正文：
To create an effective and sustainable weight management plan, it’s essential to consider both physical and mental aspects. Here’s a comprehensive guide for individuals aiming to lose weight:

1. Adequate Nutrition
   Focus on balanced eating. Incorporate whole foods such as fruits, vegetables, lean proteins, and healthy fats. Avoid excessive sugar and processed foods. For example, a balanced meal plan could include a quarter of your daily caloric intake from proteins (e.g., chicken, fish) and a third from healthy fats (e.g., avocados, nuts).

2. Regular Physical Activity
   Exercise is key to weight loss. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with strength training. Incorporate exercises like brisk walking, cycling, or swimming into your routine.

3. Sleep and Hydration
   Aim for 7-8 hours of quality sleep each night and stay hydrated by drinking at least 3 liters of water daily.

4. Stress Management
   Chronic stress can contribute to weight gain. Practice mindfulness or meditation to reduce cortisol levels, which can lead to overeating.

5. Track Progress
   Keep a journal to monitor your progress, noting weight loss, energy levels, and improvements in diet and exercise habits.

Remember, consistency is the most important factor in weight loss. Combine diet, exercise, and mental health for the best results. By focusing on these areas, you can create a long-term plan that supports your weight management goals.

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