Adopt a High-Protein Diet: Increase your protein intake with lean meats, fish, eggs, and legumes. Protein helps you feel full longer and supports muscle mass.

Adopt a High-Protein Diet: Increase your protein intake with lean meats, fish, eggs, and legumes. Protein helps you feel full longer and supports muscle mass.

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Limit carbohydrates: Reduce your intake of carbohydrate-rich foods like bread, pasta and sugary snacks. Choose whole grains and vegetables instead.

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Try high-intensity interval training (HIIT). They save time and can burn more calories than traditional exercise.

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Stay hydrated: Drink water before meals to control hunger.

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Use smaller plates and load up on fresh vegetables to avoid overeating.

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Limit liquid calories: Avoid sweetened beverages and alcohol. Drink water, herbal teas or black coffee.

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Snack smart: Choose healthy snacks like fruit, nuts or yogurt instead of processed options.

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Avoid eating late at night: Avoid eating after dinner so your body has time to digest and metabolize the calories.

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Keep track of your daily routine: Schedule your meals and exercise so you can adjust your plan accordingly.

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Increase physical activity: Include both cardio exercise (such as running, cycling or swimming) and strength training

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