"Eating more soluble and insoluble fiber can keep you feeling satiated and prevent you from feeling hungry," says Valdez.
"Be clear on what your goals are—do you want to simply lose weight? Improve a specific quality of life factor? What are you looking for?" says Colleen Tewksbury.
"A study showed that bumping up the protein intake increases satiety, decreased overall food intake, and preserves muscles," says Valdez.
"Weight management is an entire field of care with specialists. Building a team of support is important to work towards long-term weight goals," says Tewksbury.
Green tea has been studied for its weight loss benefits thanks to its antioxidant EGCG that targets fat cells, so make yourself a cup the next time you need a warm drink.
A 2020 study found that participants who ate a high-calorie breakfast compared to those who ate a low-calorie breakfast burned nearly twice as many calories throughout day.
"Studies show that aerobic exercise leads to significant weight loss in men and women," says Valdez. "Aerobic exercise includes running, walking, or swimming.
Adequate sleep (7 to 9 hours for adults) boosts your mood, reduces inflammation and helps your skin repair itself, but it’s important for weight management too.