Prioritize whole, unprocessed foods. Focus on lean protein sources like chicken breast, fish, and beans, complex carbohydrates such as brown rice and quinoa, and plenty of fruits and vegetables. This approach helps maintain satiety and provides essential nutrients.
Hydration and mindful eating
Drink plenty of water throughout the day. Water aids digestion and can help curb appetite. Practice mindful eating – pay attention to your hunger and fullness cues, eating slowly and savoring each bite. This helps prevent overeating.
Regular physical activity
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, spread throughout the week. Incorporate strength training exercises twice a week to build muscle mass, which boosts metabolism. Find activities you enjoy to ensure consistency.
Portion control
Use smaller plates and bowls to visually reduce portion sizes. Measure your food portions to ensure you’re consuming appropriate amounts. This helps you become more aware of your intake.
Limit processed foods and sugary drinks
Reduce consumption of processed foods, sugary drinks, and unhealthy fats. These are often calorie-dense and nutrient-poor, contributing to weight gain. Opt for healthier alternatives whenever possible.
Consult a healthcare professional
Discuss any concerns about weight gain with your doctor or a registered dietitian. They can provide personalized guidance and help you develop a safe and effective plan tailored to your individual needs and medication.
