Increase your daily intake of dietary fibers! They are found in vegetables, fruits, legumes, and whole grains. Studies have shown that consuming more foods rich in dietary fibers can help with weight loss. Moderation is key, of course!

Avoid sugar! It’s contained in many drinks and foods and is a significant reason for weight gain as well as health issues like diabetes and heart diseases. It’s important to note that even foods promoted as “healthy” or “organic” can be high in sugars. Reading nutrition labels is essential.

Incorporate some ‘good fats’ into your diet! While fat is often the first thing people think to reduce when aiming for weight loss, good fats (omega-3, -6, -9) can actually aid in weight loss. Foods such as olive oil, avocados, and nuts in small quantities daily can be quite beneficial.

Eat seated at the table away from the television and smartphones! Eating meals in front of the television or computer can sabotage weight loss efforts as it can lead to consuming more calories.

Walk as much as you can! Just 30 minutes of walking per day has been shown to be a great ally in your efforts.

Unleash the chef within you! Cooking more meals at home has been shown to promote weight loss and healthy eating. Preparing meals at home allows you to experiment with new nutritious ingredients while saving money.

Set realistic goals! You can focus on a piece of clothing you want to wear again, like fitting back into your favorite pair of jeans. Be cautious; comparing yourself to magazine models and TV personalities is unrealistic and can lead to overly critical self-judgment or unhealthy choices. The primary motivations should aim at health!

Nadia Panagiotopoulou Dietitian-Nutritionist MSc