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Cheese is everywhere. It’s on your pasta, in your omelet, shoved into a sandwich, and can even be sprinkled on your salads. Because there are so many types of cheese to choose from, it’s easy to incorporate a slice, crumble, sprinkle, or shred into your dishes throughout the day—every day. Although cheese gets both a good and bad rap as far as affecting your health goes, if you’re looking to lose weight, you may be wondering what the dairy product could do to your waistline.

According to one of the registered dietitians on our medical expert board, Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and The Portion Teller Plan, cheese can have both a positive and negative impact on your waistline.

“Cheese can be both good for your waistline or bad, depending on how you include it in your diet,” explains Dr. Young.

Let’s start with the positives.

When discussing the positives, cheese can provide you with two benefits: protein and aiding in weight loss.

“For the positive, cheese is a good source of protein which helps keep you satisfied, so a little goes a long way,” says Dr. Young. “And if you’re watching weight, part-skim is best.”

RELATED: 10 Low-Fat Cheeses You Can Eat When You’re Losing Weight

Protein takes longer to digest than carbs, so it stays in your stomach longer, making you feel fuller for an extended period of time. This may help you avoid any unwanted snacking or overeating in your next meal, which are two factors that may lead to potential weight gain.

If you’re looking for a cheese rich in protein, try low-fat cottage cheese. According to the U.S. Department of Agriculture, one cup contains about 24 grams of protein. It makes for a great breakfast option or snack throughout the day.

If you’re looking for part-skim, part-skim mozzarella cheese comes in at about 20 grams of protein per cup.

Otherwise, Young suggests adding an ounce or two of cheese to a salad. Or, on top of a slice of toast.

However, too much cheese can cause the opposite effect.6254a4d1642c605c54bf1cab17d50f1e

“For the con, the calories in cheese add up quickly, so watch your portion and stick to one to two ounces, or two fingers worth,” says Dr. Young. “Cheese can add to weight gain when you nibble mindlessly on cheese at a cocktail party or you cut slice after slice.”

An example would be consuming two slices of Boar’s Head White American Cheese, which equals 110 calories. Although it may not seem like a lot at first glance, think about how often you add cheese to your meal. Whether it be adding it to your sandwich, or topping it onto a bowl of pasta, it adds up.

Furthermore, in a study published in the journal, Nutrients, an excess amount of dairy intake, which includes cheese, has been shown to increase body weight in adults aged 18 to 50 years old.

Young also suggests not adding cheese to your meal when eating other protein-rich foods.

“For example, skip the cheese on a burger or a Turkey sandwich,” she suggests. “Or, if you have a salad with egg and beans, skip the cheese.”

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Weight loss is possible through a multitude of different strategies—one of the most effective being adjustments to your diet. But it’s keeping that weight off once you lose it that’s especially challenging. In fact, a meta-analysis of 29 studies in The American Journal of Clinical Nutrition found that more than half of the weight lost by participants was regained within two years, and 80% was regained within five years. But don’t lose hope just yet: experts say it’s totally possible to maintain that fitter physique, as long as you adopt sustainable habits that you know you can stick to.

According to Nataly Georgieva, RD, a dietitian at JM Nutrition, fad diets often involve restrictive eating habits that simply aren’t realistic (or healthy) to keep up with over the long term.

“Such deprivation may result in feelings of ‘missing out’ on something, potential frustration and irritability, and eventual abandonment of the fad diet,” she explains. “As a result, you can regain the weight soon after.”

Not only that, but Samantha McKinney, RD, a dietitian at Life Time notes that a steep caloric deficit can shift hormones in an unfavorable direction. Basically, your body doesn’t know that the caloric deficit was intentional, so as a survival mechanism it’s primed to gain weight as soon as you go back to your normal eating habits.

There are no real shortcuts when it comes to weight loss, so experts say you’ll need to be patient with your body as you make changes to your diet. With that in mind, here are the best eating habits you can adopt to shed some pounds for good. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Weighing and measuring out every ingredient in your meals may help with portion control when you first start dieting, but the reality is that it’s too time-consuming to do forever. That’s why Kitty Broihier, MS, RD, a registered dietitian and creator of the Eating Habits Lab, advises visually portioning out the components of your meals using the MyPlate Guidelines instead.

Per these guidelines, which are devised by the United States Department of Agriculture, you should fill half your plate with vegetables and fruit, and the other half with a mix of 60% grains and about 40% protein (around 5 ½ ounces). Ideally, you should aim for a diverse mix of whole fruit and veggies, whole grains, and a variety of protein sources. Limit yourself to three cups worth of dairy, and try to stick with low-fat or fat-free options. Using these guidelines as you build your meals will ensure your body is getting all the satiating nutrients it needs.

