Throughout the years, trendy diets have come and gone. But while some diets of yesterday may seem quite ordinary, others are a bit more shocking. For example, in the 1920s there was a diet that just consisted of cigarettes. Another surprising one cropped up during the Victorian era when people ingested tapeworm pills because they thought this would help cut down calorie intake. From the mundane to the extreme, diets have existed in all different forms, some are harmless but ill-advised, while others are downright dangerous! Here are eight old-fashioned diets that you should never follow.

RELATED: Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians

Nataly Komova, RD and fitness expert at JustCBD points out that one antiquated diet you should never follow is the cigarette diet. This diet, which was popular in the 1920s, advised people to smoke a cigarette whenever they felt hungry instead of actually eating food. This was thought to help lower daily calorie intake. “Though it can help you lower your food and calorie intake, the cigarette diet can increase risks of serious health conditions such as cancer,” says Komova.

In the 1960s, Sleeping Beauty wasn’t just a popular fairytale character but also the name of a harmful diet. “This was an unhealthy diet to promote weight loss that encouraged people to sleep more even when hungry,” says Komova. “This diet can lead to a sedentary lifestyle and lack of essential nutrients, hence why it is among the old-fashioned diets to avoid.”

Perhaps one of the most surprising and unnerving old-fashioned diets out there is the tapeworm diet. “This diet entailed consuming more food without minding if it’s healthy or not as people were meant to believe ingesting tapeworms in pill form could support weight loss regardless of the calorie intake,” explains Komova.

This diet, although popular in the early 1900s, came with a laundry list of harmful side effects. Komova points out that these tapeworm pills were linked to a higher risk of dementia, seizures, and brain, muscle, and eye damage.

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Sara Chatfield, MPH, RDN at Health Canal names the cabbage soup diet as an old-fashioned diet that should not be followed. “While the increased cabbage intake is healthful due to the fiber and antioxidant content, the diet overall is lacking in variety,” says Chatfield. She explains that it encourages people to eat cabbage soup up to three times a day, alongside only a small amount of other food types, such as fruits and meats. “The diet is low in calories so it may lead to weight loss, but much of that weight will be water and muscle due to its low calorie and protein content, and it’s not a sustainable way to eat long term,” she shares.

RELATED: One Major Effect of Eating Cabbage, Says Dietitian

Chatfield shares that another old-fashioned diet trend is the low-fat diet, which was big in the 1990s. “[During this time] there was a boom of fat-free and low-fat highly processed snacks like cookies, crackers, and snack bars,” she says. Chatfield points out, however, that today we understand that “low-fat” does not always equate to “healthy”.

“Low-fat diets have not shown significant benefits for weight loss or disease prevention,” Chatfield explains, “In fact, we now know that intake of healthful monounsaturated and polyunsaturated fats from nuts, seeds, some oils, and fatty fish has health benefits.” She shares that eating high amounts of highly processed low-fat products, which often have more sugar or refined carbs to take the place of missing fat, may lead to weight gain and chronic disease.

RELATED: Surprising Side Effects of Not Eating Carbs, Says Science

The Scarsdale Diet, which was popular in the X, is a diet in which you only eat 1,000 calories each day no matter your size or how active you are. “You’ll definitely drop some water weight and a little bit of fat, but you’ll also be hangry and miserable and probably eat everything in sight as soon as it’s over,” advises Esther Avant, CISSN, PN 1 & 2, ACE, and owner of EA Coaching.

“While you do need to be in a caloric deficit in order to lose weight, there’s absolutely no reason to be so extreme in order to do so,” Avant adds. “You’ll find the process much more pleasant and your results more sustainable when you create a moderate deficit, continue to eat foods you enjoy, and acknowledge that weight loss is a process that takes time and patience.”

A popular fad diet of the 1970s, the Atkins diet is one you may also want to steer clear of. “The Atkins diet was a low-carb fad created by Robert Atkins in the ’70s, yet it is very much still around today,” says Blair Persyn, MS, RDN, LDN, CNSC, owner of Bites With Blair, LLC. This diet asks for people to avoid foods such as starchy vegetables, tropical fruits, breads, pastas, and sweets. “Think of it as an old-school keto diet with a little less emphasis on fats,” she adds.

Persyn points out that while it is important to include healthy fats and proteins in our diets, the Atkins diet takes its restrictions too far. “Relying heavily on protein and fat sources in our diets can quickly lead to excess saturated fat intake, which has been associated with obesity, heart disease, diabetes, and some cancers,” Persyn shares. Plus, she adds, carbs do not need to be cut out in order for a person to lose weight or be healthy. “Whole grains, legumes, fruits, and veggies provide us with an excellent source of fiber, which is beneficial for heart health, gut health, and weight management,” she says.

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Even though the Master Cleanse has been mainstream for decades now, it doesn’t mean that it is necessarily healthy or safe. “Unfortunately, cleanses like ‘The Master Cleanse’, also known as the Lemonade Diet or Maple Syrup Diet, first published in the 1940s, are still followed by individuals today—even though we know that it is a true blow to the body,” Valerie Orsoni, nutritionist, health expert and founder of LeBootCamp.

Orsoni explains that during this diet you consume only the “Master Cleanse Mix,” which is a combination of lemon juice, maple syrup, cayenne pepper, and water, for between four and 14 days. “The result is extreme caloric restriction, which means you will lose weight very quickly, but your body will go into starvation mode and learn how to better store the next time you eat.” she explains.

RELATED: 8 Old-Fashioned Nutrition Guidelines You Should Never Follow

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The weight loss foods that really work, say experts, are the ones that will help your body burn fat and keep you full—and they must also be delicious, so you don’t get sick of them. That’s why we reached out to four of the smartest dietitians, nutritionists and trainers we know and asked them about which foods actually make you slimmer, while also tasting great. These are the tips that worked for their clients and they will work for you. “There are many benefits to eating healthy weight loss foods,” says Sydney Spiewak, MS, RDN, CD-N and Nutritionist at Clinical Weight Loss and Wellness. “They can reduce the risk of heart disease, stroke, obesity, and Type 2 Diabetes. Furthermore, they can help to provide people with more energy throughout the day and even boost someone’s mood!” Read on for the experts’ 19 weight loss foods that really work. 

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“Turmeric is considered the star of all spices and is one of the best and safest spices for all ages. There are more than 1,000 research studies that have demonstrated the protective effect of the active compound—curcumin—which researchers have found to increase weight loss and reduce body fat,” says Ayurvedic Expert and Registered Dietitian Sapna Punjabi-Gupta, who hosts online cooking classes with delicious recipes inspired by her Indian roots and lifelong dedication to a vegetarian diet at bespiced.com. “Ayurveda regards turmeric as one of nature’s best medicines.” In fact, she says, “it is used not only for cooking but is used therapeutically in Ayurvedic medicine.”

“Unlike typical starches that raise your insulin level and make you hungry, resistant starch is your friend for weight loss,” says Dr. Vikki Petersen, Certified Clinical Nutritionist, Chiropractor and Certified Functional Medicine Practitioner. “Eating potatoes that have been cooked and then cooled (think potato salad) along with cooked beans (white beans and kidney beans top the list) gives you a hefty dose of protective-resistant starches. You’ll be satisfied and will feed the healthy bacteria in your gut that promotes weight loss.”

“Enjoying half an avocado per day in a smoothie or atop your salad will increase satiation and encourage weight loss,” says Dr. Petersen. “Avocados are high in fiber and are known to increase your metabolic rate, a key to weight loss.”

Not to mention, “avocados are delicious and nutritious,” says Jessica Mazzucco, certified fitness trainer and founder of The Glute Recruit. “They can be added to salads and omelets to liven them up. They are an excellent source of fiber at 11 to 17 grams each and contain monounsaturated fat which is great for the heart. They will also keep you satiated for a long time. They are a winning food with nearly 20 essential nutrients such as folic acid, potassium, fiber, and vitamin E. Don’t eat more than a half-cup per day to avoid exceeding your desired caloric intake.”

“Legumes such as beans, lentils, chickpeas and dry peas are rich in protein, vitamins and dietary fiber,” says Punjabi-Gupta. “Studies have shown that regular consumption of beans may aid healthy weight management and weight loss. Replace your animal protein with plant based proteins a few times a week.”

“Cherries are low in calories, meaning that one cup of cherries is less than 100 calories. Cherries are also rich in vitamins that help to strengthen our metabolism,” says Spiewak. “Cherries are also filled with anthocyanins, which helps to boost fat-fighting enzymes.”

“This may come as a surprise to see on a list of weight loss foods but clean sources of protein are needed for weight loss,” says Mazzucco. “We hear a lot of negative talk about red meat, but if you choose high quality, lean cuts and eat them in moderation without any fattening sauces such as Bernaise or BBQ or Hollandaise, steak is a filling nutrient. Most experts agree that you should not exceed 18 ounces of red meat per week. In general, eating a high protein diet can assist in burning more calories because it requires more calories to break down protein than other nutrients. An 8oz steak without sauce has 614 calories, 632mg of potassium and 56 grams of protein.”

“Both peanut and almond butter have been shown to reduce the incidence of metabolic syndrome, the root cause of obesity along with type 2 diabetes,” says Dr. Petersen. “Unsweetened nut butters are satisfying and increase leptin sensitivity, your satiety hormone. A serving is 2 tablespoons, which you can divide in half during the day, or stick with 1 tablespoon and enjoy several times per week. Add to your morning smoothie, chia pudding or morning oatmeal.”

“Fennel is one of the few plants that have it all—vegetable, herb, spice,” says Punjabi-Gupta. “It is a key ingredient in many Indian spice blends. It is sweet and astringent in taste and has a cooling potency (virya). It is an excellent digestive aid—calms digestion, mild laxative and a diuretic. It can have a strong flavor and works well in savory and sweet recipes. Fennel is a rich source of fibre, which helps you stay fuller for longer, further preventing you from cravings and overeating.”

