Regardless of how much weight you need to lose, there are a few key approaches to weight loss that can benefit anyone. If making all of these changes seems like a lot, it can be helpful to start with one change at a time. Before you know it, you’ll be tackling weight loss in every direction and seeing the results that you have always wanted..

• Exercise regularly: Staying active can help you to keep your mind off of food while also burning calories at the same time. Try to aim for 30 to 60 minutes of physical activity each day. If that seems like a lot, don’t worry–only about 30 minutes of that time needs to be intentional exercise. The rest can be some kind of minor activity, made up of things like choosing to take the stairs or parking further away from the store.

  If you’re starting from no exercise at all, try physical activity two to three days a week until you get used to it. You may even find that you start to crave exercise because of the extra energy it gives you!

• Make better food choices: Unless you are exercising constantly, it will be hard to notice much sustainable weight loss without also making changes to your diet. You can try eating smaller meals every four to five hours to keep your metabolism consistent and to avoid binging on bigger meals when you get too hungry. That means that you shouldn’t skip breakfast!. Adding protein to every meal can also help to make you feel full for longer and even contributes to increased muscle growth, which in turns burns more calories. Most importantly, eat colorful food like fruits and vegetables, and whole grains.
• Write things down: Many people make the mistake of thinking that they are already making good food choices. Try writing down everything that you eat for a week along with serving sizes, times, and your emotional state while eating. Then go back and look at your patterns. You may notice things that you need to change. Try continuing to track your food intake regularly. You might find yourself skipping tempting desserts or snacks if you know that you need to write it down. Many apps on the computer or smartphone are filled with tools for food tracking.
• Find accountability: Many individuals have luck losing weight alongside with a friend or loved one to stay motivated. Even if you don’t have anyone to journey with, make sure you tell those closest to you that you are making a lifestyle change so that they can help keep you accountable and provide you with encouragement along the way.
• Be patient: Losing weight quickly is not sustainable or realistic. Since you didn’t gain all of the weight overnight, you won’t be able to lose it that quickly either. Stay patient and focused on your goals. Remember that is okay to reward yourself sometimes for smaller milestones, like losing 5 pounds. These small rewards can be a new outfit or a movie out with friends.