Throughout time, you’ve likely come across many questionable tips for weight loss, such as drinking celery juice or healthy eating diet cookies. These suggestions are usually given by those who lack health knowledge, so caution is advised.
But those in the correct mental health place and who have weight loss goals as a person should disregard many reliable, research-supported, and expert-approved recommendations.
Select a specific time to work out and adhere to it. A 2019 Obesity journal study suggests that regular exercise at the same time each day may aid in keeping weight off.
Choose nuts over highly processed foods, which is another sound advice. According to a December 2019 publication in BMJ Nutrition, Prevention & Health, increasing the number of nuts you consume daily by half a serving (for example, from half an ounce to 1 ounce) is associated with a decreased risk of weight gain and obesity.
There is proof that a weight loss counselor may also reduce your waistline. According to a study published in November 2019 in JAMA Internal Medicine, people with type 2 diabetes (in this case, weight loss through low-carb dieting) with group medical visits were more likely to lose weight and use fewer than those in the control group. A win-win situation!
When it comes to losing weight, your thinking is also important. According to research published in February 2022 in the journal obesity, those who successfully lost weight and kept it off accepted their setbacks and saw them as brief breaks in their strategy rather than failures.
What is flawed? Perpetual dieting Taking a two-week diet vacation may have helped obese men lose weight, according to little research published in the International Journal of Obesity in August 2017.
If you follow such kinds of advice, you could start losing weight. Find more weight-loss advice right here.
1. Eat Slowly
Eating slowly has several health benefits and well-being. It can help with weight management, allowing the body to feel full before consuming too many calories. Eating slowly can also improve digestion and absorption of nutrients. Additionally, it can help reduce the risk of overeating and develop a more mindful relationship with food.
2. Enjoy the Food You Eat
Enjoying the food you eat can positively impact both physical and mental health. Taking the time to savor and appreciate your food can increase pleasure and satisfaction, leading to a more positive relationship with food. Eating mindfully and being present during meals can also help with weight management by allowing you to recognize when you are full and stop eating. Additionally, it can improve digestion and nutrient absorption.
3. Keep a Daily Gratitude Journal
A daily gratitude journal can be a powerful tool to improve mental well-being and happiness. The idea behind gratitude journaling is to focus on the positive aspects of life rather than dwelling on negative thoughts or experiences. Regularly writing down things you are grateful for helps shift your perspective and focus on the good in your life. This can have a positive impact on mental health, and it can also help to reduce stress, anxiety, and depression. It can also improve relationships and physical health.
4. Batch Cook and Prep
Batch cooking and meal prepping can help save time and money and improve overall health. Meal prepping prepares ingredients or meals ahead of time so healthy options are available during the week. Doing this can save time cooking during the week and ensure that you have healthy meals. This can also help you stay on track with your dietary goals and prevent last-minute decisions to eat out or grab processed foods. Additionally, it can help you save money by reducing food waste and allowing you to take advantage of bulk-buying options.
5. Don’t Forget the Weights
Incorporating weight training into your exercise routine is essential for overall health and fitness. Weight training can help to build muscle, increase strength, and improve bone density. It can also aid in weight management by boosting muscle mass and increasing metabolism. Additionally, weight training can improve physical function and reduce the risk of injury. Doing various exercises that target different muscle groups in your body is beneficial. Start with lighter weights and gradually increase as you build strength. Working with a qualified fitness professional or trainer is essential to create a safe and effective workout plan that meets your individual needs and goals.
6. Get Enough Z’s
Getting enough sleep is essential for overall health and well-being. Adequate sleep helps to improve mood, energy levels, and cognitive function. It also plays a role in maintaining a healthy weight and reducing the risk of chronic diseases.
The National Sleep Foundation recommends adults should aim for 7-9 hours of sleep per night. However, the actual amount of sleep needed may vary from person to person.
Establishing a regular sleep schedule, creating a comfortable sleep environment, and avoiding electronic devices at least 30 minutes before bed are crucial. It’s also important to avoid caffeine, nicotine, and heavy meals close to bedtime and to practice relaxation techniques such as yoga or meditation before sleep.
7. Don’t Skip Meals
Skipping meals can have adverse effects on both physical and mental health. When you skip meals, your body goes into starvation mode, causing your metabolism to slow, making it harder to lose weight or maintain a healthy weight. Skipping meals can also lead to low blood sugar levels, causing feelings of fatigue and irritability.
Regular meals can help you maintain a healthy weight by providing your body with a consistent source of energy and preventing overeating. Traditional meals can also help you stay focused and be more productive.