Georgieva adds that it’s helpful to educate yourself on what recommended serving sizes look like, and to get comfortable reading nutrition facts labels.

If you’ve ever been hit with hunger pangs while at the office or in the car, you know how tempting it can be to grab a sugary energy bar from the vending machine or a salt-laden bag of chips at a nearby convenience store. But that’s why Georgieva recommends keeping healthy snacks on you at all times—in your desk drawer, lunch bag, office fridge, or glove box.

“Humans follow the path of least resistance,” says Georgieva. “It’s important to make nutritious foods easily accessible when you’re at your most vulnerable.”

Keep in mind that snacks with protein, fiber, and healthy fat will keep you full the longest. For example, an apple with string cheese, whole-grain crackers with turkey and hummus, or yogurt with flax seeds and blueberries are all satiating combos.

Here’s an easy habit to try: start lunch and dinner by noshing on a fiber-rich salad and guzzling a glass of water. That way, you’re less likely to overindulge on the rest of your meal.

“This can help you eat fewer calories overall without leaving you hungry,” says Dana Ellis Hunnes, PhD, RD, a senior clinical dietitian at UCLA medical center and author of Recipe For Survival.

A 2008 study in the Journal of the American Dietetic Association found that obese older adults who drank two cups of water before breakfast consumed 13% fewer calories during their meal than those who didn’t drink water beforehand. Furthermore, a 2011 study in Obesity found that dieters who drank water before all three meals for 12 weeks lost about five pounds more than dieters who did not increase their water intake.6254a4d1642c605c54bf1cab17d50f1e

Dr. Hunnes recommends having a salad consisting of two cups of greens and a light vinaigrette with about one tablespoon of olive oil.

If there’s one macronutrient you should definitely be prioritizing for weight loss purposes, it’s protein.

“Protein can leave you feeling more full and satisfied than carbohydrates and fats,” says McKinney. “Often, the more protein you eat at meals, the fewer cravings you’ll experience. It’s the best-kept secret to losing weight without feeling deprived. Most of the time, those who ramp protein intake will inadvertently reduce their intake of starches, sugars, and mindless snacking. It also stabilizes blood sugar and energy levels, helps support detoxification, and is needed to recover from workouts.”

As a general rule, Broihier recommends aiming for about 20 grams at each meal and 10 grams at each snack. But if it helps to have a visual guideline to follow, McKinney says a palm-sized portion of protein is sufficient. For example, this can look like one chicken breast or salmon filet, two eggs, or a clenched fist’s worth of chickpeas.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

One of the main causes of overeating is not being present during mealtimes. When you’re scrolling through your phone or watching TV, you may wolf down your food so fat that you don’t give your body a chance to register when it’s actually full.

That’s why Dr. Hunnes advises making it a point to practice mindful eating. This entails slowing down and really tuning in to all of your senses while eating a meal or snack. It’s also a good idea to try eliminating distractions while you eat, so you can more easily recognize your fullness cues.

“Pause for a minute or two halfway through to check in with your hunger level,” says Broihier. “People who practice this are often surprised to learn that they really do feel satisfied with less food than they thought. Lots of times we automatically and mindlessly finish what’s on our plates.”

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Birthday number 40 is one of those milestones that make people take a good long look in the mirror and recognize, “hmm, I’ve put on a few pounds, and they seem to be harder than ever to shed.” That’s because our body changes with age and often our lifestyle doesn’t change accordingly. As we get older, we lose muscle mass and we may become less active, both of which mean we require less energy to maintain our status quo. If we keep eating roughly the same number of calories daily as we did when we were in our late 20s and 30s, we’ll gain weight.

Reversing that trend would seem to require turning the tables—that is, becoming more active or consuming fewer daily calories. But studies indicate that exercise doesn’t have as great an impact on weight loss as reducing calories. If you’re 40 or over and having trouble dropping pounds, maybe focusing more on your nutrition will help. (But do keep on exercising for good overall health.)

We looked at what the research had to say and then asked dietitians for the best eating habits that may speed up weight loss after age 40. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

These days processed foods are so available everywhere you turn that it’s nearly impossible to eliminate eating some of them. So, the best advice for weight loss and improving health is to “eat smaller portions of ultra-processed foods which are high in sugar, fat, and calories,” says registered dietitian nutritionist Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim.

