Increase your fiber intake. Aim for 25-30 grams daily through fruits, vegetables, and whole grains. This helps promote satiety and regulate bowel movements.
Choose lean protein sources. Prioritize fish, poultry, beans, and lentils. Protein keeps you feeling full longer, aiding weight management.
Hydrate consistently. Drink plenty of water throughout the day. Water aids digestion and helps you feel full, reducing overall calorie consumption.
- Limit saturated and trans fats. These fats are found in processed foods, fried foods, and many baked goods. Reduce your intake for better heart health and weight management. Reduce your sugar intake. This includes sugary drinks, sweets, and processed foods high in added sugar. Opt for naturally sweet options like fruit.
Plan your meals. Preparing meals in advance helps you make healthier choices and avoid impulsive, unhealthy eating. Portion control is key. Use smaller plates and be mindful of serving sizes. This helps you consume fewer calories without feeling deprived. Incorporate regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This boosts metabolism and burns calories.
Monitor your progress. Track your food intake, exercise, and weight. This helps identify areas for improvement and maintain motivation.
Consult a healthcare professional. Discuss your weight loss goals and any dietary restrictions or concerns with your doctor or a registered dietitian before starting Orlistat or making significant dietary changes. They can provide personalized guidance and monitor your progress to ensure you’re on the right track.