It’s essential to have a balanced diet Plan and include a variety of healthy foods in your meals. Eating a balanced breakfast, lunch, and dinner, and containing healthy snacks in between, can help to provide your body with the nutrients it needs to function correctly.
8. Stay Hydrated
Staying hydrated is essential for overall health and well-being. Adequate hydration is necessary for adequately functioning all body systems, including the heart, brain, and muscles. It also helps to regulate body temperature and to flush out toxins.
The amount of water needed per day can vary depending on factors such as age, sex, activity level, and climate. However, a general guideline is to drink at least 8 cups (64 ounces) of water daily.
It’s important to drink water throughout the day and include water-rich foods such as fruits and vegetables. Avoiding dehydrating substances such as caffeine and alcohol can also help. It’s also important to pay attention to your body’s signals of thirst and drink water when thirsty.
9. Cut Calories, Not Flavor
Cutting calories without sacrificing flavor is a strategy that can help you maintain a healthy weight while still enjoying the foods you love. You can do this by using techniques such as using lower-calorie ingredients, reducing portion sizes, and cooking with healthier methods.
For example, you can use low-fat dairy products, lean meats, and whole grains instead of higher-calorie Diet options. You can also use herbs, spices, and other flavorful ingredients to enhance the taste of your food without adding extra calories.
Cooking methods such as grilling, roasting, and sautéing can also help reduce calories while maintaining flavor. Avoiding deep-frying or excessive amounts of oil in cooking can also help to reduce calorie intake.
In addition, you can also practice mindful eating by taking time to savor and enjoy your food and being aware of your body’s hunger and fullness signals.
10. Weigh Yourself Once a Week
Weighing yourself once a week can be a valuable tool for monitoring weight and progress toward weight loss or maintenance goals. It’s important to consider yourself at the same time of day and on the same scale to ensure consistency and accuracy.
Weighing yourself once a week can help you to track your progress over time and to identify patterns or trends in your weight. It can also help you identify any weight gain or loss related to changes in your diet or exercise habits.
It’s important to remember that weight can fluctuate due to water retention and muscle gain or loss. Therefore, it’s important to use other metrics, such as measurements, body fat percentage, or clothing fit, to get a complete picture of progress.
It’s also important to remember that weight loss should be gradual and that weight gain or loss of more than 2 pounds per week is not sustainable.
11. Reorganize Your Plate
Reorganizing your plate can be a simple but effective way to improve your diet and achieve your weight loss or maintenance goals. This can be done by following the plate method, a visual guide for creating balanced and healthy meals.
The method involves filling half your plate with non-starchy vegetables, a quarter of the container with lean protein, and a quarter with whole grains or starchy vegetables. This approach helps to ensure that you are getting a balance of essential nutrients and that your meals are not overly calorie-dense.
You can also use smaller plates to help control portion sizes and utilize a salad plate for your main meals instead of a large dinner plate. This will help you to eat less and feel more satisfied.
It’s also important to be mindful of the types of food you choose and to opt for nutrient-dense options such as fruits, vegetables, lean proteins, and whole grains, over-processed or high-calorie foods.
12. Start Where You Are and Do What You Can
Starting where you are and doing what you can is a practical and realistic approach to making changes toward a healthier lifestyle. It’s important to recognize that making significant changes to your diet and exercise habits can take time and effort, and being patient and kind to yourself is important.
You can start by making small, manageable changes that fit your current lifestyle and abilities. For example, you can start by taking a brisk walk for 10 minutes daily and gradually increase the duration and intensity over time. Or you can start by replacing one unhealthy snack with a healthier option.
It’s also important to have a positive attitude and focus on your progress rather than dwelling on setbacks or obstacles. Remember that change is a process, and it’s important to celebrate small wins along the way.
It’s also important to seek help from qualified professionals, such as a registered dietitian or a personal trainer, to help you develop a safe and effective plan that meets your individual needs and goals.
13. Think Big — Not Small
Thinking big and setting ambitious goals can be powerful motivators for positive changes in your life. Having a clear and inspiring vision for the future can help you to stay focused and committed to your goals.
However, it’s important to remember that significant changes often require several small and incremental steps. Setting small, specific, and measurable goals can help you to stay on track and see progress along the way.
When thinking big, it’s important to be realistic and consider available resources and support. It’s also important to break down your big goal into smaller and more manageable steps and to set realistic timelines for achieving them.