In research by Dr. Young, published along with Marion Nestle, PHD, MPH in the American Journal of Public Health in 2021, the nutrition experts found that portion sizes of unhealthy processed foods are five times larger than they were in the past and contribute unnecessary calories to our diets, which increase the risk for obesity and chronic diseases. Since it’s so difficult to avoid all processed foods, Dr. Young says the best healthy eating habit is to include foods from all the food groups and to pay attention to portion sizes as well as hunger levels.

One way to boost your metabolism quickly is by drinking a cup of coffee or tea, studies show. “Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue,” Ellie Busby, MSc, mBANT, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health.6254a4d1642c605c54bf1cab17d50f1e

If you prefer tea, make a habit of drinking matcha green tea, which has high amounts of a powerful antioxidant called catechins that Busby says may stimulate the body to burn more fat. Plus, it tastes good, which will help you in the long run.

For a great list of popular foods that will boost your metabolism click here.

This is the eating habit that combats the ill-conceived notion that eating very little food must be the best way to lose weight. The human body just doesn’t work that way, explains Eatthis.com medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group. It needs calories and nutrients to function. “Threatening that basic need stresses out the body; instead of burning body fat, you can potentially hold onto fat cells and send your body into a protective, premature plateau,” she says.

“In my book The Core 3 Healthy Eating Plan, I provide an evidence-based formula to help you determine exactly how much to eat for sustainable, healthy weight loss and how to handle frustrating plateaus.” For now, be sure to eat whole foods, with a combo of healthy fats, proteins, and carbohydrates every three to four hours to keep your body energized.

Snacking is one way to stay out of the danger of becoming ravenous and falling into the habit of overeating. But snacking can be a minefield if you survey the landscape of packaged snack foods. They can be full of calories, unhealthy fats, including the worst, trans fats, sodium, and sugary, fast-burning carbohydrates. Choosing your snacks wisely turns this danger zone into a helpful and healthy weight-loss practice, says registered dietitian Molly Hembree, MS, RD, a certified expert in plant-based nutrition. One of her favorite snacks is walnuts, a good source of the heart-healthy omega-3 fat alpha-linolenic (ALA), a plant-based polyunsaturated fat.

RELATED: The Worst Snacking Habits for Your Waistline, Say Experts

Another sugar-filled minefield can be your breakfast table because so many breakfast foods—cold cereal, flavored yogurt, pancakes, muffins, and doughnuts—are loaded with sugar and devoid of fiber. For a weight-loss supporting breakfast habit to get into, registered dietitian nutritionist Bess Berger, RDN, owner of Nutrition By Bess, recommends two easy-to-fix choices:

Eggs. “Scrambled, hard-boiled, or as an omelet, eggs are a great way to get protein for breakfast,” says Berger. For a bonus of vitamins and fiber, add vegetables to your omelet.

Smoothies. But keep out the sugary add-ins. Use Greek yogurt, berries, which are full of antioxidants, instead. “In addition, I recommend adding 1 to 3 teaspoons of seeds to smoothies for healthy fats and a handful of kale or other leafy greens for more vitamins, antioxidants, and fiber,” she says.

RELATED: The Worst Breakfast Foods You Should Never Start Your Day With

What we mean by that is to plan ahead when going out for drinks or dinner with friends. Social pressure can sabotage your weight loss efforts, warns registered dietitian Toby Amidor, MS, RD, CDN, best-selling author of Diabetes Create Your Plate Meal Prep Cookbook. “Your best bet is to review the menu in advance and determine, based on your intake for the day, what you’ll be eating. It is okay to leave room for dessert, if you know your friends like to order it, but recommend sharing one dessert with 1 or 2 other people.”

Remember playing the Telephone game as a kid? You know, where one person whispers a message in your ear and then you pass the message along to the next person in a whisper and so on around the circle? By the time the message reaches the last person, it usually doesn’t resemble the original message at all. Well, that’s how our brains work; we miss stuff. We forget, especially when we’re not paying close attention. The same goes for remembering what and how much we ate for breakfast, lunch, and dinner. And don’t forget those snacks.

If you want to reduce the number of calories you eat in a day, keep track of your food and beverages by recording them on paper or on your smartphone, as well as portion size. Studies show that the nit-picky process really does work for weight loss. In a 2019 study in Obesity, people who recorded their three meals a day over a 6-month program lost more weight than other participants who did not keep track of food intake. Some of the biggest losers dropped more than 10% of their body weight. And the tracking only took about 15 minutes of their time per day.

