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X Melt Keto Keep a food and exercise diary. People who log their intake and activity tend to be more successful at weight loss. Here are some free tools: ChooseMyPlate.gov, LoseIt.com, FitDay.com, MyFitnessPal (use the phone app to access information about foods in Residential Dining)

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Eat a variety of plant-based foods, including plenty of fruits and vegetables. At each meal, cover one-half (or more) of your plate with vegetables, cover one-quarter with whole grains, and cover one-quarter with protein.

Eat regularly timed meals (especially breakfast) and snacks because skipping them can lead to overeating later in the day.
Attempt to stop eating once you feel satisfied, but before you feel uncomfortably full.
Often cravings disappear, so if you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food.
Plan meals and prepare snacks ahead of time. Snack on fresh vegetables for crunch and fresh fruits to satisfy your sweet tooth.
Limit the amount of alcohol (beer, wine and liquor) that you drink.

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Try to limit screen time (computers or television) to two hours or less per day. Increase physical activity instead.X Melt Keto
Sleep 8-8.5 hours per night. Studies show that lack of sleep is linked to weight gain.
Eat your favorite high-calorie foods like desserts less frequently and in smaller portions (you don't have to eliminate them altogether).

Know your daily calorie and serving size "budget." Any weight reduction plan should include more than 1400 calories per day. Take care when eating out, because restaurants are notorious for large serving size. Get customized nutrition information at ChooseMyPlate.gov.
Grains: Serving size is 1 slice bread, 1 cup ready-to-eat cereal, 1/2 cup cooked rice or pasta

Fruits: Serving size is cup fresh fruit, 1 cup fruit juice or 1/2 cup dried fruit

Vegetables: Serving size is 1 cup raw or 1/2 cup cooked

Protein: Serving size is 1 egg or 2 egg whites, 1/4 cup cooked dry beans or tofu, 1 tablespoon nut butter, 1/2 ounce nuts or seeds, 1 ounce cooked meat, poultry or fish

Dairy (calcium-fortified foods and beverages can be substituted): Serving size is 1 cup milk or yogurt, 1.5 ounces cheese (choose low-fat or fat-free products)

Fat: 1 teaspoon oil, 2 tablespoons light salad dressing, 1 tablespoon low-fat mayo, 1 teaspoon soft margarine

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Drink: 6-8 (8-ounce) cups per day

Mindful eating:
Make a conscious effort to be present during meals.
Honor your hunger. Hunger pangs are your body's way of saying that it needs energy. If you are hungry, eat. Ignoring your feelings of hunger often leads to overeating later.X Melt Keto
There are ways to cope with uncomfortable emotions without using food, and some options are: going for a walk outside, listening to music, drawing/coloring, or talking with friends & family. However, it is important to acknowledge that stress eating is very common, and can be an opportunity to practice self-compassion and forgiveness.

Physical activity:
Regular physical activity has many benefits. It can help with losing and maintaining weight; increasing Resting Energy Expenditure (REE); strengthening, growing muscles; and improving mood. Three types are recommended:

• Aerobic exercise
• Strength-training
• Flexibility

For more information, see Exercise.

Plateaus:
Even though you are eating well and exercising, you may reach a plateau where your weight stays the same. Plateaus are mainly due to decreased resting energy expenditure (REE). When you consume fewer calories, your REE decreases, thus your body's need for energy decreases. Keep exercising and eating well to help you get through periods with no weight loss. Sometimes a plateau is the body's way of saying that you may not need to lose more weight. Weight loss is not linear, and has complex biological consequences. If you are experiencing physical or emotional distress because of weight loss efforts, reach out to friends, family, or a clinician.

Maintaining weight:

X Melt Keto Once you have lost weight, maintaining your weight might be difficult. If you wish to maintain your weight it is important to prioritize physical activity and making nutritious choices.

To maintain your new weight you need to make sure that you are utilizing as many calories as you are consuming. You may need to experiment with the amount of food you need to maintain your current weight. Make sure to keep exercising regularly and eat plenty of nutrient-dense foods.

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Less safe methods of weight loss:

Before trying a new diet, consult a clinician or dietitian.
Low-calorie diets: It is harmful to reduce your daily calorie intake lower than 1400 calories per day, because your body adjusts to a semi-starvation state and looks for alternative sources of energy. In addition to burning fat, your body will eventually burn muscle tissue. Because your heart is a muscle, prolonged starvation will weaken it and interfere with its normal rhythms. Low-calorie diets don't meet the body's nutritional needs, and without nutrients your body cannot function normally.X Melt Keto

Appetite-suppressant drugs and other diet pills:"Wonder" products that permanently reduce weight do not exist. Products that promise immediate or effortless weight loss will not work in the long run. Appetite suppressants, which often contain a stimulant like caffeine, are associated with side effects including nausea, nasal dryness, anxiety, agitation, dizziness, insomnia and elevated blood pressure. With any product, side effects may be worse if you exceed the recommended dosage.

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Fad diets: Many fad diets emphasize eating a lot of one kind of food rather than a variety of foods, and can be very dangerous. These types of diets are often used to trick people into spending money on ineffective and unproven products. The safest way to eat involves consuming a variety of foods, which ensures that you can obtain all the nutrients your body needs.X Melt Keto

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Liquid diets: Liquid diet drinks or shakes that provide less than 1000 calories per day should only be used under close medical supervision. X Melt Keto These diets can be unsafe and are not nutritionally beneficial due to high sugar content. There is a very low amount of fiber, which causes a sugar rush and crash. Additionally, liquid diets may not alleviate hunger, resulting in overconsumption of other foods.

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