1. Exercise

This one sounds like a no brainer but it’s important to practice what’s doable for you. If currently you don’t exercise, it isn’t realistic to expect yourself to run a triathlon this weekend. Assess where you are now. Pick several times a week you can exercise. Start small. You could do 15 to 20 minutes 3 times a week. The important thing is that you commit and follow through. Once you get into the routine, you can increase the frequency and duration.

Set goals for yourself. Say you start by walking a mile, 3 times a week. Time yourself. Once you try to establish a baseline, set a goal to decrease your time by say 10 percent each week.

The takeaway is to meet yourself where you’re at. Be consistent. Set attainable goals and honor your progress.

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2. Eat a healthy diet

Pies and cakes are oh so sweet but life feels better when you follow the beet.

But seriously, your diet has a huge influence on your ability to lose weight. A study published in The New England Journal of Medicine (see reference 1) found that eating certain foods put on pounds. Specifically, “potato chips, potatoes, sugar-sweetened beverages, unprocessed red meats, and processed meats.” Alternatively, foods like fruits, vegetables, nuts and whole grains are associated with weight loss.

It is well acknowledged, unprocessed plant-based foods are excellent options for people looking to lose weight. This doesn’t mean you have to give up your favorite nachos. If you are going to eat some unhealthy treats, do it in moderation. This could mean letting yourself eat whatever you want one day a month.

3. Avoid sugar-filled drinks

You might not realize it but some drinks can add a surprising amount of calories to your diet. Instead of drinking soda and other sugar-filled drinks, try drinking tea.

Oolong tea is a tasty alternative that actually helps you lose weight. A study, conducted by the Shenyang Pharmaceutical University (see reference 2), shows that oolong tea helps increase lipid metabolism and has other effects on the body that contribute to weight loss.

Another healthy option is Vorda’s Organic Matcha Mix. It’s sweetened with around half the amount of sugar compared to other Matcha teas and has a great authentic taste.

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4. Portion control

It’s important to control not only what you eat, but also how much you eat. Consult your doctor about how many calories you should consume based on your age, body type, activity level and other factors.

Once you establish a daily calorie target, monitor how many calories are in the foods you eat. It can be helpful to keep a calorie diary on your phone or in a notebook. This way you can keep track of how much your eating and stay within your limits.

5. Mindfulness

As Mr. Miagi said, “Wax on, fat off,” or something like that. What is certain though is that losing weight requires discipline.

You’re at a party, that chocolate cookie looks so good and everyone is eating it. It’s your scheduled workout time but wouldn’t it be more fun to Netflix and chill? You’re tired and that sugar soda would give you the quick pick up you need. Undoubtedly, you will be tempted to break out of your routine.

Meditation and breath control can help you practice restraint. When you feel the urge to stray off course take a deep breath. Walk away from what’s alluring you. Find an alternative that fits within your lifestyle.

A great way to invoke mindfulness is to apply a little of Vorda’s Zen pure essential oil blend, which is coming with calming and peaceful effects.

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