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Staying lean as you get older gets harder and harder each year, especially if you’re over 50. A 2013 review by the Agency for Healthcare Research and Quality found that the average weight gain is 1-2 pounds per year–and while it may not seem like that much, over time that can quickly add up.

If you’re looking to maintain a lean physique as you age, the #1 eating habit you should do is to make sure you’re eating protein at every meal.

“One of the best habits to do after the age of 50 to maintain a lean body is to eat protein at each meal and snack,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.

Ehsani explains that this is key because it requires calories to digest protein.

“So when you go to eat a piece of protein whether it’s a piece of grilled chicken breast, fish filet, a hard-boiled egg, or a handful of edamame—these protein-rich foods temporarily rev up your metabolism when working to break down and absorb the protein,” she says. “Therefore, helping you preserve not only your muscle mass, bone mass, but also help keep you lean—the more muscle mass you have the less fat mass you have.”

Plus, she adds that muscle is more metabolically active than fat mass, which means the more you have, the more you could be burning throughout the day at rest or when exercising.

“As we age, our muscle mass slowly decreases as well as our bone mass, but one way to better preserve and prolong their health is by consuming sufficient protein at each meal too,” she says, which is also backed up by research.

To add more protein to your diet, Ehsani has a few suggestions for you. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Are you eating enough protein and including a protein-rich food at each meal? Snack time? If you have a meal tracking app, you could also track it there too and see how many grams of protein you are consuming at each meal,” she says.

“If you typically have pancakes or a piece of toast for breakfast for example, what are you including with it? Are you adding a smear of peanut butter or almond butter or adding in an egg or two? If so, you might be good at breakfast when it comes to protein,” says Ehsani. “If you are just adding butter or cream cheese, that likely isn’t enough protein. If you are consuming a whole wheat pancake or sprouted toast for example, it might actually have a decent amount of protein, so it really depends on what you are eating.”

RELATED: 9 High-Protein Breakfast Ideas to Help You Lose Weight

“Do you include a source of protein at lunch and sufficient amounts of it? For most people, 3 oz of protein (or between 15-20 grams of protein per meal), which is equal to the size and thickness of a deck of cards is enough to include at each meal,” says Ehsani. “So if you’re just sprinkling some chickpeas on your salad at lunch, that might not be enough protein.”6254a4d1642c605c54bf1cab17d50f1e

“Are you just having chips? Or just having fruit? Try to add in hummus, a black bean dip or add a handful of pistachios, walnuts, pumpkin seeds, or a cup of cottage cheese,” suggests Ehsani.

RELATED: 9 Best High-Protein Snacks for Rapid Weight Loss

Remember adding more protein into your meals and snacks doesn’t mean you need to only eat animal sources of protein—you can get sufficient protein from eating plant-based sources of protein too like edamame, tofu, seitan, Greek yogurt, cottage cheese, nuts, seeds, sprouted grains or breads,” says Ehsani.

Finally, don’t rule out working with a Registered Dietitian Nutritionist to determine your specific protein needs and what your goals should be for protein intake. (You can find an RDN by visiting eatright.org, and clicking the “Find An Expert” tool.)

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When trying to lose weight quickly, half the battle is watching the foods and drinks you put into your body. There are ways to do so, but it seems as if toxic diet culture has shown how to do so unhealthily. Believe it or not, you can manage your diet and lose weight without the negative effects of rapid weight loss.

Whether you’re in a rush to shed some pounds, or looking for easy, quick ways to lose weight, these eating habits will help you get to your goals safely. We spoke with medical expert board members The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, authors of The Nutrition Twins’ Veggie Cure, to give you the rundown on what you should do and why it works. Then, check out the 4 Best Drinks for Rapid Weight Loss, Say Dietitians.

Don’t skip out on the most important meal of the day for rapid weight loss!

According to the Nutrition Twins, consuming a solid amount of protein in the morning helps to keep blood sugar and energy levels stable.

“Protein slows digestion and prevents peaks and crashes that lead to feelings of hunger and sugar cravings, even when you’ve consumed enough calories,” says The Nutrition Twins. “Most people have carb-heavy breakfasts that result in energy crashes a few hours later, and as a result, they end up eating extra calories to get more energy.”

They further state that getting adequate protein at breakfast can promote weight loss, helping to prevent overeating later on as well as energy lulls that prevent exercising.

“Plus, focusing on protein typically means that high-calorie, carb-heavy breakfasts are avoided, making weight loss even more significant,” says The Nutrition Twins.

