Walk everydayStudies show that the people who walk regularly keep the weight off better. Raj says that if you can’t manage 10,000 steps a day, then aim for at least 8,000, and if time is a constraint, these steps do not have to be done at one go. Break them into 2-3 parts, and walk as and when you can (try for bonus walking after meals, on call etc) Include protein in every meal (But avoid oily or creamy foods) Protein helps you feel full longer, and builds muscle mass. Add a protein source to each meal, says Raj-eggs, chicken, fish, lentils, Greek yogurt or nuts. However, do not eat fats or creamy oily foods, that add calories.

Choose the protein that is grilled, baked or boiled. Studies show that protein boosts the body’s energy use, and controls hunger hormones so you do not binge eat later. Protein also stops muscle loss, when you are losing weight.Avoid overeatingOvereating is a common cause of weight gain, during the holidays. For this, it is important to keep the portion sizes small, and chew slowly, taking adequate pauses. Raj says that if possible, under eat a little if you can, that translates into eating till your 70% full. If that is also not possible, at least do not overeat. Studies show this simple habit (of not eating till full) can reduce overeating a lot, and also supports long‑term weight maintenance.

Track your weightChecking weight regularly helps you see changes before they turn into problems, says Raj. While some people like to weigh themselves every day, others do it every alternate day/weekly. Keeping track of your weight will help you make amends when something goes wrong. Remember, it’s okay if you can’t lose weight right now, your main goal should be to not put on as well.By following these simple tips, you will enter 2025 on a fit note!