Weight lose tips 

1. Eat a lot of fruits and vegetables - they're low calorie foods that'll help you stay full longer, reduce cravings and keep your blood sugar levels steady.


2. Drink water- keeping yourself properly hydrated will prevent overeating and help you feel fuller sooner. If you find it hard to drink enough water, try adding fresh lemon juice to make it taste better! Or add cucumber slices to your water bottle if you prefer. You could even use slices of watermelon or pineapple instead.


3. Include protein in every meal and snack - lean meats, nuts and seeds, beans, eggs, dairy products, tofu, etc. Protein keeps you feeling full longer, helps stabilize blood sugar level and provides vitamins and minerals your body needs for strong bones, muscles and skin.


4. Don't skip breakfast - Your brain doesn't function well without fuel, so eating at least something (even just black coffee) will ensure you won't go hungry later on and start reaching for the junk food.


5. Avoid refined carbs like white bread, pasta and rice - Refined carbs have little nutritional value, so they turn to sugar quickly after being eaten. And although these foods are often high in fiber, they can cause spikes in blood glucose levels, making you crave more sugary foods.


6. Keep portions small - Eating large meals throughout the day means your body gets less time to burn calories. Instead, eat smaller meals more frequently. You'll get a sustained burst of energy and avoid those late afternoon crashes.


7. Make sure you're getting adequate sleep - Not only does lack of sleep make us grumpy and tired throughout the day, it's actually associated with increased appetite and weight gain. So make sure you're getting 8 hours of shut eye each night.


8. Reduce stress - Stress makes us eat, but not necessarily good food. When we’re stressed out, our bodies release hormones like cortisol (the “stress hormone”), adrenaline (for quick bursts of energy) and noradrenaline (which increases heart rate). These hormones tell your body to prepare for fight or flight, so while the short term may be helpful, over time they lead to higher cholesterol and triglycerides and slower metabolism. Try some meditation, yoga, walking, running, swimming or playing sports to help reduce stress.


9. Do some cardio - Research shows that just 30 minutes of moderate activity every day can significantly improve your cardiovascular health. Find a fitness class at your gym or join a local hiking club and get moving.


10. Get outside - Spending time in nature has been shown to lower stress and increase positive emotions like happiness and awe. Plus, spending time in green spaces can boost creativity, concentration and productivity.


11. Be mindful - Being present in the moment and aware of what you’re doing can reduce mindless snacking and help you resist temptation. Also, don’t focus on the negative – remind yourself how great you look and how much healthier you are compared to how you felt yesterday, last week or last year.


12. Have a cheat meal once a week - Just like dieting, giving yourself permission to treat yourself once a week works wonders, says Jana Klauer, certified holistic nutritionist and owner of BodyLove Holistic Health Center & Spa in New York City. "The key is to make the treats fun so you don't mind indulging," she tells Prevention.com. Here are a few ideas: Grab a doughnut or cookie and then reward yourself with a massage; or order a pizza and head straight to the sauna. Even dessert can work — try this chocolate cake recipe.


13. Cut back on alcohol - Alcohol is a depressant that messes with your mood and causes cravings for high-calorie snacks. One study published in Psychopharmacology found people who drank alcohol ate about 20% more calories than non-drinkers. In addition, heavy drinkers tend to snack more often. A 2010 Swedish study found cutting back to three drinks a day lowered binge drinking among teens.


14. Check your salt intake - Sodium makes us thirsty, so we end up drinking more, which equals bloat, headaches and extra bathroom trips. Aim to limit sodium to no more than 1,500 milligrams per day. Cutting back on processed foods is another way to cut back on salt. Read the labels and choose foods that don't have added salt. The U.S. Food and Drug Administration recommends limiting daily sodium consumption to 2,300 milligrams for adults ages 19 and older.