30-Day High-Protein Diabetes-Friendly Meal Plan for Weight Loss

In this 30-day plan, you’ll find a month of high-protein, diabetes-friendly meals and snacks tailored to promote weight loss. To make this plan diabetes-friendly, we included fiber-rich carbohydrates spread throughout the day and a higher-protein routine, both of which can help promote more stable blood sugar levels., Because people with type 2 diabetes are twice as likely to be diagnosed with heart disease, we capped saturated fat at 14 grams per day to promote heart health. While protein and fiber play a significant role in improving blood sugar, they can also help with weight loss since they increase satiety and reduce hunger hormones. To further facilitate weight loss, we opted for a reduced calorie level of 1,500 calories per day in this plan, which is a level where many people will experience weight loss. For those with other goals or calorie needs, we also included modifications for 1,800 and 2,000 calories per day. Whether you currently have diabetes, are looking to reduce your risk or are simply looking for a high-protein weight loss plan to follow, this routine can work for many people. Let’s get started.

Week 1

Day 1

Daily Totals: 1,514 calories, 64g fat, 11g saturated fat, 100g protein, 148g carbohydrate, 32g fiber, 1,393mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (418 calories, 45g carbs)

Dinner (422 calories, 34g carbs)

Snacks

• 1 cup nonfat plain kefir (90 calories, 12g carbs)

Make it 1,800 calories: Add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Roasted Cabbage Salad with Lemon-Garlic Vinaigrette to dinner, add ¾ cup cherries to the kefir snack and add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Day 2

Daily Totals: 1,493 calories, 62g fat, 9g saturated fat, 108g protein, 144g carbohydrate, 37g fiber, 1,945mg sodium

Breakfast (478 calories, 45g carbs)

Lunch (356 calories, 41g carbs)

Dinner (392 calories, 35g carbs)

Snacks

• 1 serving Pizza Pistachios (177 calories, 10g carbs)
• 1 cup nonfat plain kefir (90 calories, 12g carbs)

Make it 1,800 calories: Add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Substitute ¾ cup cherries for the clementine at lunch, substitute 1 serving Cottage Cheese Snack Jar with Fruit for the kefir snack, add 1 medium orange to the pistachio snack and add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Day 3

Daily Totals: 1,497 calories, 60g fat, 10g saturated fat, 94g protein, 163g carbohydrate, 43g fiber, 2,060mg sodium

Breakfast (478 calories, 45g carbs)

Lunch (356 calories, 41g carbs)

Dinner (385 calories, 59g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 4

Daily Totals: 1,523 calories, 67g fat, 13g saturated fat, 115g protein, 130g carbohydrate, 34g fiber, 2,206mg sodium

Breakfast (478 calories, 45g carbs)

Lunch (356 calories, 41g carbs)

Dinner (511 calories, 35g carbs)

Snacks

Make it 1,800 calories: Add 1 small banana to the hard-boiled egg snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, substitute 1 cup cherries for the clementine at lunch, add 1 small banana to the hard-boiled egg snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Day 5

Daily Totals: 1,511 calories, 66g fat, 12g saturated fat, 110g protein, 141g carbohydrate, 33g fiber, 2,077mg sodium

Breakfast (411 calories, 38g carbs)

Lunch (356 calories, 41g carbs)

Dinner (417 calories, 32g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 6

Daily Totals: 1,509 calories, 70g fat, 12g saturated fat, 88g protein, 140g carbohydrate, 30g fiber, 1,601mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (414 calories, 32g carbs)

Dinner (449 calories, 42g carbs)

Snacks

• 1 serving Pizza Pistachios (177 calories, 10g carbs)
• ⅔ cup nonfat plain kefir (59 calories, 8g carbs)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add serving Pineapple & Avocado Salad to dinner and add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Day 7

Daily Totals: 1,520 calories, 73g fat, 13g saturated fat, 90g protein, 135g carbohydrate, 33g fiber, 2,000mg sodium