However, they warn to be sure to include a small portion of a wholesome carbohydrate with that protein to fuel the brain and muscles. This will also prevent cravings.

Fiber plays an important role in sustainable weight loss. It comes packed in wholesome foods like vegetables, fruits, whole grains, and legumes, which help to fill you up with few calories and that stabilize your blood sugar.

“When you fill up on high-fiber foods, you’ll automatically crowd out the more calorie-dense fare, which will help trigger weight loss,” says The Nutrition Twins. “Plus, fiber promotes fullness and research has shown that it may reduce the calories you eat through the day which is key when you’re looking to shed fat at a consistent pace.”

RELATED: 43 Best High-Fiber Foods For a Healthy Diet 

Late-night snacking has been shown to cause slower fat burning, weight gain, and trouble sleeping.

“People typically drop several pounds quickly by cutting these calories that are consumed right before the body (and metabolism) slows down to sleep,” says The Nutrition Twins.

However, if you don’t think you could go to bed without something in your stomach, The Nutrition Twins suggest consuming something small and light, such as a drink that has anti-inflammatory, and weight loss benefits.

For example, a 5-minute Turmeric Golden Milk is soothing and low-calorie that may help you fall asleep with a happy stomach, but also be just what you need to quickly shed excess pounds.

“Research shows chronic inflammation is linked to weight gain and this chai-like beverage contains three of the most potent spices for fighting it: ginger, turmeric, and cinnamon,” say The Nutrition Twins.

Cinnamon also helps to fight nighttime cravings by regulating and stabilizing blood sugar. This prevents dips that lead to mood swings. It also stops emotional choices that typically cause you to reach for sugar for a quick energy boost.

“Eating salad (or vegetable soup) before a meal has been shown to reduce caloric intake at that meal,” says The Nutrition Twins. “It takes the edge off hunger, and fills you up with fewer calories, yet with volume from water and fiber.”

The Nutrition Twins suggest that when you’re looking to lose weight quickly in a sustainable way, one of the best ways to do so is to add more nutrient-packed, wholesome, low-calorie food into your diet. Typically, before a meal. This will get you to eat a lot less of the heavy fare foods at the meal.6254a4d1642c605c54bf1cab17d50f1e

They suggest trying a colorful “detox” salad or this vegetable lentil soup, which consists of a whopping 13 grams of protein and 7 grams of fiber to keep you feeling satisfied.

Magnesium has the power to relax your body, which in return helps to lower cortisol: a steroid that can treat inflammation. When cortisol levels are high, it makes weight loss challenging and has been linked to belly fat.

“Cortisol levels rise and stay high with a stressful lifestyle, so relaxing the body with regular consumption of magnesium throughout the day is helpful to prevent cortisol from continuing to thwart weight loss efforts,” says The Nutrition Twins.

The Twins suggest trying these daily magnesium routines at meals to help:

• At breakfast have almonds and pumpkin seeds on your oatmeal, cereal, or yogurt
• Include beans and/ or whole grains at lunch
• At dinner, include plenty of leafy greens

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If you are trying to lose weight quickly, you’re probably resorting to more “dramatic” ways to help you lose weight. And unfortunately, most may actually sabotage your weight loss goals long-term–and also come with negative health consequences.

“Rapid weight loss can lead to dehydration, it can slow your metabolism, and you may actually lose muscle instead of fat!” says Lauren Manaker, MS, RDN, LDN, CLEC, CPT, registered dietitian nutritionist in Charleston, S.C. and member of the Eat This, Not That! medical expert board.

She notes that as a rule of thumb, people should shoot for 1-2 pounds of weight loss per week, “although this can vary based on many factors.” And the Mayo Clinic confirms that a “safe” amount of weight to drop each week is in fact 1-2 pounds.

While it is possible to lose more weight than that in one week, the methods you take to get there can help or hurt you. Here are five eating habits that will hurt your weight loss goals if you’re trying to drop weight quickly. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Cutting back on how much you’re eating likely means you’re drastically decreasing your calories, which may put your body into starvation mode.

“Your body may adjust its metabolism when food isn’t being supplied in adequate amounts, which can wreak havoc on your weight long term,” says Manaker.

Trying to lose weight quickly may also hurt your hydration efforts.

“Some people mistake thirst for hunger, and eat when they are actually thirsty. This can cause consuming too many calories that can lead to weight gain,” says Manaker.

