Losing weight and keeping it off require dedication to healthy eating and exercise habits as part of daily life, along with addressing negative habits and finding support to stay on the journey.

Trim waistlines not only look better; they can help decrease heart disease and diabetes risks by eliminating unnecessary layers of belly fat that contribute to heart disease and diabetes risk.

1. Eat a Plant-Based Diet

Plant-based diets are high in fiber and packed with healthy nutrients, making it an excellent way to achieve weight loss. Furthermore, these diets avoid processed food linked to obesity like sugary drinks, sodas and junk food; according to one study those following such an eating pattern were more successful at losing weight and keeping it off over time than those who didn’t go plant-based.

Plant-based eating consists of fruits, vegetables, whole grains, legumes (beans and peas), unsalted nuts and seeds and heart-healthy oils. It may include some seafood but excludes meat, poultry and dairy products. Although starting may seem intimidating at first, taking it slowly can pay dividends; try starting off small – try adding one fruit or vegetable per day until gradually increasing to three to five servings at meals.

Protein is another key part of a plant-based diet for weight loss. You can reach your protein goals by including beans, tofu, tempeh and other plant-based sources in your meals such as tempeh. quinoa or any of their counterparts.

There are various styles of plant-based diets, from veganism (which eschews all animal products) to lacto-ovo-vegetarianism, which allows eggs and dairy, and pescatarianism, which permits fish. When trying to lose weight it is wise to opt for predominantly plant-based meals but you may occasionally include animal products in moderation and limited amounts.

2. Be Mindful While You Eat

Practice mindful eating at every meal to better enjoy its flavors and recognize hunger cues, thus helping you only eat when hungry, stop when full, and reduce emotional eating which often stems from boredom, stress or frustration.

Before eating, try taking 10 slow and deep breaths. This can help soothe hunger by providing more oxygen to your body and relieving tension or anxiety that often triggers false hunger pangs. Furthermore, taking this timeout may help identify whether what you really need is food or something else altogether.

Mindful eating involves being aware of your body’s cues for hunger and fullness, the textures, tastes and aromas of food as well as how each food affects energy levels and mood. Furthermore, mindful eaters take time to chew each bite slowly to fully experience this sensory pleasure of food!

Eating mindfully can transform your relationship with food and make weight loss simpler, but it should not be seen as a diet plan or magic bullet. Instead, mindful eating is an approach you can incorporate into daily life for both adults and children; particularly beneficial is teaching young children healthy eating habits to foster an attitude of gratitude towards food from an early age.

3. Get Regular Physical Activity

Physical activity is integral to weight loss and maintaining good health, both of which require physical activity. Regular exercise increases good (HDL) cholesterol while decreasing harmful (LDL) triglycerides – helping reduce heart and blood vessel diseases risk as well as strengthening strength and flexibility, managing weight, managing strength/flexibility, managing strength/flexibility issues and helping manage overall stress. According to CDC guidelines, adults should engage in 150 minutes or 75 minutes or an equivalent combination each week of moderate intensity aerobic activity or vigorous intensity aerobic activity or equivalent combination thereof plus two or more days dedicated solely muscle strengthening activities each week.

Finding time to exercise can be challenging, but even small increments of physical activity can add up and make a difference over time.

4. Change Your Lifestyle

Even modest weight loss can provide immense health benefits. Losing and keeping off even just some weight reduces your risk for heart disease, high blood pressure, breathing issues, diabetes, gallstones and certain cancers. By adopting healthy eating and exercise practices as daily habits you’ll help sustain a healthier weight over time. Your healthcare provider may recommend resources such as clinical programs or federally approved medications or devices that may assist you in reaching your weight goals more easily.