“Yes, it is a beverage; but it is worthy of making this list considering most Americans are dehydrated,” says Dr. Petersen. “It will be nearly impossible to lose weight when you do not consume enough clean water every day. Spread out the 8 glasses (8 oz each) throughout the day, you will lose the detoxification benefit if you ‘chug’ 24 ounces in one sitting.”

“I large artichoke (162g) has approximately 76 calories, O mg of cholesterol, and is packed with potassium and fiber,” says Mazzucco. “Since it takes long to peel and eat an artichoke, you will eat slower and feel fuller thanks to the fiber. A bonus: Artichokes rank among the most antioxidant-rich of all vegetables.”6254a4d1642c605c54bf1cab17d50f1e

RELATED: The #1 Cause of Diabetes, According to Science

“Chili peppers are rich in a phytochemical called capsaicin (this is what gives chili peppers their heat),” says Spiewak. “Capsaicin is a substance that can suppress your appetite, leading to the intake of less calories. It has also been linked to the reduction in stomach fat.”

“Salmon usually garners all the praise as the fish to eat for weight loss,” says Mazzucco. “Cod is overlooked, as it is a great source of protein packing 16g per 3 cooked ounces. B vitamins help your body derive energy from food, and cod has B12 and niacin. These help the digestive system and reduce cholesterol. You can’t beat the calorie count: one fillet of cod (231 grams) has only 189 calories.”

“It’s hard to trump the sweetness and refreshment you get from eating watermelon,” says Mazzucco. “One cup is only 46 calories. Although the sugar count per cup is a bit high at 9G per cup, it’s all natural with a low glycemic index. This means the food will not spike your blood sugar the same way that the sugar from a candy bar would. Watermelon also has an amino acid called citrulline that can reduce fatigue and increase blood flow.”

“Chia seeds have many amazing properties such as boosting digestive health and metabolic rate and are high in iron and omega-3 fatty acids,” says Spiewak. “All of these properties can help someone lose weight!”

“Red peppers are filled with Vitamin C,” says Spiewak. “Vitamin C is an antioxidant that has been shown to reduce stress hormones. This is important because when you are more stressed, you have high levels of cortisol. This can then lead to storing excess body fat.”

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“Cumin is an essential spice in Indian cooking and an important ingredient of curry powder and spice blends,” says Punjabi-Gupta. “It is used either dry roasted and ground to a powder or is fried whole in warm oil while cooking. It is one of the best medicines for digestive sluggishness in Ayurveda. It also helps relieve gas and kindles gastric fire. Cumin may boost your metabolism, lower cholesterol level, and help decrease your blood sugar. Studies confirm that consuming ground cumin helps some people who are trying to lose weight.”

“Asparagus is low in calories but filled with fiber! it’s very low in calories, with only 20 calories in half a cup,” says Spiewak. “This means you can eat a lot of asparagus without taking in a lot of calories. Asparagus is also rich in fiber which has been linked to helping in weight loss. Asparagus contains the chemical asparagine, and it is an alkaloid that directly affects the cells and helps to break down fat.”

There aren’t too many studies to prove apple cider vinegar helps you burn fat, according to the Mayo Clinic. However: “If you feel like your energy metabolism needs additional support, a supplement like vitafusion Apple Cider Vinegar gummy vitamins can be an easy alternative to get apple cider vinegar and B-12 that you might be missing from diet alone,” says Spiewak. (Note: Spiewak is not compensated to promote that brand, she just likes them.)

“Spice up your life with a variety of flavors that make your food more enjoyable and boost your metabolism,” says Dr. Petersen. “Black pepper, cinnamon, cayenne pepper, turmeric, cumin and ginger are a good start and known to boost your metabolism leading to weight loss.”

“Spices have been used in cooking and as medicine in many indigenous cultures for centuries. Indian cuisine has its roots in Ayurvedic science and spices hold a very important place in everyday Indian cooking,” says Punjabi-Gupta. “Spices such as turmeric, ginger, black pepper, cumin and fennel aids in overall digestion. Studies have confirmed that spices contain a variety of naturally occurring bioactive ingredients that have weight-loss effects.” So enjoy these delicious weight loss foods that really work, and to get through life at your healthiest.This Supplement Can Raise Your Cancer Risk, Experts Say.

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Maybe you’ve tried drinking smoothies to lose weight. How’d that work out for you? Success depends on a lot of variables, such as the makeup of your normal diet, how much you exercise, and what kinds of smoothies you either make or buy.

For some people, smoothie meal replacements can help them achieve a calorie-deficit while supplying important nutrients that might be lacking in their normal eating. For others, drinking smoothies for weight loss can turn into an unwelcome surprise, backfiring by making them gain weight and, worse, inching them closer to type 2 diabetes.

For those reasons, some dietitians are smoothie fans, while others advise their clients against them or suggest being judicious about how they’re made. Below, we’ve gathered opinions from some of the registered dietitians on our medical advisory board. You be the judge.

Smoothies can be a great way to get in extra protein and nutrients without a lot of effort and might help you lose weight.

“Protein helps slow down digestion, so it gets you full faster and keeps you full longer,” says medical board expert Amy Goodson, RD, CSSD, author of The Sports Nutrition Playbook. “Make a smoothie with 20 to 30 grams of protein with milk, Greek yogurt, and/or protein powder to increase satiety. The liquid volume often gives people a feeling of fullness.”

“Personally, I am not a fan of smoothies for weight loss. I recommend eating real food and eating calories not drinking them for weight loss,” says medical expert Julie Upton, MS, RD, co-founder of Appetite for Health Consulting. “For some people, smoothies may help them lose weight while for others it won’t. Losing weight means that you have created a calorie deficit. If drinking a smoothie for a meal results in you consuming fewer calories overall, it will help you lose weight. If you drink a high-calorie smoothie that adds calories or maintains your calories your weight may actually increase.”

“Smoothies can absolutely be a healthy weight-management staple,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The The Core 3 Healthy Eating Plan. “If you’re trying to intentionally lose weight, focus on protein, fiber, and fat—the healthy eating trifecta.”

Protein can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offers fiber and adding in a vegetable, such as spinach, kale, zucchini, or cauliflower, provides volume and additional gut-friendly nutrients. Fat like avocado, chia seeds, or almond butter, helps with staying power and satisfaction, she says.

“I often recommend smoothies as an excellent method to get in several food groups,” says Moskovitz. “The trick is to add volume with vegetables. Not only are vegetables high in nutrients and low in calories, but they’re teeming with metabolism-supporting and energizing nutrients.”

When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores.

“Smoothies purchased at stores often contain added sugars in the form of ‘turbinado,'” says Goodson. “This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal.”

“I typically recommend smoothies as a snack or part of a meal with something chewable such as a slice of toast,” says Laura Burak, MS, RD, owner of Laura Burak Nutrition.

Pairing a smoothie with something chewable makes it more satisfying. If your goal is weight loss, Burak advises keeping an eye on ingredient portions.

“All it takes is adjusting the ingredients and using fruit without added sugars or syrups, low-sugar yogurts and milk, and portioning out the calorically dense ingredients like nuts and nut butter so that you create a balanced meal or snack that fits into a diet for your specific goals,” she says.

Burak’s book Slim Down with Smoothies features 100 recipes that’ll help you do that.

Like most dietitians on our medical board, Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, believes smoothies can be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what’s included in the eating plan for the rest of the day. Smoothies can be particularly useful to “breakfast skippers,” she says.

“We know that 90% of Americans are not eating the recommended servings of produce and people who regularly eat breakfast tend to have fewer nutritional gaps, which may help support weight loss goals,” says Manaker.

Smoothies should always contain healthy carbs, protein, healthy fat, and fiber to promote satiety. And portion sizes should be appropriate.

“Chia seeds and hemp seeds are easy additions to weight loss smoothies that check the healthy fat, fiber, and protein boxes, making them typical go-to ingredients when I am guiding clients about how to create a weight loss-friendly smoothie,” Manaker says.

With a smoothie or any blended or juiced drink, it’s easy to unknowingly swallow a lot more calories than you expect, so be mindful, according to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

“We explain it to our clients this way: when you eat four apples, you’re aware you’ve eaten them, but when you drink four blended apples, it may blend down into a cup or less of liquid, and you may not realize how much you’re consuming,” they say. “Typically, when you drink your calories, instead of eating them, it isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you’re loading your smoothies with sugar, syrup, overdoing the fruit, or other add-ins, you could be unknowingly creating a calorie bomb.”

As long as their clients stay mindful of the blender blunders when making smoothies, The Nutrition Twins do believe smoothies can be a great part of a weight loss diet.

“They’re especially helpful for people on the go who often choose unhealthy, calorie-dense foods when they’re in a pinch,” they say.

Tip: Add vegetables to your smoothies to boost satiating fiber and nutrients while keeping overall calories low. They recommend their recipe for Blueberry Chai Protein Smoothie.

“It’s a great weight-loss snack because you get about 18 grams of satisfying protein in less than 200 calories, and it contains helpful ingredients for weight loss,” they say. “The pea protein powder aids in weight loss even when calories aren’t restricted and is actually more effective than whey protein at fighting against hunger. Berries contain the phytochemical C3G, which increases fat metabolism and suppresses appetite. And naturally sweet cinnamon stabilizes blood sugar and reduces body weight and belly fat, helping to prevent obesity.”6254a4d1642c605c54bf1cab17d50f1e

Drinking smoothies is an easy way to get a lot of nutrients like fruit, healthy fats from nut butter, protein, and fiber in one glass.