Weight loss supplements are inefficient—and dangerous—when it comes to losing weight quickly. Especially if you’re solely relying on them to drop pounds.6254a4d1642c605c54bf1cab17d50f1e

“Supplements are not a magic bullet for weight loss,” says Manaker. “Taking supplements without modifying your diet will likely not result in the outcomes you want to see.”

RELATED: These 14 Popular Weight Loss Supplements Do Not Work, New Study Says

Some people may assume that cutting back on food still means they can imbibe–but it’s likely hurting your weight loss efforts.

“Alcohol can be loaded with empty calories, which can lead to weight gain,” says Manaker. “Plus, drinking too much alcohol can lower inhibitions, possibly causing people to make unhealthy choices when choosing what they eat.”

Most people assume that “fat-free” foods may hold the key to losing weight quickly. But if you cut out fat completely, you actually are missing out on its weight loss benefits.

“Fat has gotten a bad rap over the years, but healthy fats, like those from olive oil and avocados, can help people feel satiated and support weight loss goals,” says Manaker.

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When it comes to losing weight, watching your diet and adjusting how you eat can play a pivotal role. According to the Harvard Medical School, opting to eat more fruits and vegetables instead of processed foods has a significant result when it comes to burning fat, but past that point, many nutritionists can’t agree on the quickest ways to lose weight. As a result of conflicting information and a variety of available options, 160 million Americans tackle specialized diets each year and collectively dole out $70 billion on weight loss supplements and other diet-oriented consumables advertised to burn off some excess flab.

While many folks might believe it takes a ton of work to successfully eat right and quickly lose weight, a few proven eating techniques and habits can do wonders. Eat This, Not That! caught up with a handful of registered dietitians who came to a consensus over which eating habits can quickly help you lose weight. With a few dietary tweaks, experts believe that these consistent techniques can help you rapidly drop some weight and keep you feeling good through the day.

If you want to supercharge your results, you don’t have to stop at just adjusting your eating habits. Incorporate the 11 Healthiest Drinks for Weight Loss into your daily schedule and see even faster results.

Burning calories actively happens the moment you open your eyes in the morning, and choosing the right breakfast can ensure you don’t end up overeating later in the day. One simple nutrient can make a major difference and adding it to your morning can do wonders.

“Eating whole-grain breakfast foods can help with weight loss because the fiber keeps us satiated and can actually keep us fuller longer, decreasing our overall calorie intake,” Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center, and author of Recipe for Survival said. “It also keeps our blood sugar levels stable which helps with satiety.”

Just make sure you eat the right type of fiber and avoid the 17 Worst ‘Fiber-Rich’ Foods.

Once you select your favorite fiber-packed breakfast, you then need to choose the right beverage pairing to unlock the maximum levels of calorie burning. Luckily, two early morning staple beverages can supercharge how you eat breakfast.

“Drinking black coffee or tea can help with weight loss because it’s essentially a calorie-free beverage that is high in antioxidants and anti-inflammatory which can help promote weight loss,” Hunnes continued. “When we consume coffee with a ton of added sweeteners and high-calorie creamers it’s basically turned into a calorie bomb, which our bodies don’t get satiated from (in the same way they do solid foods), so it’s best to drink them black of very lightly sweetened with a teaspoon of sugar and/or plant-based milk.”

Over the course of the day, keeping track of your hunger can prevent you from overeating, and eating meals slowly and mindfully can help you recognize when you actually are full.6254a4d1642c605c54bf1cab17d50f1e

“Mindfulness is a state of being that focuses on the present moment—being aware and accepting of your thoughts, feelings, and messages from your body,” Alyssa Burnison, MS, RD, LN explained. “When you practice mindful eating, it can have a positive impact on your emotional and physical health, your relationship with food, and possibly, your weight.”

“You are more in tune with your body’s cues,” Burnison continued. “It takes nearly 20 minutes for your stomach to send a message to your brain that you are full. When you slow down and eat mindfully, you recognize when you feel satisfied and stop eating. You may consume fewer calories than if you hurried through your meal, possibly eating more than you need.”

This practice encourages a healthy meal routine and discourages mealtime distractions, ensuring you don’t end up packing on any unnecessary weight while you quickly slim down. This eating habit takes a bit of practice to master, but by following 11 Mindfulness Hacks to Eat Less, According to Experts, anyone can slow down and enjoy their food while losing a few pounds.

You have heard it a million times over—by eating more fatty fish and vegetables, you can ensure you stay fit while shedding some pounds. While many might believe that this eating pattern’s strength comes from fresh, healthy ingredients, its true fat-burning power stems from an essential nutrient.

