Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
1. Eat a Balanced, Nutrient-Dense Diet
Instead of restrictive dieting, focus on nutrient-dense foods that fuel your body and keep you full longer.
- Prioritize whole foods like vegetables, lean proteins, whole grains, and healthy fats.
- Reduce processed foods, refined carbs, and sugary snacks to avoid blood sugar spikes and cravings.
- Increase fiber intake from foods like oats, legumes, and leafy greens to improve digestion and keep you full.
- Drink plenty of water to stay hydrated and support metabolism.
2. Control Portions & Mindful Eating
- Eat slowly and pay attention to hunger cues to avoid overeating.
- Use smaller plates to help with portion control.
- Avoid eating in front of screens to focus on mindful eating.
- Plan healthy snacks like nuts, Greek yogurt, or fruits to prevent binge eating.
3. Stay Active & Exercise Regularly
Exercise not only helps with weight loss but also improves mood, energy levels, and metabolism.
- Aim for 150 minutes of moderate exercise per week, such as walking, jogging, or cycling.
- Incorporate strength training to build muscle and burn more calories at rest.
- Stay active throughout the day—take the stairs, walk more, and avoid prolonged sitting.
4. Prioritize Sleep & Stress Management
Lack of sleep and high stress can lead to weight gain by increasing cravings and slowing metabolism.
- Get 7-9 hours of quality sleep each night to regulate hunger hormones.
- Manage stress with meditation, deep breathing, or yoga to reduce emotional eating.
5. Set Realistic Goals & Stay Consistent
- Avoid extreme diets and focus on small, sustainable changes.
- Track progress through a journal or fitness app to stay motivated.
- Be patient—healthy weight loss is about 1-2 pounds per week.
Final Thoughts
Weight loss is a journey that requires consistency, patience, and healthy habits. Instead of focusing on quick results, aim for a balanced approach that improves overall health and well-being.