While you may have heard some wacky weight loss tips in the past, there is plenty of legitimate advice that can help you lose and maintain your ideal body shape. Here are some expert-approved recommendations.
Avoid depriving yourself of your favorite foods, which can lead to discouragement and backsliding. Instead, make healthy substitutions.
1. Eat a Balanced Diet
Eating a balanced diet is vital for good health and can help you lose weight. It can also prevent diseases and infections, such as heart disease, diabetes, cancer and stroke. Moreover, it will help you live longer.
A balanced diet consists of healthy foods from all five food groups: fruits and vegetables; lean proteins (eggs, fish, chicken, soya) and dairy products (low-fat milk and yogurt); carbohydrates, such as rice, pasta and potatoes (preferably whole-grain varieties); and healthy fats, including olive oil, vegetable oils, nuts, and nut butters. Try to eat a variety of these foods and avoid processed foods, such as cakes, cookies, and takeaway food.
When you’re hungry, a nutrient-dense snack will satisfy your craving for sweet or salty food better than a cookie or a bag of chips. Aim to eat at least four servings of fruit and three servings of vegetables a day, as well as low-fat milk and cheese. Avoid foods with added sugar and instead choose unprocessed foods with natural sweetness, such as berries and bananas. Try to limit or eliminate foods high in saturated and trans fats and replace them with unsaturated fats, such as olive oil, avocados and nuts.
2. Exercise Regularly
If you want to lose weight or maintain your current weight, exercise is essential. Regular physical activity helps to boost your metabolism, burn calories and ease stress. The Department of Health and Human Services recommends 150-300 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity per week, plus two or more days of muscle-strengthening activities that use your own body weight or resistance bands.
Whether you’re walking, jogging, dancing or bicycling, find something that you enjoy and can stick with. Try a new activity each week and build up to the level of intensity that’s right for you.
Getting enough regular exercise also helps to keep your blood sugar, blood pressure and cholesterol levels in healthy ranges. It can even lift your mood, improve your sleep and lower stress. Keeping junk food and other unhealthy snacks out of your home is another way to help you stay on track. Stock your house with healthy options, like berries and nuts. Place items like chips and candy in containers that are hard to reach or out of sight, so you’re not tempted to sneak them. Also, avoid eating at restaurants or cafes when possible, as the meals tend to be higher in calories.
3. Eat Healthy Snacks
When trying to lose weight, snacks are important. They can help keep hunger at bay, but they should be nutritious and filling rather than high in calories. It’s best to eat snacks that are high in protein, fiber or antioxidants.
Choose fresh fruits like grapes and berries, or yogurt. Yogurt provides a satisfying crunch and berries have beneficial antioxidants. Carrots are also a great choice because they have a natural sweetness that can satisfy cravings for sweet foods. Pair them with hummus for a healthy snack that’s full of nutrients.
Avoid sugary drinks, and opt for water instead. Add some flavor and variety by adding mint leaves, cucumber slices or berries to your glass of water. Another option is green tea. It’s low in calories and can provide a boost of caffeine if you need a pick-me-up.
If you need something to tide you over between meals, reach for nuts, which are loaded with protein and fiber. You can eat 14 almonds without breaking 100 calories. You can also enjoy the salty crunch of pretzel sticks that are low in calories and sodium. Guacamole is a creamy treat that provides protein, vitamin C, beta-carotene and potassium.
4. Keep a Calorie Journal
Keeping a food journal is one of the most important tools for tracking your diet. It can help you build healthy eating habits, identify food sensitivities, and manage your weight.
A food journal is a tool you can use to track what you eat and drink throughout the day. It can be done on paper or in an app. When recording your food, try to be as detailed as possible – even small amounts of calories add up. Try to record each item as you consume it or right after, rather than at the end of the day when your recollection may be less accurate.
It’s also a great way to pinpoint patterns in your eating behavior. For example, if you tend to eat more when you’re with friends or family versus alone, this can be an indication that you’re eating out of boredom or stress, rather than actual hunger.
If you’re struggling to lose weight, try keeping a food journal and having a registered dietitian review it. A registered dietitian can help you understand your eating habits, find out if you’re under- or over-eating, and give you tips for improving your health and weight loss.
5. Eat Enough
While you should aim to eat healthy, you also need to make sure you’re eating enough. Avoid skipping meals as this can lead to bingeing later in the day. Keeping a food journal helps you stay aware of the amount and types of foods you’re consuming.
Aim to eat three regular meals and a few small snacks throughout the day. This can help you control your calories because it keeps your blood sugar levels steady and prevents erratic hunger or fullness.
When it comes to what you eat, MD Anderson dietitians recommend filling two thirds of your plate with whole grains, non-starchy vegetables and plant-based proteins. This can include beans, nuts and seeds, but it excludes deep-fried foods, processed meats and refined carbohydrates. You should also limit alcohol to two drinks a day for men and one for women.
Don’t try to cut out all your favorite foods, especially if they have been a part of your diet for a long time. Depriving yourself of these foods can be hard on your mental and physical health. Instead, if you crave certain foods, work them into your eating plan in moderation. This may mean having a smaller portion, substituting a lower-calorie option (like frozen yogurt) or enjoying the treat less frequently.
6. Don’t Overindulge
While eating a box of cookies or finishing off a pint of ice cream is normal, overindulging on a regular basis can lead to weight gain. If overeating is a problem, there are a few things you can do to change the pattern.
Choose foods lower in calories — eat plenty of vegetables and lean proteins. Try to avoid foods high in sugar and refined carbohydrates. Eat slowly – it takes 20 minutes for your brain to recognize you’re full. Minimize distractions – watching TV or talking on the phone while eating can cause you to eat more.
Eat mindfully – concentrate on the food you’re eating, and try to enjoy each bite. Pay attention to hunger and fullness cues, and if you’re still hungry after eating, wait before going back for seconds.
Foods like French fries, pizza and ice cream trigger the reward system in the brain, which makes you want more. Research has found that out-of-control behaviors around food can look a lot like an addiction to drugs. NIH-funded researchers are studying how to help people control those behaviors. If you’re struggling to control your eating, talk with a health care provider. They may recommend medication or counseling to help you overcome the problem.
7. Get Enough Sleep
While diet and exercise are often the first things people think of when trying to lose weight, Tilton says getting enough sleep is just as important. Studies have shown that not getting enough sleep can cause hormones like ghrelin and leptin to go out of balance, which can make you feel hungry and lead to overeating. Tilton suggests adults aim to get between seven and eight hours of sleep every night. Keeping track of your progress is also an important part of losing weight and maintaining healthy habits, and can include tracking your weight loss on the scale or taking before and after photos of your body.