“A Mediterranean-style eating pattern is often ranked the best for weight loss because it’s easy to adopt and sustain long-term,” Danielle McAvoy, MSPH, RD with Strong Home Gym said. “A key reason the Mediterranean Diet is so effective is that it’s high in fiber from being largely plant-based. Fiber helps keep blood sugar levels stable, which can reduce hunger levels and cravings. Fiber also makes you feel full after eating, which can curb total calorie intake.”

Calorie counting sounds attractive on paper, but the headache of closely monitoring every little thing you put in your mouth can quickly get tiresome. Luckily, intermittent fasting can keep your calorie count down while sparing you the hassle of monitoring your food intake as closely.

“Intermittent fasting is also an effective eating pattern for losing weight,” McAvoy continued. “A major review of the research found that the average weight loss from all intermittent fasting plans was 7-11 pounds over 10 weeks. IF is effective because it encourages the body to burn fat instead of carbs for energy, and limits eating to certain times of the day which limits calorie intake.”

This eating habit can lead to some serious results, but just make sure you do it right and avoid The #1 Worst Intermittent Fasting Mistake.

If you do decide to start intermittent fasting, make sure you do it in a way where you don’t end up skipping breakfast. “Eating breakfast allows the overnight fast to break and provides carbohydrates for energy to function and to perform exercises with energy,” Blanca Garcia, RDN, a registered dietitian at Healthcanal said.

In addition to filling you up for the day and starting your metabolism, The Cleveland Clinic reports that regular breakfasts can improve your cardiac health, lower the risk of diabetes, and much more. If you love starting your day with a hearty meal but need to quickly reduce your weight, make sure you follow The #1 Best Breakfast Habit for Weight Loss for optimal results.

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The ancient Greek philosopher Heraclitus of Ephesus once said that change is the only constant in life, and he may as well have been talking about the rules of weight loss.

The rules about how to eat healthy and lose weight have been tweaked and adjusted so often with every new diet strategy that it can be hard to keep track. And amid all the confusion and uncertainty, we often stumble into eating patterns that do more harm than good.

It is very common for people to develop eating habits that they believe are the answer to losing weight, but can backfire, say dietitians. And that’s unfortunate because following misguided advice that doesn’t work can make you feel that something’s wrong with you. Here are some of those eating habits that may be secretly undermining your goal of losing weight. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Logic tells us that if we’re gaining weight because we’re eating too much, the opposite—eating very little—should help us lose weight. That’s just wrong and it’s a common approach that often backfires. “Not only can this lead to increased cravings and potentially feeling more out of control around food, but entering the starvation zone can slow down your metabolism through adaptive thermogenesis,” says medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan. If your body doesn’t get the calories and nutrients it needs to function properly, it will respond by holding onto fat cells, she says.

We know what you’re thinking: “Hey, I’ve been told these foods are super healthy, loaded with antioxidants, filled with tropical fruits and vegetables. What gives?” Well, yes fruit and antioxidants are good, but not at the expense of too many calories and grams of sugar.

“Top these fruit bases off with nut butters and granolas and more fruit and you have a very big calorie bomb that ultimately may lead to more sugar cravings,” warns medical board member Amy Shapiro, MS, RD, founder of Real Nutrition. You need to be choosey about the ingredients that go into smoothie bowls. “Watch your toppings; skip the granola and enjoy nuts, chia seeds, and coconut to reduce the sugar even more,” Shapiro says.

RELATED: The Best Smoothie Combinations for Faster Weight Loss, Says Dietitian

It doesn’t. And it certainly doesn’t mean fewer calories. In fact, going for the gluten-free stuff often leads to eating more processed foods and gluten-free foods often contain more calories than regular wheat products. “Many people believe gluten-free equals low carb, but this is incorrect,” says Shapiro. “If you want to go gluten-free, do not eat the food substitutes like bread, cakes, cookies, and chips. Eat whole foods like potatoes, beans, and gluten-free grains to see results.”

Carbohydrates have been vilified so often in diet books, online programs, and food advertising that people have taken “watching your carbs” to the extreme by trying to cut out almost all carbs. Big mistake. “Yes, you cut calories and may lose water weight initially since carbs hold water in the tissues, but the weight loss typically is fleeting,” say Eatthis.com medical board members Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

Carbs are fuel for the brain and your muscles. “Cutting carbs completely is unrealistic since carbs are fuel for the brain and muscles. Without them, you’ll crave the quickest pick-me-up you can find – SUGAR. When you give in to the craving, often you end up throwing in the towel on healthy eating completely, thinking you have to be very stringent with your diet to see results.” That’s not true.

