Weight Loss

23 Tips for Weight Loss That Actually Work

1. Slow down and eat

“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I tell them to slow down, to only eat the food when it is fully chewed, and then to repeat. It takes time for us to feel full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.” — Janet ZinnLicensed clinical social worker and licensed psychotherapist in private New York City practice

2. Enjoy the Food You eat

“So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Try new fruits, vegetables, and other foods. Learn how to prepare new dishes with variety and flavor. For a more flavorful dish, you can add herbs or spices. You can also enjoy the sweetness of fruits and the richness of raw or steamed vegetables if that’s what you prefer. There’s no reason that your relationship with food can’t be pleasurable.” — Zinn

3. Keep a Daily Gratitude Journal

“Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we are stressed, we might turn to food to cope. I work with clients on keeping a daily journal of things they’re grateful for — or even just a journal to write in when stressed — so that they’re better prepared to cope with the stress by acknowledging it and utilizing other tools, rather than reaching for food as a coping mechanism.” — Lauren Manganiello, RDN, a Long Island, New York yoga instructor

4. Batch Cooking and Prep

“Every Sunday I batch cook enough chicken for the week. I cut the fat, bake the chicken with seasoning, measure out 3.5 ounces and put it in a container with mustard, frozen veggies, and some lettuce so I can grab one every day to bring to work. I also take the time to divvy up in individual containers ¼ cup of rolled oats, 1 tablespoon each of natural peanut butter and ground flax, and a pinch each of protein powder and cinnamon to sweeten. So when I’m a zombie in the morning, all I need to do is add water and microwave!” Kyra WilliamsA personal trainer in Boston

5. Don’t Forget the Weights

“Make sure you are lifting weights two or three times a week. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you — helps increase your muscle mass. When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than be stored as fat.” — Williams

6. Get Enough Z’s

“A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Why? Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make sound choices in many areas of life, including with food. If we flip the coin, it is safe to assume that better sleep will lead to better choices. That would mean we would eat when our bodies are hungry and stop eating once we are satisfied. Our hormones are also going to be better balanced because our bodies got the time needed to sleep, repair, and refresh.” — Angela LemondPrivate practice in Texas by a registered dietitian nutritionist

7. Don’t Skip Meals

“Remember, our body’s ultimate goal is to stay alive. Our bodies will survive if we don’t eat enough calories. Our bodies know which foods have higher energy density and will crave them more. Honor your hunger and don’t allow your body to think it’s being starved. This is contrary to many diet strategies, but it doesn’t work long-term. I generally recommend eating every four hours.” — Lemond

8. Keep hydrated

“Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off. This simple tip has two sides. Thirst can disguise itself as hunger, leading to you eating more. And water makes you feel fuller, causing you to eat less during a meal.” — Megan Casper RDN, a nutritionist and the founder and CEO Nourished Bite

9. Cut Calories, Not Flavor

“By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you’re on a diet.”Casper

10. You can weigh yourself once a week

“Same day, same time, same amount of clothing. Remember that your weight isn’t a single number but a five-pound range. Work to move the range down, not the exact number.”Lainey Younkin, RD, a Boston nutrition consultant and counselor

11. Reorganize your Plate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. You’ll notice a difference in the proportions of vegetables and grains on your plate if you change them. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.” — Younkin

12. Start Take Control of Your Life and Be There

“Don’t feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. You can start by getting a step counter to see how many steps you walk each day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.” Esther Avanta sports nutritionist online who specializes in weight-loss and is located in Kapolei, Hawaii

13. Think Big — Not Small

“Focus on the weight loss ‘big rocks’ — there are a few areas that will give you the most bang for your buck when you’re trying to lose weight. You will feel more successful and easier reaching your goals by prioritizing them and letting go all the other distractions that can lead to overwhelm. Pay attention to calories and protein. For exercise, prioritize strength training, daily steps, and recovery.” — Avant

14. Look beyond the Scale

“While the scale isn’t useless, it also isn’t the only thing that matters. You can gauge progress by taking regular photos and measurements. Keep a running record of non-scale wins as well. This will help keep the scale in perspective and show you all the positive changes you’re making to your health and overall lifestyle.” — Avant

