1. Be patient with this process,

advises registered dietitian Heidi Katte, coordinator of Milwaukee Area Technical College’s nutrition program and diet program technician Associate degree in Milwaukee. Even if you can exercise, losing weight in the short term can be challenging. Since you will not be able to walk much, know that it can take a long time and you may have some problems.

2. Play around with plates.

One common strategy used to lose weight is to play with plate size and parts on the plate. At dinner, one idea is to use your small plate of whole grain and protein salad and your larger non-starchy vegetarian dinner plate, says Kimberlain.

This helps you fill more of those low veggies. Another idea for the plate: If you’re on vacation or at a special event with some of your favorite desserts, don’t miss out, says Katte. Instead, feed the portion using a small plate instead of a large plate.

3. Watch your parts.

In the U.S., especially in restaurants, we tend to get the most balanced food, says Weisenberger. Plan to eat only half of what is fed. Don’t be afraid to take home a doggie bag of leftover food.

4. Eat without interruption.

Think of a few foods you have eaten. Did you read or watch something on the screen? Maybe you drive and eat? It is easier to eat too much if you do not focus on what you are eating. Put the phone away (or turn off the TV or any other distraction) to enjoy each bite. Mentally eating by chewing is another way to focus on what you are eating, so you know when you are full, says Katte.

Beans. For example, a cup of black beans contains 15 grams of fiber.

Broccoli. One cup contains 5 grams of fiber.

Pears. The middle pair contains 5 amu grams of fiber.

Raspberries. One cup contains 8 grams.

Whole wheat spaghetti. One cup will give you 6 grams of fiber.

Many fruits and vegetables are rich in fiber. Make sure you increase your intake of water as you add more fiber to your diet. Besides, extra fiber can be very difficult to digest and can depress you.

5. Get more fiber.

Fiber is the substance in food that helps to fill you up so you stay full longer. The recommended serving for fiber is 25 grams a day to women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, Katte says.

Foods that are rich in fiber include:

Beans. For example, a cup of black beans has 15 grams of fiber.

Broccoli. One cup contain 5 grams of fiber.

Pears. A medium pear has 5½ grams of fiber.

Raspberries. One cup has 8 grams.

Whole wheat spaghetti. One cup will give you 6 grams of fiber.

Most fruits and vegetables are rich in fiber. Make sure to increase your water intake as you add more fiber to your diet. Otherwise, the extra fiber could be too hard on your digestion and may constipate you.

6. Drink plenty of water.

Eating a rich diet while drinking plenty of water is a combination of winning weight effectively, says Weisenberger. Water helps to replenish it more, as does fiber. It can also replace sugary drinks like soda that can easily add 250 to 500 calories a day to your diet, depending on what you drink, says Katte.

Here are a few ways to get more water:

Carry a water bottle.

Plan a drinking water schedule, so make sure you drink water every day.

When working, make it a habit to get up regularly and refill your water. That could mean going to a water fountain or a kitchen regularly, Katte said. In any case, you get plenty of water and get in a few extra steps.

7. Add protein.

While we all need a healthy combination of complex carbohydrates, healthy fats and proteins (you can work with a registered dietitian to find the right amount for you), a high protein diet can help you replenish and maintain your body, Weisenberger says. He recommends about 25 to 30 grams of protein per meal rather than eating a large amount of protein at one time. This keeps your body hydrated throughout the day.

The recommended current amount of protein is 10% to 35% of your total calories, but most health professionals prefer to do so under certain conditions, including weight loss.

Here are a few rich food options:

Atlantic salmon, 3.5 ounces: 22 grams of protein.

Canned tuna, 3 ounces: 20 grams of protein.

Chicken breast, 3 ounces: 27 grams of protein.

Greek yogurt, a kilogram cup: 11 grams of protein. Weisenberger adds Greek yogurt dolls to black beans (another protein-rich food) and stew.

Milk, one cup: 8 grams of protein.

8. Sleep well.

Let your weight loss goal be a reason to pressure you to get more z. That’s because getting enough sleep helps regulate hunger hormones. When you do not sleep well, your body often shows that you are hungry. It also raises your level of cortisol, a stress-related hormone that causes your body to cling to fats. Also, when you do not get enough sleep, it can distract you from your goals and focus on losing weight. Most adults need seven to eight hours of sleep each night.

9. Keep healthy food around.

Get ready for a snack and open the pants. You see chips, cookies and other junk options. It is only natural to want to reach out for such unhealthy decisions. To help avoid this trap, fill your stock with snack options, keep the refrigerator full of chopped vegetables, and have a fruit bowl in a prominent place.