RELATED: 5 Worst Eating Habits for Sugar Cravings, Says Dietitian

This is a variation of the “eating very little” misguided habit above. You skip breakfast, lunch, or dinner in an effort to cut way back on calories. “Unless you’re intermittent fasting and there’s some consistency to your eating plan, and waiting long hours to eat, will end up making you so hungry that you eat back all of the calories you would’ve eaten at your meal, and then some,” warn The Nutrition Twins.

Obsessing over counting daily fat grams is not only not fun, but it’s also not healthy. “Fat is not the enemy and it’s healthy to include some healthy fats like nuts and olive oil when trying to lose weight,” says registered dietitian nutritionist Lisa Young, PhD, RDN, author of Finally Full, Finally Slim. Fat is satiating, so, even though it’s high calorie, it can help you lose weight.6254a4d1642c605c54bf1cab17d50f1e

“The key is to include healthy fats in reasonable portions,” says Dr. Young. “Enjoy 1/4 cup of nuts as a snack and use one tablespoon of full-fat salad dressing (olive oil-based) on your salad.”

That’s another mistake dieters make that leads to unhealthy behaviors. “Fat-free foods don’t fill you up, so you end up eating larger portions of fat-free food which ultimately leads to overeating and intensified cravings,” says Shapiro. “When you remove fat from foods, it is often replaced with sugar to improve the taste.” Excess sugar eaten turns to fat, which is exactly what you’re trying to prevent.

The low-carb obsession goes hand in hand with another—loading up on protein. “Many people think if I cut carbs, I can eat all the protein (think meat!) that I want without paying attention to portion sizes,” says Dr. Young. “I’ve seen clients gain weight using this approach.” A better way to eat for weight loss, says Dr. Young: “Include foods from all the food groups and pay attention to portion sizes as well as hunger levels.”

Eating a vegan diet can be healthy and certainly can help with weight loss. But if you don’t go about it the right way, you can end up gaining weight. “We see this frequently in our practice—a few servings of nut butter, several tablespoons of olive oil, and a big bowl of granola or pasta, and you may already meet your calorie needs for the day,” say The Nutrition Twins. If you go vegan, you may need to be extra vigilant about avoiding excess carbs, nuts, oils, and other calorie-dense foods. And remember: You can get a good dose of satiating protein from plants. Here are 20 Vegetables Ranked By Protein.

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If the old adage is true, with age comes wisdom, then people who live the longest are among the best resources to ask just about anything. From lifestyle to mental health to work and overall outlook, lived experience can help make anyone an expert, in time.

Luckily, research has been done on how to track down these wise, well-aged people and glean their life advice. The Blue Zones Project, led by founder Dan Buettner, identified the five places in the world where people live the longest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. Then, he and his team studied these communities and took note of the wide array of life advice we have to learn from them.

That advice, of course, includes knowledge about how to eat for optimal health. While Blue Zone communities have a lot in common in terms of eating habits, the number one practice they share is simple: they are all largely plant-based.

The longest-living people largely eat a plant-based diet.

“People in the Blue Zones eat an impressive variety of garden vegetables when they are in season, and then they pickle or dry the surplus to enjoy during the off-season,” says the project. “The best-of-the-best longevity foods are leafy greens such as spinach, kale, beet and turnip tops, chard, and collards. Combined with seasonal fruits and vegetables, whole grains, and beans dominate Blue Zones meals all year long.”

These long-livers do eat meat, but only as a small side, very sparingly. Instead, protein comes from beans, nuts, seeds, and greens—all foods that can support weight loss.

The link between a plant-based diet and weight loss.

A plant-based diet has already been proven to help with weight loss by a myriad of other studies; perhaps the amount of evidence out there that correlates plants with lower body weight is to blame for our current cultural shift towards meat alternatives.

As far back as 2010, a study showed that meat consumption was associated with weight gain, even if other healthy weight loss techniques were employed. Then, in 2018, a comprehensive review of several studies showed that plant-based diets were correlated with better overall health—including more successful attempts at weight loss. As recently as 2020, another study was published linking a plant-based diet with weight loss.6254a4d1642c605c54bf1cab17d50f1e

We’ve known for a while now that plants are the answer, at least, according to the research. But thanks to the Blue Zones Project, we can feel confident that the idea is based on something beyond academic research: it’s affirmed by the wisdom of the world’s longest-living people.

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