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Identify the issue -

It's important to differentiate between proper weight gain, caused by excessive caloric consumption, from just feeling bloated, which can be caused by fluid retention. Water retention symptoms include: a distended belly, a feeling of heaviness in the legs, as well as swollen eyelids, lips, and hands.

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Begin a new diet -

To start, avoid consuming salty foods since they can lead to fluid retention, and stay adequately hydrated by drinking water.

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Stay realistic about it -

Following a new diet can be challenging, particularly when you have unrealistic expectations regarding the amount of weight you can shed and how quickly. It's essential to be realistic and not anticipate instant results.

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You can do it! -

To successfully achieve weight loss, it is essential to have a strong commitment. It is important to maintain determination and set daily goals to keep oneself motivated. These strategies can be helpful in achieving the desired results.

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Weekly schedule -

Create a meal plan for the upcoming weeks by listing your main meals every week. This has the added benefit of reducing the pressure on your bank account in January...

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Buying groceries -

Purchase food items that require cooking or preparation instead of opting for ready-to-eat processed meals.

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Timing meals -

Assigning a fixed time for each meal is a good idea to build routine.

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Dining area -

Eat your meals at the same place every day.

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Serving -

Place your portion directly on your plate and avoid leaving pots and pans on the table for serving purposes.

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Get rid of Christmas leftovers -

Leftover cakes can be preserved by freezing them or shared with friends, family, or neighbors.

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Exercise regularly -

Regular exercise is crucial for weight loss. It is recommended that you engage in physical activity if you are aiming to shed some pounds.

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Water -

Remove all beverages with calories from your diet. Stay away from sodas, alcohol, and any other calorie-containing drinks. Opt for water and tea instead.

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Wait 10 minutes -

According to studies, specific food cravings can diminish within 10 minutes. Therefore, instead of hastily purchasing chocolate, simply wait for the craving to go away in that time frame.

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Consume fruit -

Do you crave sweets? Consume fruit to curb your sugar craving and fulfill your desire for sweetness.

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Eating frequency -

Instead of three meals, consider having five to six small meals per day for better results.

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Inspiring quotes -

Encourage yourself by placing post-it notes on your refrigerator containing reminders like "You are worth it" or "remember that dress you want to wear." Self-motivation is crucial for weight loss.

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Breakfast -

Have breakfast. The first meal of the day supplies energy and boosts your metabolism.

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Reduce processed carbohydrates -

Refined carbohydrates like white bread, pasta, and cereal should be avoided.

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Fiber and protein -

Include fiber-rich foods in your diet like rice, wholegrain pasta, fresh fruit, legumes, and nuts. These foods are nutritious and provide a long-lasting feeling of fullness. It is equally important to consume protein. Incorporate meat, white fish, egg whites, skimmed milk, seafood, and plant-based proteins like tofu into your meals. Protein is necessary for maintaining and building muscle mass.

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Pause -

To stay motivated on your diet, allow yourself to indulge in your favorite foods every 21 meals. This small break will help you stick to your diet while still being able to enjoy what you love the most. Don't worry, it won't impact your weight loss progress.

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Greener options -

Replace starchy staples like rice and potatoes with versatile vegetables that can be enjoyed grilled, sautéed, or steamed.

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Light food -

Choose light meals like veggies, legumes, and salads, and go for grilled lean meats.

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Juice drinks -

Stay hydrated with water and low-calorie, natural fruit juices like melon, lemon, pineapple, and passion fruit.

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Wholegrain -

Add rice, wholemeal bread, pasta, oats, and muesli to your diet. These foods are packed with fiber, vitamins, antioxidants, and minerals.

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Cut down on sugar -

Limit consumption of sugary foods by opting for fruit-based desserts instead.

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Snacks -

Snacks like fruit, low-fat yogurt, white cheese, or low-calorie cereal bars are excellent for in-between meal cravings.

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Healthy fats -

Include foods that are high in unsaturated fats, like salmon, avocado, and nuts, in your diet. Consuming them in moderation can be good for your health and won't hinder weight loss.

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Focus -

Keep your focus on achieving a healthier lifestyle, increased energy, self-confidence, and improved quality of life.  

See also: Healthy eating habits from around the world

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