Breakfast (355 calories, 40g carbs)

Lunch (447 calories, 42g carbs)

Dinner (439 calories, 37g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, 1 cup cherries to the pistachio snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Week 2

Day 8

Daily Totals: 1,504 calories, 69g fat, 10g saturated fat, 96g protein, 145g carbohydrate, 30g fiber, 2,044mg sodium

Breakfast (358 calories, 55g carbs)

Lunch (418 calories, 36g carbs)

Dinner (421 calories, 31g carbs)

Snacks

• 1 serving Pizza Pistachios (177 calories, 10g carbs)
• ⅔ cup nonfat plain strained (Greek-style) yogurt + ½ cup raspberries (120 calories, 13g carbs)

Make it 1,800 calories: Add 3 Tbsp. chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Substitute 1 cup cherries for the orange at lunch, add 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner, add 3 Tbsp. chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl.

Day 9

Daily Totals: 1,521 calories, 72g fat, 12g saturated fat, 107g protein, 127g carbohydrate, 30g fiber, 2,015mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (413 calories, 37g carbs)

Dinner (424 calories, 31g carbs)

Snacks

• 1 serving Pizza Pistachios (177 calories, 10g carbs)
• ⅔ cup nonfat plain strained (Greek-style) yogurt + ½ cup raspberries (120 calories, 13g carbs)

Make it 1,800 calories: Add 1 cup nonfat plain kefir to breakfast and add ¼ cup chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, add ¼ cup chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Day 10

Daily Totals: 1,522 calories, 70g fat, 12g saturated fat, 87g protein, 146g carbohydrate, 32g fiber, 1,486mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (393 calories, 32g carbs)

Dinner (514 calories, 57g carbs)

Snacks

• ⅔ cup nonfat plain strained (Greek-style) yogurt + ½ cup raspberries (120 calories, 13g carbs)
• 1 large hard-boiled egg + ½ cup blackberries (108 calories, 7g carbs)

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Add 1 cup nonfat plain kefir to breakfast, add ¼ cup chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Day 11

Daily Totals: 1,523 calories, 69g fat, 9g saturated fat, 98g protein, 142g carbohydrate, 31g fiber, 1,510mg sodium

Breakfast (387 calories, 37g carbs)

Lunch (420 calories, 38g carbs)

Dinner (416 calories, 35g carbs)

Snacks

• 1 serving Pizza Pistachios (177 calories, 10g carbs)
• 1 cup raspberries + ⅔ cup nonfat plain kefir (123 calories, 23g carbs)

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Increase to ¾ cup cooked brown rice at dinner, add 1 medium apple to the pistachio snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 12

Daily Totals: 1,516 calories, 57g fat, 13g saturated fat, 98g protein, 159g carbohydrate, 30g fiber, 1,839mg sodium

Breakfast (358 calories, 55g carbs)

Lunch (420 calories, 38g carbs)

Dinner (481 calories, 32g carbs)

• 1 thin (0.5-oz.) slice whole-wheat baguette

Snacks

• 1 cup raspberries + ⅔ cup nonfat plain kefir (123 calories, 23g carbs)
• 1 large hard-boiled egg + ¾ cup blackberries (124 calories, 11g carbs)

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the hard-boiled egg snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack. 

Day 13

Daily Totals: 1,516 calories, 68g fat, 14g saturated fat, 96g protein, 143g carbohydrate, 31g fiber, 1,298mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (464 calories, 29g carbs)

Dinner (394 calories, 30g carbs)

Snacks

• 1 cup nonfat plain kefir (59 calories, 8g carbs)
• 1 medium apple + 1 Tbsp. natural peanut butter (190 calories, 29g carbs)

Make it 1,800 calories: Increase to 2 Tbsp. peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner, increase to 2 Tbsp. peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Day 14

Daily Totals: 1,485 calories, 54g fat, 14g saturated fat, 102g protein, 158g carbohydrate, 30g fiber, 1,454mg sodium

Breakfast (409 calories, 48g carbs)

Lunch (468 calories, 31g carbs)

Dinner (393 calories, 52g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner and substitute 1 serving Cottage Cheese-Berry Bowl for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner, add ¼ cup dry-roasted unsalted almonds to the kefir snack and substitute 1 serving Cottage Cheese-Berry Bowl for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers snack.