“The protein content and fiber from the fruit and veggies can help individuals experience feelings of fullness in the hours of consuming a smoothie,” says Goodson.

She recommends the following ingredients for a good smoothie for weight loss:

• High-quality protein like cow’s milk, Greek yogurt, or protein powder
• 1-2 servings of fruit. A serving could be 1/2 banana, 1/2 cup chopped fruit, 1 cup berries, etc.
• A handful of greens like spinach or kale for added fiber and nutrients
• 1 Tablespoon of healthy fat like nut butter, chia seeds, or ground flaxseed

For more delicious smoothie recipes, pick up a copy of The 7-Day Smoothie Diet: Lose up to a pound a day—and sip your way to a flat belly!

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If the headline caught your eye, you’re going to love what Steve Theunissen, RDN, has to say about key eating practices to achieve a flatter belly. He says: You should enjoy eating what you’re eating, it shouldn’t cost you more than you can afford, and it should be a plan that’s simple enough to follow your entire life.

“Instead of going on a diet, try to change your eating patterns,” says Theunissen, owner of Smart Fitness Results.

Oh, and Theunissen wants to make something clear about specifically targeting abdominal fat. You can’t.

“When you reduce fat, it gets cut from all parts of your body and not just the belly,” he says. “Your thighs, arms, waist, and even your face will show the effects of fat loss.”

If you’re looking for speedy results, “I’d highly advise intermittent fasting,” he says. Intermittent fasting is limiting your eating to a defined window of time. “It cuts fat tremendously from all parts of your body, including your abdomen.”

Meanwhile, you can try these other habits for quick belt-tightening, according to experts. Then, for details, read Ways Fasting Can Help You Lose Weight.

Recent research has called into question the long-held belief that eating breakfast is a reliable weight-loss strategy. But many nutrition experts still advise clients not to skip the morning meal but focus on eating healthy foods that promote weight loss.6254a4d1642c605c54bf1cab17d50f1e

“It’s not just about getting enough calories, but also about getting the right kind,” says Reda Elmardi, RD, a certified strength and conditioning specialist for The Gym Goat. “Studies have shown that people who eat a high-fiber breakfast tend to have lower a BMI (body mass index) than people who skip breakfast.”

Get in the habit of eating high-fiber cold cereal or hot oatmeal—both are good sources of fiber.

Another food that battles belly fat is protein. A 2020 study in the International Journal of Environmental Research and Public Health compared two common breakfast types: eggs and toast versus bran cereal with sugar, milk, and orange juice. Both types of breakfasts were consumed by the same group of 50 overweight but healthy people on two different days.

The researchers found that the protein-rich egg breakfast improved satiety following the meal. The participants consumed less food at lunch and dinner following the egg breakfast than they did after the sugary breakfast cereal meal.

One of the most effective ways to get rid of belly fat is by getting into the habit of eating to satisfy hunger rather than out of habit, eating because you’re anxious or depressed, or eating because, well, you’re actually not hungry but thirsty.

“About 75% of people have their thirst and hunger mechanism confused,” says Bess Berger, RDN, who specializes in women struggling with polycystic ovary syndrome (PCOS) at Nutrition by Bess. “That means sometimes when they think they’re hungry, they’re really just thirsty, but end up eating more. If we make sure we are adequately hydrated, we can end up consuming less when we are actually hungry.”

When you cook your own meals at home, you should automatically eat healthier simply because restaurant meals are typically very heavy in extra calories, carbs, fat, and sodium—all nouns synonymous with unhealthy eating. By cooking, you naturally prepare foods more mindfully. And it’s easier to get in the habit of avoiding unhealthy fats like refined oils, junk food, chips, cookies, and other packaged snacks that are loaded with preservatives, says Theunissen.

It’s not an eating habit per se but it influences your eating habits. Making a habit of avoiding daily drinking of alcohol can help you significantly reduce belly fat.

Why? “Drinking beer, wine or cocktails consistently will cause the alcohol to absorb and be quickly converted into fat, which tends to deposit in your abdomen,” says Juliana Tamayo, a nutritionist with FitnessClone.

What’s more, when you drink alcohol, you’re not only getting calories from the beverage but often you are consuming more energy-dense foods like pizza, chips, Buffalo wings, and cheeseburgers. Even if you don’t drink alcohol, watch the number of calories you consume from beverages. They can be sneaky. Instead, make a habit of choosing water, fruit-infused waters, and unsweetened iced tea as your go-to zero-calorie beverages.

David Brendan, RDN and certified personal trainer with StartRowing, is another advocate of intermittent fasting for speeding up fat loss. He recommends a 16-hour fast and scheduling a resistance training workout at the tail end, sometime between the 13th and 16th hour of the fast before eating. That habit will accelerate fat burn, he says. After the fast and exercise session, your body is ready to use that fuel.

“You must also stay hydrated with water to the point where your urine is clear,” he says.

Good hydration is critical to a body that functions properly, which includes burning fat efficiently.

Everybody is different. What works for one person, may not work for another when it comes to losing weight. But a few things are consistent across the board, says Johna Burdeos, RD, LC, CNSC.

“For weight loss, slow and steady and setting realistic goals wins the race,” says Burdeos.

Because so many of us need help sticking to a plan, she says teaming up with a dietitian may be your best bet.

“Work with a registered dietitian who will collaborate with you on a tailored diet plan that you can actually live with long-term,” she says.

You’ve heard this advice a zillion times, but are you doing it? Find out the next time you sit down for a meal and check your plate. Does it resemble Monet’s The Artist’s Garden at Argenteuil? In other words, is it full of color?

“Half of your plate should be filled with nutrient-dense fruits and vegetables,” says Burdeos. These foods should also be your primary snacks along with nuts. “They confer many important health benefits regardless of if you are trying to lose weight or not.”

Because fruits and vegetables are typically low in calories, they reduce or prevent you from consuming extra calories in between meals that are normally stored as fat deposits, says Daniel Boyer, MD, of the Farr Institute, a research organization supporting public health.

“Additionally, consuming foods that enhance metabolism like mineral-rich foods, ginger, and legumes may also create calorie deficit, an important factor needed for proper weight management,” says Boyer.

If you make a habit of adding non-starchy vegetables to every meal and every snack you eat, you will automatically increase your fiber intake and lose body fat, says Blanca Garcia, RDN, a registered dietitian nutritionist with HealthCanal. “Fiber is a complex carbohydrate that does not digest and is not absorbed; it works as the broom of the intestines,” she says. “This allows for your body to not absorb all available carbs, protein, and fats that can contribute to abdominal weight.”

Fiber also contributes to a healthy diversity of bacteria in the gut, which reduces inflammation and helps combat obesity. If you believe it’s difficult to get more fiber into your daily diet, you haven’t read our story, Popular Foods with More Fiber Than Oatmeal.

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Being overweight is one of the most common problems in the modern era. As per a study by the World Health Organisation (WHO), in 2016, more than 1.9 billion adults were overweight. Of these, a staggering 650 million were obese. It is no surprise that being overweight can lead to several health risks and adverse effects. For example, diabetes, heart ailments, sleep apnea, stroke and gallbladder diseases are the most common. That makes obesity one of the most concerning and severe issues globally. However, the good part is that people have started taking it seriously due to growing awareness and information. However, the most common question that concerns a colossal population is how to lose weight fast.

Various factors, including your diet, lifestyle, stress levels, medical conditions, etc., impact your body weight. Furthermore, factors like age, gender etc., define your optimum body weight. Although losing weight can sound very challenging, following the right practices can make the task easier for you. However, if you wish to shed those extra pounds, don’t go for weight loss plans that promise fast weight loss.

Several FAD diets and supplements that promise rapid weight loss can lead to adverse effects. To read about the possible side effects of rapid weight loss, you can refer to a detailed guide here. Hence, it is essential to go about your weight loss journey well-planned. Discipline and consistency will ensure that you reach your optimum weight without negatively affecting your health.

“A huge part of losing weight is making that initial decision to change lifestyle. The best way to lose weight and be successful at it is to take one simple step at a time. When it’s about weight loss, being consistent with the positive changes you make to your lifestyle is the key. Getting right back on track when you fall off and keep going with small yet important changes leads to sustainable results.” – Hiral Patel (Nutritionist, HealthifyMe)

Hiral Patel (Nutritionist, HealthifyMe)

The healthiest way to lose weight involves balancing multiple factors like modified diets, physical activities, lifestyle modification, stress reductions etc. The article focuses on numerous ways to help you with your weight loss journey.

The Importance of Maintaining a Healthy Weight

The benefits of maintaining a healthy body weight are immense. For starters, it can be as simple as making you feel better and more confident about yourself. In addition, you will have more energy in reserve to function better and improve your health further. Healthy body weight also ensures the proper functioning of your circulatory system. It also helps manage your fluid levels better. Besides these common benefits, a healthy weight prevents you from diseases that come with excess body weight. These include reduced risk of diabetes, cancers, arthritis, gallstones, asthma, infertility, snoring and sleep apnea.

Effective Ways to Lose Weight

There are two primary ways to lose weight. They are good physical activity and diet. When done together, these deliver better results. 

Physical Activity

A big reason for the current crisis of being overweight is insufficient physical activity. The leading cause of this is the sedentary nature of most occupations. Doing sufficient physical activity ensures that calories burn and the weight remains under control. You can do different kinds of physical activities to lose weight. These include:

• Yoga
• Zumba 
• Weight training
• Bodyweight movements
• Jogging
• Running
• Swimming

All these physical activities help you burn calories. You can choose any form of physical activity if your goal is to lose weight fast. However, what matters is consistency. If you perform any of these physical activities over a long period, the results will come.

Diet

It is possible to lose weight by just making a few modifications to your diet. If you want to lose weight, the game is all about the calories you take in and the calories you burn. When you limit the number of calories you take in, your body has to search for other ways to produce energy.

