Over the years, you may have come across various weight-loss tips, ranging from drinking celery juice daily to substituting meals with specific snacks. While some advice may not be backed by scientific evidence, there are many credible, research-supported strategies available for those with a personal goal of weight loss and a positive mindset.
Enhance Your Diet for Sustainable Weight Management
A study analyzing data from over 15,000 individuals revealed that consuming minimally processed foods correlates with a lower risk of obesity, while diets high in processed foods are linked to higher risks. Additionally, research has consistently highlighted the benefits of plant-based diets for improved health outcomes and weight management.
Leverage Social Support for Weight Loss Success
Having a strong support system can significantly enhance weight loss efforts. Whether it's family, friends, a coach, or an online community, social support boosts motivation and accountability. A study published in Digital Health (July 2022) found that attending online support groups increases motivation, while a 10-year literature review in Communication Research (June 2022) concluded that social support in online health communities leads to better adherence to weight loss behaviors.
Cultivate a Resilient Mindset for Long-Term Success
Mindset plays a crucial role in weight management. Research suggests that individuals who successfully lose and maintain weight embrace setbacks as temporary pauses rather than failures. This positive outlook helps sustain long-term progress and ensures a more resilient approach to achieving personal health goals.
Further Expert Insights and Scientifically Supported Guidance
Eat slowly
Taste every bite that goes into your mouth, and chew it carefully. I recommend that you chew slowly and only swallow when the food is all chewed, and then repeat the process. We need time to know we are full. Eating slowly not only allows us to enjoy our food more but also gives us a better sense of fullness.
Take pleasure in the food you consume.
We're often told what to eat, and then when we don't like that particular food, we're less likely to develop long-term healthy habits. Try new fruits and vegetables. Learn how to prepare new dishes that offer variety and flavor. Add herbs and spices to enhance the flavor. Or if you prefer, enjoy the sweetness of fruit and texture of raw and steamed vegetables. There's no reason why your relationship with food can't be a joyful one.
Remember to include weightlifting in your routine.
Make sure you lift weights two to three times a week. Using moderate to heavy weights—three or four sets of 10 to 15 reps with weights that challenge yourself—will help increase your muscle mass. When you have more muscle on your body, the food you eat is more likely to be used as fuel instead of being stored as fat.
Get enough sleep
Lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which may lead to weight gain. Lack of sleep increases cravings for salty and sweet foods—ever wondered why? Because any time you feel more intense hunger, your craving for higher-energy (aka higher-calorie) foods increases. We also know that the way we think and process emotions is affected by lack of sleep, so it’s easy to link this to making irrational choices in many aspects of life, including diet. If we look at it the other way around, we can safely assume that our bodies function better when we are well rested. In terms of diet, this means we eat when we are truly hungry and only eat until we are full. Our hormones are also more balanced because our bodies are getting enough time to sleep, repair and recover.
Don't
skip meals
Remember, our body's ultimate goal is to survive. Once we are deprived of calories, which are actually the life energy of our body, it will do something to survive. Our bodies know which foods are more energy dense and we crave those more. Honor your hunger cues and don't let your body feel like it's being starved. This is contrary to a lot of diet strategies, but those strategies really don't work for most people long term. I usually recommend eating every four hours.
Stay hydrated
Studies have found that people who drink two glasses of water before a meal lose more weight than those who don't drink water before a meal - and they're able to keep it off. This simple tip does two things. Thirst may masquerade as hunger, causing you to eat more. And water will make you feel fuller, causing you to eat less during a meal.
Start with your current situation and do what you can
Don't feel like you need to drastically change your entire life right away. Assess your current situation and figure out where you want to be in the future. For most sedentary people, a good starting point is to get a pedometer and see how many steps you would take on a normal day. Then set a step goal that's slightly higher than usual and work toward it, slowly working your way toward your goal of 10,000 steps a day.
Think big not small
Focus on the “big rocks” of weight loss – There are a few areas that will give you the biggest rewards when trying to lose weight. Prioritizing these and letting go of all those minutiae that can make you feel overwhelmed will make reaching your goals feel easier and more sustainable. When it comes to nutrition, pay attention to calories, protein, and fiber.
Focus on more than just the number on the scale
While a scale is not useless, it is not the only important thing. To help you measure progress that may not show up on the scale, take photos and measurements regularly, and in addition, keep a list of non-weight wins. This will help you see the scale in a broader perspective and show you all the positive changes you've made to your health and overall lifestyle.
