There is so much information out there on how to lose weight. The only problem is that sometimes this information is harmful, especially when it’s talk of the new fad diet or restrictive eating plan.
At the end of the day, weight loss is different for everyone, and the plan should depend on what is healthy for each individual person. However, there are some common eating habits that most people can find helpful as a healthy place to start.
Read on to learn some of the most helpful weight loss tips our dietitians swear by. Then for more healthy weight loss tips check out 4 High-Protein Foods for Weight Loss After 40.
“Protein is responsible for building lean muscle and reducing fat, while also curbing hunger,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “This means if you eat enough protein every day, you’ll naturally get rid of unwanted fat in areas that aren’t serving you well and it will keep you full for longer periods of time.”
If you need an extra boost of protein, try one of these High-Protein Recipes For a Faster Metabolism. Or if you need to supplement some protein to get enough, you can try one of these 10 Best Protein Powders for Weight Loss.
“Eating enough protein per day is something I really believe in when it comes to losing weight. It’s not a quick fix, but it’s a permanent solution, which is super powerful,” says D’Angelo.
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Many of us don’t get nearly enough vegetables in our daily diets, but this food group is important for your overall health, especially when it comes to healthy weight loss.
“Eating plenty of veggies at every meal can help because this way you’re not walking around hungry, and you’ll also be getting a lot of plant (phyto)nutrients, fiber, vitamins, and minerals for very few Calories,” says Dana Ellis Hunnes PhD, MPH, RD and author of Recipe for Survival.
One recent systematic review published in Nutrients concluded that increasing your consumption of vegetables is associated with more weight loss in overweight and non-overweight individuals.
“Fiber helps with gut health and digestion overall, and can help your GI tract regulate many important hormones that play a part in sending signals to the brain,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.
According to a study published in the Journal of Nutrition, increased fiber intake was associated with weight loss in participants who were considered overweight.
“Specifically, viscous fibers have been shown to increase feelings of fullness and promote weight loss in many clinical studies. Viscous fibers form a gel-like substance in the gut, which can reduce feelings of hunger. Rich sources of viscous fiber include things like asparagus, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, barley, and oat bran,” says Clair.
Losing weight doesn’t mean you have to give up your favorite desserts, especially because super-restrictive dieting can have some negative consequences. However, it is helpful to monitor how much added sugar we are consuming and take a look at opportunities for healthier alternatives every now and then.
“Eating something like frozen berries, for example, for dessert instead of sugary sorbet or ice creams can save a lot of calories from sugar while also giving you a lot of fiber, phytonutrients, vitamins, and minerals,” says Hunnes.
One of the easiest and most important habits to incorporate into your routine is making sure you’re drinking enough water on a daily basis.
“Enough fluid in the body is essential for reaching and maintaining a healthy weight. Not only is water calorie-free, but it can help your body regulate hunger and fullness cues,” says Clair. “Oftentimes when the body is thirsty, it manifests as hunger, so staying hydrated can help you to say no to unhealthy snacking habits.”