So, if you are at a calorie deficit or eating fewer calories with balanced nutrition than you used to, you are well on your way to losing weight. Your body will now use the existing fat to release the energy needed to perform day to day functions. Over time, this will help you shed body fat and lose weight. 

Modified Food Plans to Lose Weight

Although several food plans can help you lose weight, some of these can help speed up your weight loss journey. However, it is best to seek an expert’s assistance while following any of these modified food plans. That is because everybody is different, and their bodies have different demands. In addition, a healthy weight loss journey demands customised plans that are specially created as per various factors, including your age, gender, body type, needs, medical conditions etc. Below are some common weight-loss food plans that can help you lose weight.

Conventional Hypocaloric Diets (Calorie-Deficit Food Plans)

It is one of the most common and efficient ways to lose weight. Studies suggest that traditional hypocaloric diets typically aim at reducing daily energy intake by 500–750 kcal. The recommended calorie intake for the energy restriction happens by diets of 1200–1500 kcal/d for females and 1500–1800 kcal/d for males. The idea is to consume fewer calories so that the body can use excess fat and use it as an alternate source of energy. In the process, you start burning more fat for energy, ultimately leading to weight loss.

Reducing daily energy intake by 400–500 kcal can lead to a modest weight loss of approximately 0.5 kg per week or 2 kg per month. However, research shows that such weight loss is usually seen only in the first months because the rate of weight loss can slow down due to hormonal adaptations resisting weight loss.

Hence, choosing a customised food plan based on your weight loss goals is essential. 

Intermittent Fasting

Intermittent fasting is when you fast and eat in cycles. There are two popular methods of intermittent fasting. One is using the 16/8 rule. You limit your calorie intake to 8 hours per day in this scenario. Whatever you want to eat, you must eat it in those 8 hours only. The remaining 16 hours are for fasting. Another popular method is the 5:2 method. You need to take as little as 500-600 calories per day twice a week per this method. In both methods healthy meals and moderate activity improves weight loss.

Intermittent fasting is safe. Most healthy adults can do it. Evidence suggests that intermittent fasting can reduce weight by 0.8-13% when done consistently and adequately. Another conclusive study shows that intermittent fasting could improve fat burn rate while maintaining muscle mass. Further studies in the field suggest that the benefits of intermittent fasting are immense. These include increased insulin sensitivity, reduced inflammation and anti-ageing effects.

Plant-Based Diets

It involves limiting food intake to just plant-based products. Veganism is a popular version of this type. It eliminates even dairy products from the diet. Other benefits of a plant-based diet include reduced risk of illnesses like heart disease and diabetes. 

However, plant-based diets have some downsides too. The most important is that the body loses essential nutrition from animal products. Iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids are some important ones, so experts can help here to plan a diet wisely.

Low Carbohydrate Diets

Low carbohydrate diets are the most popular ones adopted for losing weight. They are helpful because they limit carbs consumption. At the same time, they substitute the lost carbohydrate for protein. When the carbohydrate content in the diet goes very low, the body starts using fatty acids for energy requirements. The fatty acids get converted into ketones. 

Evidence suggests that a low carbohydrate diet is even more effective than a low-fat diet for reducing weight. However, a possible downside is that it can cause digestion problems in some people.

Paleo Diet

A paleo diet essentially advocates eating whole foods, fruits and vegetables. It forbids the consumption of processed foods, sugars and grains. Paleo diet proponents effectively support eating a diet similar to our hunter ancestors.

Various studies prove that paleo diets can help reduce weight. In addition to reducing weight and belly circumference, a paleo diet can also have other benefits. These include lowering high blood pressure, cholesterol levels and triglyceride levels.

Low-Fat Diets

A low-fat diet essentially means that you have to reduce your fat intake to 20-30% of your total calorie intake of the day. However, this is because fats have double the number of calories per gram compared to proteins and carbohydrates. So, a low-fat diet limits calorie intake and hence helps in reducing weight. 

A possible downside of a low-fat diet is that restricting too much fat can lead to many health problems. Fats are responsible for hormone production, cell health and nutrient absorption in the body. You may inhibit these processes if fats reduce beyond a certain level. 

Other Tips to Lose Weight

Chew Slowly and Thoroughly

A review of many studies showed that people who eat fast are more likely to gain weight than people who eat relatively slowly. It is because chewing food thoroughly leads to slower eating. As a result, it leads to increased fullness and small portion size.  

Use Smaller Plates

Intuitively, using a smaller plate for unhealthy food will help you lose weight fast. Research has shown that a giant plate can make look servings smaller than they are. A smaller plate will prevent you from eating unhealthy stuff in large quantities. You can further extend it to using bigger plates for healthy foods. 

Increase Protein Intake

Recent research shows that eating protein can reduce hunger and increase the feeling of fullness. It helps you reduce overall calorie intake and is a practical and effective way to lose weight fast. Examples of protein-rich foods include fish, Greek yoghurt, lentils and almonds.

Drink More Water

Replace sugary and calorie-loaded drinks with water. Drinking water 30 minutes before a meal can help you reduce weight by decreasing calorie intake. Recent research shows that people who drink water 30 minutes before their meals can have a 44% greater decrease in weight than those who do not.

Sleep Well

Good sleeping habits can go a long way in helping you lose weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. Sound sleep also helps in preventing chronic conditions like diabetes.

Some Foods that Help Lose Weight Fast

Cottage Cheese

Cottage cheese is mostly protein. As a result, it is a satiating food. It reduces overall calorie intake. At the same time, cottage cheese is high in calcium. Protein in cottage cheese also helps in muscle building and maintenance. 

Soups

Soup generally is eaten slowly. However, if you have it with lots of vegetables, it can become very healthy also at the same time. Eating slowly and mindfully has been proven to help prevent past eating fullness. Research also shows that incorporating a vegetable soup before your meal can make you feel more satisfied and thus help in reducing weight.

Nuts

Studies have shown that people who eat nuts lose weight faster than those who do not. They are high in protein and fibre content and give a satiating feeling. Another health benefit of nuts includes improved metabolic health.

Whole Grains

Examples of whole grains include quinoa, oats and brown rice. Their effectiveness is the same: a satiating feeling that helps in feeling full. It reduces hunger and, as a result, fewer calorie intake. They are also a good source of fiber and micronutrients.

Chia Seeds

Chia seeds contain high amounts of fibre. Because of this, they turn into a gel-like substance in the stomach and give a feeling of satiety. Therefore, it can be eaten like a snack when coupled with yoghurt. Further, a study proves that the omega -3 fatty acids in chia seeds can also help overall weight management. 

The Bottom Line

Maintaining a healthy weight is essential for a variety of reasons. It helps you in functioning well in day to day life. In addition, it prevents chronic conditions like high cholesterol, obesity, diabetes and so on. However, being overweight is a problem, and you should urgently deal with it. Since you make these modifications in your routine, the body starts losing weight and you can see initial changes in your weight quickly.

This can make you more confident and motivates you to continue with your weight loss goals efficiently. Avoiding a sedentary lifestyle and going for a workout at least four days a week can deliver good results. Complementing physical activity with the right type of diet is further helpful. Taking the proper diet will also help you shed extra fat from your body.

Frequently Asked Questions (FAQs)

Q. How to lose weight in 7 days?

A. Losing weight is not difficult if one follows the proper diet and exercise routine. You can regularly do jogging, skipping, walking at least 10,000 steps per day, swimming, and other exercises that boost the cardiovascular system on the exercise front. In addition, you can also include muscle-building training in your workout regimen. Finally, you can modify your diet to include more protein and fibre content on the diet front. One can see 0.5 – 1 kg drop in 7-10 days. 

Q. How can I lose weight extremely quickly?

A. To loose extra fats or weight needs patience, discipline and well planned routine. A regular, moderate exercise regimen and a diet low on carbohydrates and fats and high on protein and fibre content can soon help you lose weight. You should also limit sugary drinks in the process.  

Q. How can I get slim without exercise?

A. It is possible to reduce weight just by eating right but you need to have patience. A diet low on carbohydrates and fats and high on protein and fibre content can help you lose weight. You should also chew thoroughly and use smaller plates for unhealthy foods. 

Q. How can I lose weight while sleeping?

A. Sleeping well is essential for losing weight. Lack of sleep is associated with hormones like leptin and ghrelin. These hormones increase cravings for unhealthy foods and contribute to increasing weight. 

Q. Will I lose weight if I stop eating?

A. The whole game of weight loss is about the calories you take in and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy way of losing weight. 

Q. What food will help you lose weight?

A. Food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. You can also have beans, soup and salads.  

Q. Does water help you lose weight?

A. Water is entirely free of calories. If you drink water 30-40 minutes before meals, you will be able to reduce your calorie intake from the meal. It will put you into a state of calorie deficit, which is helpful in weight loss. The benefits are even more significant when you substitute water for sugary, high-calorie drinks. 

Q. Can warm water reduce belly fat?

A. Warm water with lime juice is very effective in weight loss. Regularly drinking it can help you shed some pounds and even reduce your belly fat. It is best to do some cardio after drinking it. 

Q. What are good belly fat burning foods?

A. Any food low on carbohydrates and fats and high on protein and fibre content can help you lose weight. Examples of such foods include brown rice, oatmeal, most fruits and cottage cheese. Warm lemon juice will also be very effective in losing belly fat. 

Q. Does Lemon burn fat?

A. Lemons are rich in vitamin C and antioxidants. As a result, they help in better digestion. In addition, lemons also have diuretic properties that help in detoxification and thus also in burning fat. 

Q. What food should I avoid to lose weight?

A. Any foods that have a high content of carbohydrates and fats should be avoided if the goal is to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks. It would help if you also avoid candy bars, most fruit juices, and cakes. 

