Egg whites and veggies Whole grain toast with avocado Smoothies with fresh fruits and veggies Protein-packed Greek yogurt

Aim to get several servings of fresh fruits and vegetables each day. Choose healthy proteins, such as nuts, lean meats, and legumes. A healthy snack might be carrot sticks, a small serving of hummus, and a hard-boiled egg. A good dinner could be a mixed green salad, grilled fish, and sweet potato.

Try sitting down during the weekend and planning your meals and snacks. You can also do as much prep work as you can to make the week run smoothly. For example, try cooking up a healthy batch of soup on Sunday and portioning that into lunches for the week. You could also wash and cut up all of the fresh fruits and vegetables that you will need for the next few days.

Eating simple carbs can raise your blood sugar. That, in turn, can cause your body to rapidly produce a lot of insulin, which can then cause your blood sugar to drop very quickly. Make sure that each meal and snack includes a protein, such as eggs, low-fat dairy products, chicken, or fish. Include a healthy fat every time you eat. Good choices include nut butter, avocados, olive oil, and chia seeds.

When you eat later in the evening, your body doesn’t have time to fully digest your food before resting. You might not sleep as well, which can cause headaches the next day. For example, if you eat breakfast at 8 a. m. , try not to eat after 6 p. m. at night.

Lunch meats and hot dogs Packaged soups Sodas and other sugary beverages

Fad diets might also limit you to eating once or twice a day. That can lead to headaches. Eat multiple small meals that are full of veggies, healthy fats, and lean proteins.

It is generally best to rely on a healthy diet and exercise for weight loss. Your doctor can help you find a plan that works for you.

15. 5 cups (3. 7 liters) for men 11. 5 cups (2. 7 liters) for women Drink more if you are exercising or outside in warm weather

Power down electronics at least 1 hour before bedtime. To relax, try taking a warm shower or reading a chapter of a book.

Don’t push yourself too hard during your workouts. If you try to jump right into an intense exercise routine, you risk straining your body. [15] X Expert Source Alyssa ChangWellness Coach & Personal Trainer Expert Interview. 16 October 2019. That can lead to dehydration and headaches. Talk to your doctor about an exercise program that is right for you.

Practice yoga Take a long walk Spend time with a pet Get together with a friend