15. Give Your Breakfast a Protein Boost

“Aim for 15 to 25 grams of protein at breakfast. Protein is slow to digest and suppresses hunger hormones. This helps you feel fuller for longer. A high-protein breakfast can curb cravings later in your day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.” — Younkin

16. Consume Protein at Every Meal

“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down digestion, and positively impacts hunger hormones. Protein can do more to curb hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.” — Christine M. Palumbo, RDN, a nutritionist in Naperville (Illinois)

17. Limit high-glycemic carbohydrate food

“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Consuming high-glycemic carbohydrate foods, such as white potatoes or refined bread, can cause blood sugar to surge and then drop quickly. This can make you feel hungry and want more food. While longer-term research is needed, shorter-term studies like these are more appropriate. researchEvidence of a connection is provided. However, high-glycemic foods should not be avoided. When you work with a registered dietitian nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.” — Sue-Ellen Anderson Haynes, RDNa national spokesperson for the Academy of Nutrition and Dietetics, who is based out of Boston

18. Try Different Fruits for Dessert

“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the CDC,Only 10 percent of Americans are getting enough fruit and vegetables. You can not only satisfy your daily fruit and vegetable needs, but you can also enjoy the sweetness of fruits as dessert. Many fruits can be sauteed or grilled and baked. For example, grilled peach topped with vanilla yogurt and shaved almonds is amazing!” — Anderson Haynes

19. You can eat breakfast like a King, lunch like a prince, and dinner like a pauper

“It’s a saying that has many meanings, but you’ll want to take in more of your calories earlier in the day. A study published in November 2019 in the journal NutrientsIt was found that subjects who received small breakfasts and large meals lost significantly more weight than those who were served a larger breakfast and smaller dinner. We can see that eating smaller meals at the end of the day may be beneficial for those looking to lose weight and improve their health. This study was interesting because of the time that the dinner was consumed. The study found that eating the main meal (larger) too late (after 3:00 p.m.) was associated to difficulty in losing weight. It’s important to note that this study is not saying that everyone should not eat after 3 p.m. Each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian nutritionist.” — Anderson Haynes

20. Get Into Meal Planning

“Meal planning is one of my top tips for staying healthy and eating well. I love the idea so much that I wrote a book! It will save you time, money, calories, and effort if you take 5-10 minutes to plan your week. You aren’t sure what to make tonight for dinner? You don’t have to worry about it, it’s already in your menu plan. Planning your menu is a great way of staying organized. You will know what groceries to buy and what items you have on hand. It will also help you make balanced meals. It is perfectly acceptable to take a night off from cooking, order takeout or make a frozen meal. It’s better to know what you’ll do so you don’t get hungry. And be sure to write down the plan — you’re more likely to stick to it if it’s in front of you as a reminder.” — Jessica Levinson, RDN, a communications and culinary nutrition dietitian and the author 52-Week Meal Planning Guide: The Complete Guide for Planning Menus, Groceries and RecipesBased in Westchester, New York

21. Make a grocery list, and stick to it

“Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. You will save time, reduce food waste, avoid buying things that you don’t need. Avoid shopping when you are tired or hungry to stick to your list. Research shows an increase in impulsive behavior at those times.” — Levinson

22. Take a look at what’s in your kitchen

“To cook healthy meals you need the right ingredients and kitchen tools on hand. I recommend that you have a few staple ingredients in your fridge, freezer, pantry and kitchen: low-sodium canned bean, tomato sauce and whole-grain brown rice, low sodium stock, low -fat plain yogurt, low-sodium stock and low-fat plain Greek yogurt. You also need a variety of fresh and freeze fruits and vegetables, olive oil and dried herbs and spice. These are just some of the ingredients that can form the base of a healthy and delicious meal.” — Levinson

23. Make sure you have the right tools at your disposal

“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. A cast-iron skillet, which is seasoned, is my favorite way to cook eggs, saute vegetables and make pancakes. It doesn’t require as much oil or butter to keep the food from sticking. Other kitchen tools I love include an immersion blender, Instant Pot and baking sheets. And of course anyone working in the kitchen should have a quality set of knives.” — Levinson

Source: everydayhealth

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