Losing weight can be a real struggle, and keeping it off can be even harder. If you’re looking to lose 9 pounds and keep them off, there are some proven steps you can take to make it happen.

Here are 10 tips to help you achieve your weight loss goals:.

1. Set Realistic Goals

The first step to losing weight and keeping it off is to set realistic goals. If you want to lose 9 pounds, you need to break it down into smaller, achievable goals. Start by aiming to lose 1-2 pounds per week.

This may not seem like much, but it adds up over time. By setting realistic goals, you’ll be less likely to get discouraged and more likely to stick with your weight loss plan.

2. Keep a Food Journal

One of the best ways to lose weight is to keep track of what you eat. Keeping a food journal can help you identify patterns in your eating habits and make changes where necessary.

Write down everything you eat and drink throughout the day, including snacks and drinks. This will help you see where you might be consuming more calories than you need and identify areas where you can cut back.

3. Be Mindful of Portion Sizes

Portion control is key when it comes to losing weight. Even if you’re eating healthy foods, if you’re eating too much of them, you’re still consuming too many calories.

Use a food scale or measuring cups to ensure you’re eating the right portions. You can also use visual cues such as a deck of cards for meat or a baseball for fruit to help you estimate portion sizes.

4. Eat More Protein

Protein is an important nutrient when it comes to weight loss. It helps you feel full and satisfied, which can help you consume fewer calories. Aim to include protein in every meal and snack.

Good sources of protein include lean meats, poultry, fish, eggs, nuts, and legumes.

5. Cut Back on Sugary Drinks

Sugary drinks such as soda, juice, and sports drinks can add a lot of calories to your diet. Swap these drinks for water, unsweetened tea, or flavored sparkling water to save calories and help with weight loss.

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6. Get Moving

Exercise is an important part of weight loss and weight maintenance. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include brisk walking, cycling, or swimming.

If you’re short on time, try breaking up your workouts into shorter sessions throughout the day.

7. Find a Support System

Having a support system can be key to successful weight loss. This can include friends, family, or a professional such as a registered dietitian.

Having someone to hold you accountable and provide encouragement can help you stay on track and reach your goals.

8. Avoid Fad Diets

When it comes to weight loss, there are no shortcuts. Fad diets may promise quick results, but they’re often not sustainable in the long-term.

Instead of focusing on a specific diet, aim to make sustainable lifestyle changes that you can stick with for the long haul.

9. Get Enough Sleep

Sleep is often overlooked when it comes to weight loss, but it’s an important part of maintaining a healthy weight. Aim for 7-8 hours of sleep per night.

If you’re having trouble sleeping, try establishing a bedtime routine and avoiding electronics before bed.

10. Maintain a Positive Attitude

Losing weight can be a slow and challenging process. It’s important to maintain a positive attitude and celebrate your successes along the way. Focus on progress, not perfection, and don’t be too hard on yourself if you slip up.

Remember, every day is a new opportunity to make healthy choices.