Don’t say NO to breakfast: It is a wellknown fact that breakfast is the most important meal of the day. A good breakfast will fuel you up and provide the body with energy. Make sure to include good carbohydrates with fiber, dairy and healthy fats in your breakfast. Having a fruit is also beneficial. Choose whole grains in place of processed foods that contain refined sugars.  

Downsize the portions: Reducing the portions at meal times and having a little something healthy in between meals will help you stay satiated through the day and reduce food cravings. This will aid in maintaining a healthy weight. 

Don’t forget the fats: Replace your saturated fat intake (red meat, butter, cream, ghee, etc.) with unsaturated fat (lean meat, fish, nuts, low fat dairy, vegetable oil etc.). Diets rich in good fats and omega-3 fatty acids provide a variety of health benefits. Saturated fats can increase the risk of heart disease.  

Avoid junk food: Fatty, deep fried foods, cakes, pastries, biscuits, cookies, pies, etc., they all look delicious but once they are inside the body they create a havoc. Just one bad meal can put a strain on the digestive system, delay the digestion and cause changes in the blood sugar levels. These foods have too much fat, sodium and sugar which can cause weight gain and give rise to other health conditions.  

Ditch the sugar: Water is your best friend when you are thirsty. Sodas, sugary drinks and energy drinks will only add to the total calorie intake without any other benefits. If drinking plain water is an issue, infused water (piece of lemon or mint leaves in water for the flavour) is a good option.  

Swap your chocolate spread for peanut/almond butter: Peanut/almond butter contains monounsaturated fats and protein that will hold away hunger for a longer period of time. On the other hand chocolate spread with the loaded sugar shoots up the blood sugar levels, gives instant energy and then leaves you drained quickly as the blood sugar levels plummet. It also leaves you feeling hungry again in a short period of time.  

Eat more fiber: If you want to feel fuller on fewer calories than high fiber foods are your friends. Fiber increases the volume of the food without adding extra calories. It is not broken down in the small intestine and helps in slowing gastric emptying.  

Exercise regularly: Regular exercise helps in utilizing the excess calories and plays an important role in weight loss and weight maintenance.  

Sleep like a baby: Getting 7-8 hours of sleep helps in keeping the excess weight at bay. Lack of sleep is linked to overeating and snacking frequently on fatty and sugary foods.