Including enough protein can help you feel full for longer, leading to fewer calories consumed throughout the day. This is because your body needs more energy to digest protein, and protein also helps maintain muscle mass while burning fat.
Representational Image
New Delhi: The new year 2026 is starting tomorrow, and for most of us, a New Year's resolution is to focus on fitness and go to the gym every day. For some people, this New Year's fitness journey lasts only a few days, but as the days pass, their resolution fades.
The biggest reason for this is that people don't see results, so they become demotivated. But if you make some changes to your lifestyle, your weight will start decreasing easily. So, let's learn about those changes.
Include protein in every meal
Including enough protein can help you feel full for longer, leading to fewer calories consumed throughout the day. This is because your body needs more energy to digest protein, and protein also helps maintain muscle mass while burning fat.
For this, include lean meat, eggs, dairy, legumes, and tofu in your diet and aim for at least 20-30 grams of protein in every meal.
Stay hydrated by drinking water
Drinking water boosts metabolism and reduces hunger. Often, thirst signals are mistaken for hunger. Replacing sugary drinks with water significantly reduces empty calories. Therefore, drink about 3 liters of water every day.
Physical activity and exercise
Consistent physical activity is key to burning calories and improving metabolic health. Even small changes in daily movement can make a difference.
According to health guidelines, aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming.
Improve your sleep schedule
Poor sleep quality is directly linked to weight gain. Insufficient sleep disrupts hormones like ghrelin and leptin, which regulate appetite.
This can increase your hunger and lead to cravings for high-calorie foods. Establish a regular sleep schedule to ensure you get 7-9 hours of quality sleep every night.
Practice mindful eating
Mindful eating involves paying attention to your food and your body's hunger and fullness cues. This helps prevent overeating and improves digestion by allowing you to savor each meal.
To practice mindful eating, eat slowly, chew thoroughly, and minimize distractions like TV or your phone during meals.
