Healthy Meals and Snacks: Ensure that each meal consists of 50 percent fruits and vegetables, 25 percent whole grains, and 25 percent protein. Aim for a total fiber intake of 25–30 grams daily.
Eliminate Trans Fats: Remove trans fats from the diet and minimize the intake of saturated fats, which are strongly linked to coronary heart disease.
Eat Healthful Foods: Focus on consuming fresh fruits and vegetables, fish, legumes, nuts, seeds, and whole grains like brown rice and oatmeal.
Avoid Unhealthy Foods: Stay away from foods with added oils, butter, and sugar, as well as fatty red or processed meats, baked goods, bagels, and white bread.
Keep a Food and Weight Diary: Self-monitoring is essential for successful weight loss. Use a paper diary, mobile app, or dedicated website to record food intake and track progress.
Regular Physical Activity: Engage in regular physical activity to aid weight loss and promote overall physical and mental health. Increasing activity frequency in a disciplined manner is crucial for success.
Eliminate Liquid Calories: Cut down on sugary drinks like soda, tea, juice, or alcohol, as they provide empty calories without nutritional benefits.