Q. What is the 7-day diet plan?

A.  A 7-day diet plan lays down a 7-day meal plan. It claims to shed off 10-17 pounds of weight for the user within a week. Each day focuses on a different food group. A 7-day diet plan has both positives and negatives. Hence it will help if you implement it with caution and under the expert’s guidance. 

Q. Will fast food make me fat?

A. Yes, fast foods generally have bad fats and processed carbohydrates. Therefore, these are laden with calories and lacks in nutrition. For example, a regular pizza has 266 calories. Similarly, all junk food has a very high amount of calories.   

Q. Can I lose weight by eating junk food?

A. No. If you are eating a lot of junk food, you are eating many calories. You have to exercise much more complicatedly now to burn the excess calories you have put inside your body. Eating more junk foods will increase daily calories taken but will lead to nutrients deficiencies as most of them lack nutrition.    

Q. How can I burn 1000 calories a day?

A. Burning 1000 calories per day just by one exercise is a difficult task. A combination of various activities like walking, jogging, running, rowing, swimming and weight training will be required to achieve that goal. 

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Food may not be your biggest foe in your battle with belly fat—it may be fluids. What you drink and just how much affects the total number of calories you consume. And those calories can sneak up on you since most people who count calories only count solid food calories. So, recognizing and adjusting your drinking habits to reduce calories can jumpstart your weight loss.

Think about this: The average American consumes about 22% of her daily calories from liquids. So, let’s say you eat an average of 2,400 calories per day (a conservative number since some studies suggest the average is 3,000, others say up to 3,600!). That’s 528 calories that you might make a serious dent in by eliminating sugary beverages from your daily routine.

Make it personal: keep track of all the liquids you consume in a typical day and tally up the calories to see just how many you can eliminate to jumpstart your weight loss. Adopting the following healthy drinking habits will help.

Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Making a habit of drinking a smoothie as a meal replacement is another way to sip your way to a leaner body. But you have to make it right. Many people don’t. They blend smoothies that are so high in calories and even sugars that they are counterproductive to weight loss, say dietitians.

To ensure that your smoothies are truly designed for filling you up and not out, make sure it has enough protein and fiber, ideally 20 grams of protein and at least 5 grams of fiber, advises registered dietitian nutritionist Elise Harlow, RDN, owner of The Flourished Table. “If these nutrients are overlooked, your smoothie can cause a significant increase in your blood sugar and leave you feeling hungry shortly after,” she says.6254a4d1642c605c54bf1cab17d50f1e

READ MORE: The 25 Best-Ever Weight Loss Smoothies

“Artificial sweeteners have been a controversial food product for years,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “The concern is whether the calorie reduction in our foods is worth the potential side effects, ranging from gas and bloating to gastrointestinal irritation to potentially being cancer-promoting.” What’s more, the common artificial sweetener sucralose reduces the healthy bacteria in the gut, which makes gastrointestinal irritation more likely and may contribute to weight gain.

RELATED: What Happens to Your Body When You Eat Artificial Sweeteners

By having a water goal for the day, you’ll be more likely to avoid fluids that are high in calories. “A good rule of thumb is to drink half of your body weight in ounces of calorie-free fluid every day,” says Samantha Presicci, RD, a nutritionist at FOND Bone Broth. “And I always recommend electrolytes to help assist that hydration and help your body better utilize and absorb the water you’re drinking.”

Also, the more fluid you consume, the less food you tend to eat. Studies have shown that people who drink glasses of water before a meal, end up reducing their calorie intake at the meal and during the rest of the day.

All unsweetened teas are excellent beverages choices, but one may be particularly powerful in jumpstarting your weight loss: green tea. “Japanese researchers found that levels of special antioxidants called polymerized polyphenols found in green tea inhibit the body’s ability to absorb fat by as much as 20%,” says Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. Both green and white tea also contain certain plant compounds called catechins like epigallocatechin gallate (EGCG) that have been shown in studies to drive weight loss and abdominal fat loss when consumed regularly, she says.

What’s more, these teas contain caffeine. An analysis of studies published in the International Journal of Obesity, showed that the combination of EGCG and caffeine may be responsible for boosting metabolism by 5%.

Now that you have your drinking habits under control, check out these Eating Habits to Lose Abdominal Fat As You Age.

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What happens after recovery?

Does a recovery treatment program offer a 100% sober and healthy life?

No, there is always a chance of relapse. It does not matter how determined you are not to go back to the substance abuse behavior. After all, it is a health condition, and you might not know when you have again developed a dependency on the substance.

In order to combat relapse, individuals who are suffering from addiction issues must enroll themselves in a rehabilitation program. However, the recovery journey never ends at the detox center.

After you complete the recovery, you need to learn some tricks and tips for avoiding triggers. When you have come out from the treatment program, you need to follow some tips and tricks from the recovery experts, as we have mentioned above.

10 Tips On Transitioning To Life After Rehab

Here, we will let you know some tips on transitioning to life after recovery. These will help you to ensure proper recovery and combat the triggers. Now, let’s have a look at them.

Tip 1: Continue Developing Your Support System

Your support system is really crucial for not only ensuring your safety but also helping you not go back to the addiction. During your treatment program, you might get the needed support from professionals and staff, and other fellow patients.

When you have completed the treatment, you also need to develop a support system from several resources, like social media platforms and any other ways.

Tip 2: Set Goals For Yourself

Leading life without any goal is like driving a car without knowing the destination. Especially when you have just recovered from addiction, you need to keep yourself indulged in several activities. The best way to do that is to set up goals.

So, set some goals for both your professional and personal life and work towards them. This way, you will be able to put aside the thought of substance abuse and reduce the chances of relapse.

Tip 3: Evaluate Neighborhood And If Necessary Consider Shifting

You might know how your surrounding environment also impacts developing an addiction towards any particular substance. So, when you come out clean from the substance abuse after the successful completion of the treatment. You need to consider this.

Evaluating your neighborhood is actually important for continuing an addiction-free sober life. You can start with that, and if needed, shift to a new locality.

Tip 4: Visit Follow-up Appointments

You have completed your addiction recovery treatment does not mean that you are completely free from addiction now. As we have mentioned earlier, recovery never truly ends. So, you should not even think about skipping those after-treatment appointments.

Regularly visiting all the follow-up appointments is a must here. This way, you will be able to keep the relapse risk at bay and continue leading a sober life.

Tip 5: Develop Fruitful Relationships

Just the way your relationships and friendships can actually make you fall for addiction issues, they also hold power to drag you out from the darkness of the addiction world. Obviously, they will not be the same individuals.

So, you need to create some relationships and develop friends who will not only understand you but also help you to not go back to the addiction issues.

Tip 6: Pay Attention To Mental Health

Your mental health is really crucial for your complete recovery. Remember those days when you have chosen substance abuse over any other thing just to get the relaxing feeling as you were suffering from depression and anxiety.

When you quit substance abuse, those mental health issues might reoccur, and thus you have to be very cautious about it. Taking assistance from professionals can actually be beneficial here.

Tip 7: Help Someone Else

Just the way you have had a tough time during your withdrawal and addiction days, a lot of people are suffering from addiction issues and also afraid of quitting it just because of the physical and mental suffering they will get during withdrawal.

They need your help. You have already gone through all of that. You will be able to understand them and guide them properly or at least be there for them. It will also help you to avoid relapse.

Tip 8: Stay Alert For Sign Of Relapse

You have to be very alert about the signs of relapse. In most cases, alcohol abuse reoccurs as alcohol is easily available and accessible. Also, almost every event serves alcohol. So, you need to identify the triggering points.

During your treatment days, you have learned a lot about how to identify and avoid triggers. You need to use them to keep relapse at the edge.

Tip 9: Continue Your Structured Routine

In the rehabilitation center or at home, you were following a structured routine during those treatment days. Once your treatment is over, do not jump back to the usual old life. Continue the structured and healthy routine.

It will not only ensure your overall health and fitness but also help you to stay away from all those substances that are addictive.

Tip 10: Change Your Diet

Your diet plays a huge role in your recovery. That is why you had a proper diet when you were undergoing treatment. After the treatment program is over, continue to follow a balanced diet, which will be able to offer you all the nutrients you need.

Addiction often leads to malnutrition. This way, you need to cover up the deficiency of several nutrients that have been created within your system.

Get Healthy, Stay Sober

You just need to follow the things we have discussed in this article. All of them will prevent you from going back to the substance abuse behavior all over again. In case you are not feeling well, mentally or emotionally, you must seek help from a professional and the recovery experts.

Always remember you can not make yourself and your loved ones suffer all over again. It is time to stay healthy and sober.

All the best for your healthier and sober life!

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Venturing further into adulthood has its perks. You likely have stronger relationships, a better vocabulary, a more robust bank account, and maybe even a family of your own. But sometimes it can feel like you had to trade in your fit figure to obtain all of these “grown up” perks.

Sure, it can be harder to maintain a flat belly as you age, but it’s not at all impossible. So long as you continue to prioritize your health, fitting into your skinny jeans is an obtainable goal—and one that doesn’t require you to starve yourself or spend hours in the gym, either. (Seriously!) Read on to discover the top diet and exercise tips that can help you get the lean stomach you’ve always wanted. Read on, and for more on healthy eating, don’t miss Simple Ways to Start Losing Weight Immediately, According to Science.