Week 3

Day 15

Daily Totals: 1,523 calories, 73g fat, 11g saturated fat, 102g protein, 133g carbohydrate, 30g fiber, 1,284mg sodium

Breakfast (411 calories, 38g carbs)

Lunch (418 calories, 36g carbs)

Dinner (497 calories, 45g carbs)

Snacks

• ⅔ cup nonfat plain strained (Greek-style) yogurt + ½ cup raspberries (120 calories, 13g carbs)
• 1 large hard-boiled egg (78 calories, 1g carbs)

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to the yogurt snack, add ¼ cup dry-roasted unsalted almonds to the hard-boiled egg snack and add 1 serving Cottage Cheese-Berry Bowl as a snack.

Day 16

Daily Totals: 1,517 calories, 54g fat, 14g saturated fat, 108g protein, 163g carbohydrate, 30g fiber, 1,716mg sodium

Breakfast (344 calories, 33g carbs)

• 1 cup sliced strawberries 

Lunch (329 calories, 39g carbs)

Dinner (359 calories, 28g carbs)

Snacks

• 1 medium apple + 1 Tbsp. natural peanut butter (190 calories, 29g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• 1 cup nonfat plain kefir + 1 clementine (125 calories, 21g carbs)

Make it 1,800 calories: Increase to 2 Tbsp. natural peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds to the kefir snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, increase to 2 Tbsp. natural peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds to the kefir snack.

Day 17

Daily Totals: 1,510 calories, 61g fat, 10g saturated fat, 87g protein, 174g carbohydrate, 35g fiber, 1,1108mg sodium

Breakfast (407 calories, 38g carbs)

Lunch (329 calories, 39g carbs)

Dinner (415 calories, 55g carbs)

Snacks

• 1 medium apple + 1 Tbsp. natural peanut butter (190 calories, 29g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)

Make it 1,800 calories: Increase to 2 Tbsp. natural peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch, increase to 2 Tbsp. natural peanut butter at the apple snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Day 18

Daily Totals: 1,520 calories, 71g fat, 14g saturated fat, 99g protein, 136g carbohydrate, 32g fiber, 1,689mg sodium

Breakfast (344 calories, 33g carbs)

Lunch (329 calories, 39g carbs)

Dinner (476 calories, 35g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 19

Daily Totals: 1,480 calories, 59g fat, 9g saturated fat, 100g protein, 152g carbohydrate, 36g fiber, 1,080mg sodium

Breakfast (408 calories, 48g carbs)

Lunch (329 calories, 39g carbs)

Dinner (373 calories, 36g carbs)

Snacks

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to dinner and add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Day 20

Daily Totals: 1,492 calories, 59g fat, 11g saturated fat, 98g protein, 151g carbohydrate, 31g fiber, 1,734mg sodium

Breakfast (355 calories, 35g carbs)

Lunch (373 calories, 36g carbs)

Dinner (489 calories, 44g carbs)

Snacks

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Substitute 1 serving Banana–Peanut Butter Yogurt Parfait for the Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Day 21

Daily Totals: 1,508 calories, 59g fat, 11g saturated fat, 99g protein, 160g carbohydrate, 34g fiber, 1,213mg sodium

Breakfast (408 calories, 48g carbs)

Lunch (373 calories, 36g carbs)

Dinner (421 calories, 52g carbs)

Snacks

• 1 cup nonfat plain kefir (90 calories, 12g carbs)

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to dinner and add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Week 4

