Having regular low-calorie snacks throughout the day along with regular smaller meals is a good way to manage your hunger. Plan snacks as part of your overall calories for the day, and avoid eating unplanned calories.
Alcohol provides a lot of calories and no nutritional benefit. The number of calories in an alcohol drink depends on the amount of alcohol it contains. The following are estimates of the number of calories in alcohol drinks.
Drinking 1 beer at dinner every night adds more than 4,500 extra calories each month. This is a little more than an extra 1 lb (0.5 kg) of body weight a month. If you drink, limiting alcohol will help you lose weight.
A meal is more than just eating food. It can also be a social event, a time to communicate with family and friends, and a time to relax.
Physical activity helps you burn more calories. Experts say more than 5 hours a week (aim for 60 to 90 minutes a day) of moderate activity can help.
Moderate exercise is safe for most people, but it's always a good idea to talk to your doctor before starting an exercise program. Start by doing a short warm-up, such as walking or riding a stationary bike. And stretch briefly.