“Sugar leads to insulin spikes which can cause fat storage—especially around the middle. Try to eat less of it.” — Dianne Rishikof, MS, RDN, LDN, IFNCP For help, see these 10 Easy Ways to Eat Less Sugar From a Celebrity Nutritionist.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

“Diet, low-carb, and many sugar-free foods and drinks contain artificial sweeteners that aren’t completely digested by the body. Bacteria that lives in large intestine tend to ferment them, causing gas and bloat. Always check food labels to avoid sorbitol, mannitol, xylitol, and lactitol.” — Amanda Russell, certified personal trainer and YouTube fitness star

“Strength training is a must over 40. It builds lean muscle mass, which, over time, will help boost your resting metabolic rate which slowly declines with age. So long as you have good form and proper coaching, don’t be afraid to lift heavier weights than you have in the past. — Jennifer Cassetta, clinical nutritionist, personal trainer, and health expert from ABC’s My Diet Is Better Than Yours

“For many women in their 20s, it’s relatively easy to drop 10 pounds by cutting back on calories for a few weeks. But as you age, your metabolism slows, so what worked in your 20s may no longer be effective. The trick is to stay the course and be patient. Eventually, the scale will drop.” — Martha McKittrick, RD of Martha McKittrick Nutrition and City Girl Bites

“Don’t overdo it with the cardio. Spinning up the wazoo isn’t going to give you the results you want. Declining estrogen leads to declining muscle mass which leads to declining metabolism. While that sounds depressing, there’s an easy solution: weight-bearing work. If traditional weight lifting isn’t your thing, try barre classes and pilates.” — Lauren Slayton, MS, RD, of Foodtrainers

“Cutting back on processed carbohydrates is essential for weight loss after 40. Maintaining blood sugar and insulin levels is vital to weight loss, so cutting back on foods that spike blood sugar and insulin is a must. Any foods that contain added sugars, as well as foods that quickly break down into blood sugar, should be reduced. These include white bread and pasta, baked goods, cereal, candy, sweetened drinks, chips, and conventional crackers.” — Jennifer Cassetta, clinical nutritionist, personal trainer and health expert from ABC’s “My Diet Is Better Than Yours”

“Starting your day with protein instead of carbs prevents blood sugar spikes and insulin activity (our fat-storage hormone). It also prevents bloating. Ditch the cereal and toast and start your day with two hard-boiled eggs, a protein shake, a veggie omelet, or a Greek yogurt with chia seeds and berries, instead.” — Amy Shapiro MS, RD, CDN of Real Nutrition NYC

For some inspiration, check out these 25 Best Yogurts for Weight Loss, According to Nutritionists.

“Hormonal changes in your 40s can affect your appetite hormones, ghrelin, and leptin. Both supplemental vitamin D3 and extra lean protein can help keep your appetite under control.” — Lauren Slayton, MS, RD of Foodtrainers

RELATED: 30 Reasons Why You’re Always Hungry

“Consider taking out foods that cause bloat, including dairy products. As we age, our bodies can’t break down lactose as efficiently. When we can’t efficiently digest something, it tends to cause gas and bloat, which is the opposite of a flat stomach. Avoid dairy foods, and you’ll likely see some improvement!” — Amy Shapiro MS, RD, CDN of Real Nutrition NYC

“It’s no exaggeration to say at 47, I look far better in the midsection area than I did at 27. It’s not about the crunches or even the planks. I firmly believe that a flat belly is a result of cardio and a wholesome diet.” — Carla Birnberg, personal trainer and fitness blogger

“No diets work long-term. Not to mention, weight-loss diets typically promote disease, not health. We are not supposed to look like we did when we were in high school. As women, we need to respect that our body changes throughout life to support our needs. Fighting our body promotes negative body image and disease.” — Julie Duffy Dillon MS, RD, NCC, LDN, CEDRD

“Stay away from the salt. Too much sodium in the diet contributes to edema and bloating, and seems to affect us more as we age. So if you have to zip up a pencil dress or wear your ‘fitted’ suit, I recommend consuming no more than 1,500 milligrams of salt per day. Avoid ready-made meals and canned foods, which are loaded with salt. And when you’re at restaurants, simply ask for no or little salt in your food. Small changes can make big changes to your waistline.” — Amanda Russell, certified personal trainer and YouTube fitness star

If you’re over 40, check out these 25 Foods High in Sodium You Should Watch Out For.

“Pause and identify your why. Anything from a high school reunion to a beach vacation is reason enough to want to get in shape! Just be certain that your motivator is something that motivates you enough to sustain forward momentum on those days when you’d rather slack. — Carla Birnberg, personal trainer and fitness blogger

“Many types of healthy fats can help you lose body fat. Omega-3s are one type with these superpowers. Try to have one omega-3 rich food every day. Eggs, fatty fish, chia seeds and walnuts are some good options.” — Lauren Slayton, MS, RD, of Foodtrainers

“In your 20s, you can get away with late nights and minimal sleep. But in your 40s, your body doesn’t rebound as well. Getting too little sleep will hit you hard the next day. You’ll likely have less motivation to exercise and have increased hunger for fat and carbs. — Martha McKittrick, RD, of Martha McKittrick Nutrition and City Girl Bites

Eat This! Tip

How much is enough? The National Sleep Foundation suggests seven to eight hours of sleep for most adults.

“Restricting your caloric intake will only backfire. Instead, focus on food quality over quantity. Consume a balance of protein, low-glycemic carbohydrates, and healthy fats like avocado, nuts, nut butter, seeds, and olive oil. This balance of macronutrients will help to keep you full, while also maintaining blood sugar levels. Also, be sure to partake in moderate exercise and get adequate sleep.” — Susan Stalte, RD, LDN, MBA-Candidate

“Stop thinking of weight loss as a grand process and, instead, think of it as a series of small daily commitments. To fit more activity into your day, play with your children or take the stairs instead of the elevator. Once you’ve committed to these small changes, the easier it’ll be to advance to the bigger workouts that can lead to a flat belly.” —Rick Richey, NASM-CPT, CES, PES, owner of the Independent Training Spot

“Swap calorie-loaded indulgences like ice cream for blended frozen fruits or lightened up, decadent-tasting desserts like Halo Top. Halo Top has just 60 to 90 calories a serving, 6 grams of protein, and 3 grams of fiber which work together to keep blood sugar stable so that you won’t crave more sugar. This simple swap will save you calories and help you lose the belly fat.” —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

Eat This! Tip

Can’t find Halo Top in your area? Buy a pint (or three!) online at Amazon.com (from $5.49) or IceCreamSource.com ($6.99). The ice cream will be shipped to your front door on dry ice.

“Before you groan at the thought of hitting the treadmill every day, hear me out! Performing any type of exercise that gets your heart rate up and blood flowing will keep your metabolism going and fat burning. This can be as simple as waking up earlier and going for a 30-minute walk or incorporating a 10-minute interval workout in your living room. (Here is one I like to do: HIIT Total Body 12 Min Workout.) Whatever it is, make sure to get your heart rate pumping at least once a day to help burn fat and get lean.” — Amanda Russell, certified personal trainer and YouTube fitness star

“No matter what you’re eating, mix it, or serve it with vegetables. Having Chinese or Italian takeout? Making a stir-fry, burrito, or fajita at home? Split the dish in half, saving the other half for another meal, and mix in at least 1.5 cups of steamed vegetables right into your meal. Not only will you eat less of the heavier fare and slash the calories nearly in half, but you’ll also have a second serving for another day.” —The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT & Lyssie Lakatos, RDN, CDN, CFT

“Have a mindfulness practice. Stress can be overwhelming in your 40s. Whether you have small children, a consuming career, or both, you’re most likely busy taking care of other people and have less time for yourself. Try meditation, yoga, Tai Chi, or breathing exercises to bring down stress hormone levels like adrenaline and cortisol, which can trigger fat storage.” — Jennifer Cassetta

For more ways to reduce your stress, check out these 32 Foods That Turn Off Stress Hormones.

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Now that we’ve entered into 2022, New Year’s resolutions are on many people’s minds. And one of the most popular resolutions that people make? To lose weight.

As people set their goals, stock up on healthier food, and sign up for gym memberships, they’re most likely trying to figure out what the best and easiest methods for weight loss really are.

That’s why we talked with a group of dietitians to get their input on how to lose weight in 2022, so you can spend less time researching how to lose weight and more time burning the fat off. Here are their best weight loss tips for the year, and for more healthy eating advice, make sure to check out The Best Weight Loss Snacks.

“It is amazing what a good night of sleep can do for you. First, it can help you cut sugar cravings and balance your hormones that regulate hunger and appetite. Plus it can help you feel more energetic to exercise after sleeping well.” -Su-Nui Escobar, DCN, RDN, FAND

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“Many people gain weight as they restrict too much for a few days, but after eating a little something that isn’t in their ‘diet,’ they overeat until Monday when the diet starts again.” -Escobar

“Pay special attention to adding protein to your breakfast. This will keep you satisfied for longer, making it easier to resist high-calorie, high-fat foods until your next meals.” -Escobar

RELATED: 19 High Protein Breakfasts That Keep You Full

“Have healthier alternatives available to you as snacks. There are going to be days when you want a little snack or a sweet and having good alternatives can help you eat what you want while continuing to lose weight.” -Escobar

RELATED: 10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians

“The gut is often referred to as the second brain and therefore what we feed it affects so many other processes throughout our bodies. In fact, research regarding the effect diet has on the microbiome and therefore obesity is being increasingly studied. To support a healthy microbiome, the healthy or ‘good’ bacteria in the gut need to be nourished and encouraged to grow into a diverse microbial community. You can consume a nutrient-dense diet by: (1) filling at least half of your plate with vegetables at most meals, (2) Including probiotic foods or supplements, (3) consuming plenty of fiber-rich foods (prebiotics) to feed those healthy gut microbes, and (4) limiting alcoholic beverages as much as possible.” –Angela L. Lago MS, RDN, LDN

“Have at least 20 grams of protein from foods such as dairy, eggs, tofu, seafood, and lean meat, at every meal and 10 at snacks. Protein keeps you fuller for longer and helps you control hunger. Also, the body uses more energy to digest protein, which provides another advantage.” –Elizabeth Ward, MS, RDN and co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness

“Aim for 25 to 30 grams of fiber daily from foods such as beans and lentils, whole grains, fruits, vegetables, and nuts. In addition to keeping you full, fiber feeds the healthy bacteria in the gut that helps you to regulate your blood glucose levels that are associated with hunger.” -Ward

READ MORE: 43 Best High-Fiber Foods For a Healthy Diet

“The body is better at processing food earlier in the day. Eating at night can make it harder to control your weight because insulin, the hormone that moves glucose produced by digestion into your cells, doesn’t function as well. Skimping on food during the day may cause you to overeat at night, too, making weight control even harder because of over-consuming calories. Limiting food intake at night provides an extra edge when trying to lose weight.” -Ward

“There are several reasons why keeping a food journal is an effective weight loss tip for 2022. It allows you to stay aware of how much you’re eating and how it makes you feel physically and emotionally. It also keeps you accountable, since many of us tend to forget what we eat during the day or we overestimate how much we’ve eaten. Junk food is easy to overeat because it tastes so good, so keep track of your meals to make sure they’re healthy ones.” –Ronald Smith, RD

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Going into 2021, experts say many people are more committed than ever to their goals. And is that any surprise? With gyms closing down and the “quarantine 15” becoming an inevitable reality thanks to working from home with access to an endless array of snacks, 2020 was a tough year for weight loss.