Day 22

Daily Totals: 1,507 calories, 66g fat, 12g saturated fat, 106g protein, 138g carbohydrate, 31g fiber, 1,605mg sodium

Breakfast (344 calories, 33g carbs)

Lunch (398 calories, 32g carbs)

Dinner (443 calories, 43g carbs)

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• 1 cup nonfat plain kefir + 1 cup blackberries (152 calories, 26g carbs)

Make it 1,800 calories: Add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Substitute 1 serving Watermelon-Peach Smoothie for the strawberries at breakfast, increase to 1 cup blueberries at lunch and add 1 medium banana with 2 Tbsp. natural peanut butter as a snack.

Day 23

Daily Totals: 1,505 calories, 64g fat, 13g saturated fat, 97g protein, 157g carbohydrate, 30g fiber, 1,398mg sodium

Breakfast (408 calories, 48g carbs)

Lunch (313 calories, 42g carbs)

Dinner (437 calories, 37g carbs)

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• ¼ cup dry-roasted unsalted shelled pistachios (176 calories, 9g carbs)

Make it 1,800 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner and add 1 cup blackberries to the pistachio snack.

Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner, add 1 cup blackberries to the pistachio snack and add 1 medium apple with 1 Tbsp. natural peanut butter as a snack.

Day 24

Daily Totals: 1,496 calories, 63g fat, 14g saturated fat, 87g protein, 171g carbohydrate, 33g fiber, 1,737mg sodium

Breakfast (344 calories, 33g carbs)

Lunch (313 calories, 42g carbs)

Dinner (425 calories, 35g carbs)

Snacks

• ¼ cup dry-roasted unsalted shelled pistachios + 1 medium apple (271 calories, 34g carbs)
• 1 cup nonfat plain kefir + 1 medium orange (152 calories, 27g carbs)

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Substitute 1 serving Watermelon-Peach Smoothie for the strawberries at breakfast, increase to 1 ½ cups cherries at lunch and add 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Day 25

Daily Totals: 1,516 calories, 54g fat, 12g saturated fat, 101g protein, 171g carbohydrate, 33g fiber, 1,485 sodium

Breakfast (408 calories, 48g carbs)

Lunch (313 calories, 42g carbs)

Dinner (541 calories, 55g carbs)

Snacks

Make it 1,800 calories: Add 1 serving Citrus-Arugula Salad to dinner and 1 medium apple to the kefir snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner, 1 medium apple to the kefir snack and add ¼ cup dry-roasted unsalted almonds as a snack.

Day 26

Daily Totals: 1,497 calories, 45g fat, 14g saturated fat, 104g protein, 186g carbohydrate, 31g fiber, 1,893mg sodium

Breakfast (344 calories, 33g carbs)

Lunch (313 calories, 42g carbs)

Lunch (424 calories, 43g carbs)

Snacks

• 1 cup nonfat plain strained (Greek-style) yogurt + 1 cup blackberries (195 calories, 22g carbs)
• 1 cup nonfat plain kefir + 1 large pear (221 calories, 47g carbs)

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Substitute 1 serving Watermelon-Peach Smoothie for the strawberries at breakfast, add 1 Tbsp. chopped walnuts to the yogurt snack and add 1 medium apple with 2 Tbsp. natural peanut butter as a snack.

Day 27

Daily Totals: 1,507 calories, 52g fat, 12g saturated fat, 97g protein, 171g carbohydrate, 31g fiber, 1,361mg sodium

Breakfast (408 calories, 48g carbs)

Lunch (424 calories, 43g carbs)

Dinner (413 calories, 51g carbs)

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)
• ⅔ cup nonfat plain kefir + ½ cup blackberries (90 calories, 15g carbs)

Make it 1,800 calories: Add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner, increase to 1 cup kefir at snack and add 1 medium apple + 2 Tbsp. natural peanut butter as a snack.

