5 doctor-backed habits for healthy weight loss

1. Build meals around protein and fiber

Protein and fiber help you feel full longer. Vegetarian options include lentils, beans, chickpeas, paneer, tofu, Greek yogurt and whole grains.

2. Watch liquid calories

Sweet drinks, juice and specialty coffees add up quickly. Water, unsweetened tea and black coffee are better everyday choices.

3. Move more, and add strength training

Walking helps burn calories, and strength training two or three times a week protects muscle while you lose fat.

4. Protect your sleep

Short sleep raises hunger hormones and cravings. Aim for 7 to 8 hours a night.

5. Track your progress beyond the scale

Body composition, waist size, energy and lab results tell a fuller story than weight alone.

This article is for general education and does not replace a visit with your doctor.