Now, many are downloading apps to help with calorie or macro tracking, investing in state-of-the-art home gym equipment to stay fit without leaving the house, trying new and more sustainable diets, and working with dietitians and nutritionists to personalize their plans. And experts say it’s the perfect time to take stock of your efforts—to reflect on what worked for you and what didn’t as you draw up those weight-loss resolutions for 2022.

“With all the trauma the pandemic has brought, it’s also given people the opportunity to think about their desires and priorities,” says Jill Weisenberger, MS, RDN, author of the free guide Change Your Habits & Ditch Restrictive Eating. “I think more people are approaching weight loss from a health viewpoint now instead of a cosmetic viewpoint. The health lens likely means slower weight loss for many people, but it also probably means more lasting weight loss. Instead of chasing numbers on the scale, people are approaching their weight as just one important part of their overall health.”

According to Silvia Carli, MS, RD, the lead nutritionist with 1AND1 LIFE, the one approach to ditch going into 2022 is fad diets that are too restrictive to be sustainable.

“We now understand that thinner does not necessarily equal healthier,” says Marissa Meshulam, RD, founder of MPM Nutrition. “Different bodies are meant to be different sizes and we should shift the focus more towards our individual health, what foods and activities feel good in our bodies and away from the scale.”

With all that in mind, we rounded up the best weight loss tips of 2021 from dietitians, doctors, and personal trainers, so you can work toward a healthier, more confident you in 2022.

Across the board, experts agree that eating enough protein is a crucial nutrient for weight loss, not only because it keeps you feeling satiated but because your body burns more calories metabolizing this macronutrient than it does for carbs or fat.

“One of the best things to help people manage their appetite is to spread their protein out fairly evenly over three meals,” says Weisenberger. “I recommend about 25 grams of protein at each meal because protein helps with satiety. And, equally important, it’s needed to stimulate muscle synthesis.”

During weight loss, it’s very easy to lose muscle along with fat, adds Weisenberger. Eating adequate protein can help to prevent this from happening—and that’s important since muscle burns more calories than fat tissue.

Here are Ways Eating Protein Can Help You Lose Weight, Say Dietitians.

Water, unsweetened tea, flavored seltzer—these are the kinds of beverages that experts advise focusing on when you want to trim down. Alcoholic drinks, juices, and sugary coffee drinks can totally sabotage your weight loss efforts without even contributing many nutrients or helping you feel full.

Amelia Brown, RD with Redwood Reserves, says minimizing your alcohol consumption, in particular, is imperative to losing weight. If giving up drinking cold turkey is too challenging, she advises only allowing yourself to drink on weekends and limiting yourself to one or two.

“Only consume drinks that have no calories in them,” says TJ Mentus, ACE-certified personal trainer and member of the expert review board at Garage Gym Reviews. “If you are consuming drinks with added sugars it is an easy way to unintentionally get into a surplus of calories. These calories will not satiate hunger like whole foods will so you will end up still having to eat real food. By cutting out these drinks you can easily save a couple of hundred calories a day if not more depending on what your current consumption looks—like which can translate to a half-pound of weight loss a week at least.”

Morgyn Clair, MS, RDN, author at Fit Healthy Momma, says upping your water intake is a stellar strategy for weight loss. She recommends drinking at least 64 ounces a day—and more if you’re super active.

“Not only is water calorie-free, but it can help your body regulate hunger and fullness cues,” she explains. “Oftentimes when the body is thirsty, it manifests as hunger. Staying hydrated can help you to say no to unhealthy snacking habits.”

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter!

“I can’t stress enough how important it is to consume the right amount of high-quality protein each day,” says Carli.

If you’re looking to lose weight, Carli recommends consuming 1.2 to 2 grams of protein per kilogram of body weight per day. For example, the daily protein intake for a 155-pound person should be between 85 and 140 grams of protein per day.

“Many people make the mistake of moving into healthy eating by only paying attention to lowering carbs, but it is essential to include enough protein to help keep the metabolism going,” says Carli.

But not all protein sources are created equal—a fatty cut of beef, for instance, is a less healthy protein choice for weight loss than a serving of shrimp, which is packed with protein and essential minerals but very low in fat.

“High-quality proteins are lean meats like chicken, turkey, lean beef cuts, eggs, low-fat dairy, and plant sources like tofu, tempeh, edamame,” says Carli.

If you join a gym that’s a 30-minute drive away, you’re way less likely to stick with a regular routine than if you find one that’s right around the block. If you pack healthier snacks for work, you’re less likely to hit up the office vending machine for candy or a bag of chips.

“Willpower is limited,” explains Weisenberger. “It shrinks as the day goes on and as we get busy, frustrated, or tired. So ask yourself, ‘how can I make this easy?'”

Here are some examples of how Weisenberger suggests making weight loss more convenient:

• Keeping a bowl of fruit on the counter where it’s visible
• Keeping a pair of walking shoes at work
• Laying out your morning workout clothes the night before
• Keeping indulgences on a high shelf where they’re out of sight (and therefore out of mind)

Here are a few other Tiny Eating Tweaks That Make a Huge Weight Loss Difference Over Time.

Certified personal trainer Paul Warloski says his favorite weight-loss strategy he recommends to clients is the 3-2-1 approach: three days a week of heavy weight lifting, two days a week of HIIT or Tabata to get your heart rate up, and one day a week of endurance training (like cycling, jogging, or walking)

“This combination has been shown through research and personal experience to be really effective over the long haul to lose weight and keep weight off,” he says.

Whether or not you follow the 3-2-1 method to a T, the important thing to remember is to mix it up. Experts say the ideal exercise regimen will include a combination of both cardio and resistance training. Because even though some cardio workouts may burn more immediate calories than strength training, research indicates that resistance training causes your metabolism to kick into high gear for longer causing you to burn more calories in the long run.

Are you getting 10,000 steps in daily? Whether or not this goal is realistic for you, experts say doing more walking in general—and keeping track of your progress—can go a long way.

“Walking is a free, simple, and low-impact exercise that can bring along many benefits when engaged in daily,” says Christine VanDoren, CN, CPT at SportingSmiles.com. “Among these are increased longevity, weight loss, improved muscular endurance, and prevention of many ailments.”

VanDoren notes that 10,000 steps may seem like a daunting and time-consuming task if your work does not require you to be on your feet. Start with 5,000 steps a day and work up from there. You may be surprised at how the calories burned from those daily walks start to add up!

Let’s be real: the problem with a lot of more restrictive diets is that cutting out entire food groups—like carbs, for example—is just not something you can realistically stick to forever. That means that when you inevitably go off the diet, you’re only going to gain back the weight you lost once you introduce those foods. In fact, you may even gain weight from overindulging in the foods you previously deprived yourself of.

That’s why Carli strongly advises staying away from diets that exclude whole food groups. Instead, she recommends getting educated on the nutritional value of different foods. The more you understand how certain foods and their nutrients can impact your energy levels, hunger levels, and metabolism, the more prepared you are to make smart choices that support your weight loss journey.

Upping your veggie intake is one habit that’s bound to support weight loss—by filling up on these nutrient-dense, high-fiber foods that also tend to be super low in calories and fat, you’re less likely to overdo it on less healthy options. Specifically, Melody Sayers, MS, RDN, NASM-CPT, advises eating at least three cups of vegetables daily—one cup at each meal.

According to Sayers, diversity is key here. So, challenge yourself to “eat the rainbow” and incorporate a few different kinds of vegetables on your plate, and regularly switch it up when shopping for produce at the grocery store.

“This is because different colored vegetables contain different micronutrients,” says Sayers. “For example, dark green leafy vegetables provide calcium, iron, and Vitamin K, whereas carrots and sweet potatoes are high in Vitamin A.”

As for portion sizes, Sayers says you should aim for a pile of veggies at least the size of your fist at each meal.

The more aware you are during the experience of eating a meal, the more likely you are to pick up on those cues that you’re full, thus preventing you from overeating. That makes mindfulness an indispensable strategy for weight loss.

“Mindful eating means acknowledging your feelings, thoughts, and bodily sensations surrounding taste, satisfaction, and fullness,” says Sayers. “Mindful eating can help you manage hunger levels, portion sizes, and prevent episodes of stress eating. Before feeling the urge to eat, assess your true hunger levels, slow down your intake, and decipher between physical and emotional hunger.”

