Meal plan for the week. Meal planning at the start of the week saves time and money and helps with portion awareness. Plan your meals out before heading to the grocery store. Many websites have healthy recipes along with videos to make shopping and prep easier than ever. On busy days when it is tempting to go grab a fast-food take-out, keep already prepared healthy meals in the fridge, ready to go without the guilt!
  • Find an activity that brings you joy and stick with it. Maintaining an active lifestyle is another piece in the puzzle of maintaining weight. Physical activity increases the number of calories your body uses for energy. For most people, a combination of aerobic activity and strength training works best. Set realistic goals, start small, and find an activity you love.

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