Build sustainable healthy eating habits for lasting weight loss
Weight loss doesn't have to be complicated. Our approach focuses on whole foods, balanced nutrition, and sustainable habits that work for your lifestyle.
Focus on vegetables, fruits, lean proteins, and whole grains. Minimize processed foods and added sugars.
To lose weight, you need to consume fewer calories than you burn. We make this easy without counting every calorie.
Learn appropriate serving sizes using simple visual cues. No need for scales or measuring cups.
Drink 8-10 glasses of water daily. Often thirst is mistaken for hunger.
Eat at regular intervals to maintain stable blood sugar and energy levels throughout the day.
Include protein at every meal to stay satisfied longer and preserve muscle during weight loss.
Daily Target: 25-30% of calories
Benefits:
Best Sources:
Chicken, fish, eggs, Greek yogurt, lean beef, tofu, legumes
Daily Target: 40-45% of calories
Benefits:
Best Sources:
Oats, quinoa, sweet potatoes, brown rice, fruits, vegetables
Daily Target: 25-30% of calories
Benefits:
Best Sources:
Avocado, nuts, olive oil, fatty fish, seeds, nut butter
Use your hand as a guide for proper portions at each meal:
One palm-sized portion (about 3-4 oz) of lean protein per meal.
Women: 1 palm | Men: 2 palms
One to two fist-sized portions of vegetables per meal.
Women: 1 fist | Men: 2 fists
One cupped handful of complex carbohydrates per meal.
Women: 1 handful | Men: 2 handfuls
One thumb-sized portion of healthy fats per meal.
Women: 1 thumb | Men: 2 thumbs
Estimate your daily calorie needs for weight loss:
0
This creates a healthy deficit for 1-2 lbs weight loss per week