You may have some extra weight due to emotional eating, eating the wrong foods at the wrong time, or various other reasons. Of course, the best thing to do is to consult a specialist and lose weight by spreading it over time in a controlled manner. If you lose weight too quickly, your body will fight to maintain it and regain it. This is a simple matter of self-preservation left from ancient times when rapid weight loss was a sign that you are in danger of starving. However, there are some relatively stylish ways to regulate your weight loss effort.

Reducing alcoholic beverages

Abstain from alcohol for a month!

Alcohol both contains sugar and slows down metabolism. Also, there is the fact that the things that are eaten with it often turn into fat (For example, when you consume a 200-calorie alcoholic drink accompanied by a 200-calorie bruschetta the body first starts burning alcohol calories. In the meantime, the calories from the bruschetta you consume with or immediately after the alcohol start to be stored in the body.)

Not drinking at all initially and then reducing the quantity and frequency of consumption will help your weight control efforts.

When to Eat
Do not eat after 6pm. And consume a majority of the calories before 3 pm. I recommend that you read the book "Circadian Nutrition". Why the timing of meals is so important is explained in this book.

Coffee
It's quite important that you drink coffee. Of course, this is provided that you do not add sugar or whole fat milk. Coffee accelerates the metabolism, suppresses the appetite, and, according to research provides protection against type 2 diabetes.

Protein and Fibrous Foods
Try to consume lean protein that can be obtained from salmon or vegetables along with broccoli and fibrous foods that are among the 100% whole grain foods. This will protect your digestive system, balance your glucose level, and help build and maintain muscle.

Water
Make sure you meet your daily water needs. You may confuse thirst with hunger, which can cause you to eat more than you need to. The basic rule is to never get thirsty. Although it is generally said ‘Consume 3 liters of water a day, this may vary according to the body and needs of the person. You may increase this amount when you exercise and perspire.