For example, if your big goal is to run a marathon, you can break it down into smaller goals, such as running a 5K, then 10K, and so on, and set a timeline for when you want to achieve each one.
It’s also important to remember that setbacks and obstacles are a normal part of the process and to have a plan for addressing them and staying on track.
14. Look Beyond the Scale
Looking beyond the scale is important for monitoring progress and evaluating overall health and well-being. The scale can be a valuable tool for tracking weight, but more is needed to provide the complete picture of a person’s health and fitness.
Other metrics such as body measurements, body composition, and fitness level can provide a complete picture of progress and overall health. For example, body measurements such as waist circumference or hip-to-waist ratio can be more accurate indicators of body fat and overall health.
Additionally, tracking non-scale victories, such as increased energy levels, improved mood, better sleep, and being able to perform physical activities with greater ease, can be an excellent way to measure progress.
It’s also important to focus on overall health and well-being rather than weight loss or maintenance. Achieving a healthy balance between physical, emotional, and mental well-being is the ultimate goal, and the scale should not be the only indicator of progress.
15. Give Your Breakfast a Protein Boost
Giving your breakfast a protein boost can be a simple but effective way to improve your diet and achieve your weight loss or maintenance goals. Protein is an essential nutrient that helps to keep you feeling full and satisfied, and it plays a vital role in building and repairing muscle tissue.
Adding high protein to your breakfast can be as simple as including a source of protein such as eggs, Greek yogurt, cottage cheese, or a protein shake. You can add nuts, seeds, or butter to your oatmeal or cereal.
Protein-rich breakfast options include eggs cooked in various ways, omelets, frittatas, or breakfast burritos with beans, meat, or tofu. You can also make a smoothie with Greek yogurt or protein powder or a breakfast bowl with quinoa, eggs, and veggies.
It’s also important to balance your breakfast with other essential nutrients such as carbohydrates and healthy fats and to include a variety of fruits, vegetables, and whole grains in your diet.
16. Consume Protein at Every Meal
Consuming protein at every meal can be a valuable strategy for improving overall health and achieving weight loss or maintenance goals. Protein is an essential nutrient that helps to keep you feeling full and satisfied, and it plays a vital role in building and repairing muscle tissue.
Including protein at every meal can help to balance blood sugar levels, and it can also help to reduce cravings and overeating. It’s also important to balance your meals with other essential nutrients such as carbohydrates and healthy fats and to include a variety of fruits, vegetables, and whole grains in your diet.
Good protein sources include lean meats, poultry, fish, beans, legumes, eggs, dairy, and plant-based alternatives. Incorporating various protein sources in your diet can also provide a wide range of essential nutrients.
It’s also important to remember that the amount of protein needed can vary depending on factors such as age, sex, activity level, and overall health. It’s always best to consult a registered dietitian or a healthcare professional to determine the appropriate amount of protein for your needs.
17. Limit High-Glycemic Carbohydrate Foods
Limiting high-glycemic carbohydrate foods can be a valuable strategy for improving overall health and achieving weight loss or maintenance goals. High-glycemic carbohydrates are foods that are rapidly digested and absorbed, causing a rapid and significant increase in blood sugar levels.
Examples of high-glycemic carbohydrates include white bread, white rice, pasta, pastries, and sugary drinks. These foods can cause rapid spikes in blood sugar levels, leading to increased insulin production, and contribute to weight gain, type 2 diabetes, and other health issues.
On the other hand, low-glycemic carbohydrates are slowly digested and absorbed, causing a slower and smaller increase in blood sugar levels. These include whole grains, fruits, vegetables, beans, and legumes. These foods are also more nutrient-dense and provide more fiber, vitamins, and minerals.
It’s crucial to balance your diet with various carbohydrates, including both high- and low-glycemic options, and to limit your intake of added sugars and processed foods. Consult with a registered dietitian or a healthcare professional to determine the appropriate amount of carbohydrates for your individual needs and goals.
18. Experiment With Fruits at Dessert Time
Experimenting with fruits at dessert time can be a delicious and healthy way to satisfy your sweet cravings. Fruits are naturally sweet and are a good source of vitamins, minerals, and fiber. They are also low in calories and can help to reduce your overall sugar intake.
You can also experiment with different herbs, spices, and flavorings to enhance the natural sweetness of the fruit. For example, you can add a sprinkle of cinnamon, a squeeze of lemon, or a drizzle of honey to your fruit.
It’s important to remember that some fruits have a higher sugar content than others, so it’s best to consume them in moderation and balance them with other foods to achieve a balanced diet.
19. Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper
The saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” is a helpful way to balance your meals throughout the day. This approach suggests that your most important and most nutritious meal should be breakfast, a slightly smaller meal at lunch, and the smallest meal at dinner.
Eating a more extensive and nutritious breakfast can help to provide your body with the energy it needs to start the day, and it can also help to curb hunger and cravings later in the day. It’s also an opportunity to include healthy proteins, whole grains, fruits, and vegetables.
Lunch should be slightly smaller than breakfast but still nutritious, and it should also include a balance of proteins, whole grains, fruits, and vegetables.
Dinner should be the smallest meal of the day, light, and easy to digest. It should also include a balance of proteins, whole grains, fruits, and vegetables. Eating a smaller dinner can also help to promote better sleep, allowing your body to rest and repair while you sleep.
It’s important to note that this approach may not be suitable for everyone, and it’s always best to consult with a registered dietitian or a healthcare professional to determine the appropriate meal plan for your individual needs and goals.
20. Get Into Meal Planning
Meal planning can be a valuable strategy for improving overall health and achieving weight loss or maintenance goals. Meal planning involves creating a plan for what you will eat for each meal and snack for the upcoming week. This can help to ensure that you are eating a balanced diet, and it can also save time and money.
When meal planning, it’s important to consider your dietary needs and preferences and to include a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. It’s also helpful to have a mix of easy, quick meals and more elaborate recipes to accommodate busy days.
To start with meal planning, you can list your favorite meals and then plan your meals around them. You can also plan your meals around the ingredients you have on hand and use leftovers.
Meal planning can also help you to be more mindful of your eating habits and to make healthier choices. Additionally, it can help you save money by reducing food waste and taking advantage of bulk-buying options.
21. Make a Grocery List and Stick to It
Making a grocery list and sticking to it can be a valuable strategy for improving overall health and achieving weight loss or maintenance goals. A grocery list can help you to plan your meals and snacks for the upcoming week, and it can also help you to stay on track with your dietary goals.
When making a grocery list, it’s important to consider your dietary needs and preferences and to include a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. It’s also helpful to have a mix of easy, quick meals and more elaborate recipes to accommodate busy days.
It’s also important to stick to your list at the grocery store to avoid impulse buying or purchasing unhealthy foods. Avoiding shopping when you’re hungry also helps to prevent impulse buying.
A well-stocked pantry with healthy, non-perishable items can help you make healthier choices. This way, you can always have healthy options available, even when you don’t have time to go to the store or meal prep.
Overall, making a grocery list and sticking to it can help you to save time and money and eat healthier.
22. Take Stock of What’s in Your Kitchen
Taking stock of what’s in your kitchen can be a valuable strategy for improving overall health and achieving weight loss or maintenance goals. It can help you to identify what foods you already have on hand and to plan your meals and snacks accordingly. It can also help you identify any foods that may need to be used or replaced and reduce food waste.
To take stock of what’s in your kitchen, you can start by going through your pantry, fridge, and freezer and making a list of your foods. You should also check the expiration dates and discard any expired or spoiled food.
It’s also important to take note of the types of food you have on hand and to ensure that you have a balance of healthy options such as fruits, vegetables, lean proteins, and whole grains. If you don’t have many healthy options, it’s a good idea to add them to your grocery list for your next shopping trip.
You can also take this opportunity to reorganize your kitchen, group like items together, and throw away any excess packaging or containers you no longer need.
Taking stock of what’s in your kitchen can help you make healthier choices, reduce food waste, and save money.
23. Have the Right Tools on Hand
Having the right tools on hand in the kitchen can make meal preparation more accessible, more efficient, and more enjoyable. Some essential kitchen tools include:
- Sharp knives: A good set of knives is essential for chopping, slicing, and dicing fruits and vegetables.
- Cutting boards: Having multiple cutting boards in different sizes can be helpful for other tasks.
- Measuring cups and spoons: These are essential for accurately measuring ingredients, particularly when following recipes.
- Mixing bowls: Having a variety of different-sized mixing bowls can be helpful for different tasks.
- Spatulas and tongs: These tools can help flip and handle food while cooking.
- Food processor or blender: These tools can help puree, chop, or blend ingredients.
- Slow or pressure cooker: These tools can help make meals quickly and keep food warm for long periods.
These important tools can save time and make cooking more efficient and enjoyable. You can also add other tools depending on the cuisine you like to do.
In addition, it’s important to keep the tools clean and well-maintained to ensure optimal performance and longevity.