Add protein to your breakfast
Try to include 15 to 25 grams of protein in your breakfast. Protein digests slowly and suppresses hunger hormones, helping to keep you feeling full. Additionally, a high-protein breakfast can help curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado, or high-protein frozen muffins with nuts, berries and a drizzle of maple syrup.
Make sure to include protein in each of your meals.
Eating protein-rich foods at every meal, especially breakfast, can help you shed extra pounds. Protein slows down the digestive process and positively affects your hunger hormones. Protein also curbs hunger better than carbohydrates. Foods rich in protein include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish and meat.
Try to eat primarily whole foods and minimally processed foods
Multiple processing steps and added ingredients are why processed foods taste so good and we keep wanting more of them. They often contain large amounts of added sugar, fat, and salt. Research shows that when people are offered unlimited amounts of ultra-processed foods compared to unprocessed foods, they may consume up to 500 more calories per day.
Limit high glycemic index carbohydrate foods
The glycemic index ranks how quickly blood sugar rises after eating carbohydrate foods. Eating high-glycemic index carbohydrate foods, such as white potatoes and refined breads, especially when eaten alone, can cause blood sugar to rise quickly and then fall quickly. This will make you feel hungry and want to eat more food. More long-term studies are needed, but short-term studies provide evidence about this connection. Foods with a high glycemic index are not completely off-limits. When you work with a registered dietitian, we provide a personalized approach to help you balance nutrients to prevent blood sugar spikes, which can help control appetite.
Try fruit at dessert time
Fruit is low in calories and contains high amounts of nutrients, such as antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 10% of the U.S. population meets their fruit and vegetable intake. Using fruit for dessert not only helps you meet your daily needs but also adds flavor to your day. Many fruits can be sautéed, roasted or baked. For example, grilled peaches with vanilla yogurt and slivered almonds is amazing!
Plan your meal
Meal planning is one of my number one tips for staying healthy and eating well. I love this concept so much that I wrote a book about it! Spending 5 to 10 minutes on the weekend writing out next week's menu will save you time, money, and unnecessary calories in the future. Menu planning is a great way to stay organized and know what ingredients you need to buy and what you already have, it will also ensure a well-balanced plate. Remember, taking a night off from cooking and ordering takeout or making freezer meals is a perfectly acceptable part of menu planning. The benefit is knowing ahead of time that you're going to do this, so you won't be scrambling for food when you're hungry. And be sure to write the plan down—you're more likely to follow it if it's in front of you as a reminder.
Make a shopping list and stick to it
Once you've planned your menu for the next week, make a shopping list on paper or on your phone - I use Notes, but there are apps for this too. Knowing in advance what you need to buy at the supermarket will save you time, reduce food waste and prevent you from buying items that look appealing but actually you don't need. Stick to your list and avoid shopping when you're hungry or tired. Research shows that impulsive behavior increases during these times.
Know what's in your kitchen
To cook healthy meals, you need to have the right ingredients and kitchen tools on hand. I recommend having a few basic ingredients in your pantry, refrigerator, and freezer such as low-sodium canned beans, canned fish, tomato sauce, whole grain pasta, quinoa, brown rice, low-sodium soup stock, low-fat plain yogurt, A variety of fresh and frozen fruits and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the basis of a healthy and delicious meal.
Read food labels
Making a habit of flipping your packaging can save you time, money, and even calories. Food labels give you a clear picture of what you're actually getting, and if you want to lose weight healthily, it's not just about how many calories you're getting—it's also about what types of calories you're getting. To make sure your meals are valuable, make sure you're getting a balance of nutrients and not overdoing it on sodium, sugar, and saturated fat.
Choose super snacks
It's best to think of your snacks as mini-meals. We're snacking more than ever, so it's a good idea to choose snacks with benefits, like almond butter and sliced apples or Greek yogurt paired with fruit and high-fiber cereal. It's not easy to get everything you need throughout the day, so nutrient-dense snacks can help fill that gap while also making you feel more full and satisfied.
Conclusion
Achieving weight loss requires more than just quick fixes or trends; it’s about embracing sustainable, science-backed strategies that support both physical and mental well-being. From improving the quality of your diet to prioritizing strong social connections and adopting a positive mindset, every step plays a crucial role in building healthier habits. Remember to approach your goals with patience, focusing on practical actions like meal planning, staying hydrated, and eating mindfully. Weight loss is not solely about the number on the scale—it’s about creating a lifestyle that supports your overall health and happiness. By taking small, consistent steps and celebrating non-scale victories, you’ll be well on your way to achieving lasting results.
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