Day 28

Daily Totals: 1,517 calories, 56g fat, 14g saturated fat, 119g protein, 150g carbohydrate, 32g fiber, 1,826mg sodium

Breakfast (407 calories, 38g carbs)

Lunch (424 calories, 43g carbs)

Dinner (487 calories, 50g carbs)

Snacks

Make it 1,800 calories: Increase to 1 cup yogurt at snack and add ¼ cup chopped walnuts.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack and at the yogurt snack, increase to 1 cup yogurt and add ¼ cup chopped walnuts.

Week 5

Day 29

Daily Totals: 1,525 calories, 64g fat, 11g saturated fat, 109g protein, 139g carbohydrate, 33g fiber, 1,502mg sodium

Breakfast (407 calories, 38g carbs)

Lunch (418 calories, 45g carbs)

Dinner (503 calories, 37g carbs)

(*add Spotlight 1-2)

Snacks

Make it 1,800 calories: Increase to 1 cup yogurt at snack and add ¼ cup chopped walnuts.

Make it 2,000 calories:  Add ¼ cup dry-roasted unsalted almonds as a snack and at the yogurt snack, increase to 1 cup yogurt and add ¼ cup chopped walnuts.

Day 30

Daily Totals: 1,500 calories, 65g fat, 13g saturated fat, 87g protein, 156g carbohydrate, 37g fiber, 1,269mg sodium

Breakfast (332 calories, 33g carbs)

Lunch (418 calories, 45g carbs)

Dinner (451 calories, 51g carbs)

Snacks

• ¾ cup nonfat plain strained (Greek-style) yogurt + ½ cup blackberries (131 calories, 13g carbs)
• 1 serving Cottage Cheese-Berry Bowl (170 calories, 14g carbs)

Make it 1,800 calories: Substitute 1 ¼ cups cherries for the orange at breakfast and at the yogurt snack, increase to 1 cup yogurt and add ¼ cup chopped walnuts.

Make it 2,000 calories: Substitute 1 ¼ cups cherries for the orange at breakfast, add ¼ cup dry-roasted unsalted almonds as a snack and at the yogurt snack, increase to 1 cup yogurt and add ¼ cup chopped walnuts.

Other Tips for Healthy Weight Loss

• Focus on Fiber: Eating enough fiber is linked to many health benefits, including better blood sugar, improved heart health and weight loss. While fiber needs vary, women should typically aim for at least 24 to 28 grams of fiber while men should aim for 28 to 34 grams of fiber per day. High-fiber foods include whole grains, legumes, fruits, vegetables and seeds. 
• Eat Plenty of Protein: Research shows that protein has a greater impact on satiety than fat and carbohydrate because it can suppress hunger-promoting hormones, like ghrelin, while increasing hormones that help you feel full. Including protein at most meals and snacks tends to be an effective strategy for weight loss.
• Get Enough Sleep: Regularly getting poor sleep can increase appetite-inducing hormones, negatively impact metabolism and increase snacking, particularly on foods high in simple carbohydrates and added sugar, all of which can lead to weight gain. If you’re trying to lose weight, don’t underestimate the impact that sleep can have on your goals. Experts recommended aiming for 7 to 9 hours a night of quality sleep.
• Seek Support: Whether your goals are losing weight or setting a different health goal, it’s hard to make changes to your routine. Seeking support from a health professional, such a registered dietitian, as well as support from family and friends, can help you achieve your goals. 
• Exercise: A review of studies suggests that 150 to 225 minutes a week of moderate-intensity exercise, such as a brisk walk, results in 2 to 3 kilograms of weight loss (about 4.5 to 6.5 pounds). Increasing to 225 to 420 minutes a week of moderate-intensity exercise results in a 5 to 7.5 kilogram weight loss (about 11 to 16.5 pounds). Though that level of exercise may not be realistic for some people, moving your body however you’re able to can be beneficial for your health. Aim to set realistic goals and gradually increase duration as you go.