Sayers says it’s important to eliminate any distractions while you’re eating. If you’re watching TV or catching up on work emails during a meal, you’re far less likely to recognize when you’re full.

Ricci-Lee Hotz, MS RDN, and expert at Testing.com, recommends taking the time to put your utensil down in between bites of food to slow down the whole experience.

“Focus on taking time at each meal or snack and put your utensil down between bites, really taste and acknowledge the food you are eating, as well as paying attention to hunger cues and fullness cues,” says Hotz.

Since it can take up to 20 minutes for your body to register that you’re full, experts always recommend waiting a little while before going pack for second helpings.

What if we told you that you could eat larger quantities of food while taking in fewer calories and therefore, actually losing weight without ever feeling hungry? Well, that’s the idea behind the “volume eating” approach, which entails prioritizing low-calorie foods that have a high volume to fill you up.

“I’ve been following this diet pattern for a year and have found great success in weight loss and feelings of overall improved wellbeing,” says Trista Best, RD at Balance One Supplements. “My personal experience aside, volume eating can produce weight loss due to increased satiety from meals and lower calorie intake overall.”

To follow volume eating successfully and safely, Best says it’s important to recognize your true hunger and fullness cues and focus more on eating nutrient-dense foods that fill you up on fewer calories—like beans, vegetables, oats, and nonfat yogurt.

According to Meshulam, a balanced breakfast means having a source of both protein and fiber for maximum satiating power. Having just carbs—for example, cereal, toast, or a bagel—spikes your blood sugar quickly and leads to subsequent crashes, she says.

Instead, start by choosing a fiber-rich carb (like oatmeal or sprouted whole-grain bread) and level it up by adding protein (like nuts, an egg, or nonfat cottage cheese). Ideally, Meshulam recommends aiming for at least 10 grams of protein at breakfast time.

“Eating foods rich in fiber will help to slow down the digestive process and reduce gastric emptying to keep you feeling satisfied for longer and less likely to overeat,” says Morgan Savy, RD and personal trainer at Uplift Food. “This is particularly important when monitoring your overall intake if you are aiming for a calorie deficit. High-fiber foods include legumes and lentils, many vegetables and fruits.”

“We tend to make better decisions when we don’t make them in the moment,” says Weisenberger.

For this reason, she highly advises planning out your meals and snacks as much as possible. For example:

• Create a list of three to five easy snacks you can always choose from, so you’re not scrambling to eat whatever’s most convenient when you get hungry mid-afternoon.
• On Sunday, meal prep and pre-portion lunches to take to work for the next few days.
• Create a personalized menu for your favorite restaurants that includes wholesome choices.
• Decide before going to a party how many drinks you’ll have and stick to that amount.
• Figure out before you have a holiday meal with relatives what you will say to “food pushers.”

When you make overly ambitious changes, you’re way more likely to “fall off the bandwagon,” which may leave you feeling so discouraged that you abandon your weight loss efforts altogether. Conversely, the Centers for Disease Control & Prevention (CDC) reports that people who lose weight more gradually (just about 1 to 2 pounds per week) are more successful at keeping that weight off for good.

Remember: slow and steady wins the race, and that includes when it comes to slimming down.

“Focus on small, incremental changes that are measurable,” says Supriya Lal.

For instance, instead of telling yourself you’re never allowed any sweets, consider adopting a goal of eating a salad before dinner every night. This small change may help to increase your fullness levels so you don’t even need or want to reach for dessert after. But the point is, it’s a habit you’re more likely to stick to—and that consistency will fuel the motivation you need to keep going with your weight loss journey.

Calorie counting isn’t for everyone ​. However, experts agree that for some who are trying to lose a specific amount of weight within a particular time frame, especially due to health reasons, it can be a super helpful tool. VanDoren suggests trying it for a month rather than committing to this lifestyle change long-term.

Tracking calories, even temporarily, can give you valuable insight into the energy density of all your favorite foods so you can tweak your intake accordingly to shed pounds.

“If you decide you want to stop calorie counting after one month, that’s totally fine—you now have acquired new knowledge you can use for the future,” says VanDoren.

If counting calories just isn’t your thing, try counting macros instead, says Dr. Christopher McGowan, MD, a gastroenterologist and obesity medicine specialist at WakeMed Health & Hospitals and True You Weight Loss. Dr. McGowan typically recommends following a 30/40/30 regimen (30% protein, 40% carbs, and 30% fat) for weight loss.

“I always refer to blood test results as a ‘registered dietitian’s report card,'” says Sayers. “So much goes on in the inside of our bodies and sometimes several health conditions don’t yield physical symptoms. You can be of normal weight and still have prediabetes, high cholesterol, or high blood pressure. Blood tests help uncover so much information about the various functions of our organs and assist us health professionals in correcting any discrepancies and deficiencies that may exist.”

Getting a full picture of your current health can help you to fine-tune your weight loss goals and strategies. Experts recommend getting a Comprehensive Metabolic Panel, and if you’ve been rapidly gaining weight or struggling a lot to lose weight, you may want to ask your doctor about blood tests for thyroid function assessment.

Unless you’re intentionally trying intermittent fasting (and the jury’s still out on whether that’s effective for everyone), going long periods of time between eating can pose a few problems when it comes to weight loss, says Meshulam. For one, you may be more likely to overeat after depriving your body of substance for so long.

“Instead, eating every three to four hours sets most of us up for success by ensuring we keep our blood sugar steady and never getting too hungry,” she explains.

When you know you won’t be able to eat another meal for four or more hours, Meshulam says to make sure to keep healthy nibbles on hand, like yogurt with seeds, an apple and handful of walnuts, celery with almond butter, or hard-boiled eggs.

You may think that choosing a sugar-free yogurt, soda, or coffee creamer will help you lose weight — but many experts say they can often do more harm than good.

“Artificial sweeteners can wreak havoc on our guts, increase sugar cravings later on and alter our taste buds to need more and more sweetness to satisfy a craving,” says Meshulam. “All of these can be problematic to weight management.”

Meshulam recommends focusing on weaning yourself off fake sugars and instead, substituting them with small amounts of natural sweeteners. For instance, try using a teaspoon of honey in your tea rather than two packets of Splenda.

Certain types of soluble fibers—known as viscous fibers—form a thick gel-like substance when they blend with water that slows down digestion so you feel fuller longer, says Clair. In fact, a 2013 review in the Journal of the American College of Nutrition found that viscous fibers were the only type shown to reduce food intake and support weight loss.

According to Clair, some of the richest food sources of viscous fiber include asparagus, Brussels sprouts, sweet potatoes, turnips, apricots, mangoes, oranges, legumes, barley, and oat bran.

Speaking of fiber, Kara Landau, RD, gut health expert, and founder of Uplift Food, notes that resistance starch is another type of fiber to focus on. True to its name, this type of starch is resistant to digestion and is known for lowering blood sugar as well as reducing your appetite.

“Consuming resistant starch is a great tool for weight loss because it increases your body’s response to insulin, which helps to manage the amount of fat our body stores, and also improves gut health to aid digestion and reduce bloating,” she explains.

Foods that are high in resistant starch include green bananas, beans and legumes, raw oats, and potatoes that have been cooled down after cooking.

Sharing your goals with a friend, family member, doctor, or even in a journal can help hold you accountable, says Lal—thus increasing the odds that you stick with your weight loss plan.

“Documenting what you eat, when you eat, and how you feel can have a really significant impact on your ability to lose weight, and you won’t have to do it every day, forever,” adds McGowan. “When you’re starting a weight loss journey it can help you identify where you’re getting the most calories, which foods keep you full for longer, and when and why you may be eating—whether out of boredom, in response to emotions, or because of legitimate hunger. When you start journaling and documenting your food intake, you’ll gain a better understanding of healthy portion sizes that will help you maintain good habits over time.”

You may even want to make a pact to share your progress or work out with a friend on a weekly basis. That way, you can celebrate small wins so you feel more motivated along the way.

“When working out with others it can be easier to push yourself and do things that you don’t want to do,” adds Mentus. “It also helps you to stay accountable and not cancel if others are expecting you to join them at a particular time. Consistency and effort are essential to losing weight and both of these will be improved by working out with the right people.”

The CDC recommends that adults get at least 150 minutes of exercise each week. That may sound like a lot, but experts say the secret to meeting this requirement is finding an activity you can actually look forward to and enjoy. So, if you dread hopping on the treadmill or doing HIIT sessions, try something fun and different—like a dance class, rollerblading, aerial yoga, shooting hoops, or swimming laps.

“When you participate in something that you enjoy, you are more likely to get up and do it,” explains Sayers.

Sayers highly recommends using a heart rate monitoring device while you work out. Ideally, the CDC suggests getting your heart rate in the moderate zone during aerobic activity, which means a target heart rate between 64% and 76% of your maximum heart rate. You can estimate your maximum age-related heart rate based on your age by subtracting your age from 220. Pro tip: If you can talk while you are exercising but you’re too out of breath to sing full lyrics then you’re in the moderate zone.

As you probably know by now, a calorie deficit is the one surefire way to lose weight. But in order to create the deficit, you’ll first need to calculate your basal metabolic rate (BMR)—or the number of calories your body burns at rest simply to stay alive.

“It can also be thought of as the number of calories you would burn if you just sat in a room and didn’t move at all,” explains McGowan. “Simply put, knowing your BMR can help you determine the number of calories you can consume on a daily basis without gaining weight. It’s expressed as the number of calories burned per unit of time, and is most often measured by the number of calories burned per day.”

Knowing your BMR will help you adjust your meal planning and target daily calorie intake accordingly. There are a number of different factors that can impact your BMR, including your age, sex, height, weight, and even the percentage of muscle in your body. Fortunately, there are a number of online BMR calculators you can use to figure yours out.

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