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.

RELATED: The Most Dangerous Ways People Try to Lose Belly Fat, Say Dietitians

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.

RELATED: 19 High Protein Breakfasts That Keep You Full6254a4d1642c605c54bf1cab17d50f1e

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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Many folks try to lose weight and it is no easy feat—those who do shed off pounds tend to regain it back. Oftentimes people intend to change their lifestyle habits only to break these healthy habits soon after. So what does it take to keep those habits in your life?

We spoke to a behavior change expert to find out why people have such a tough time losing weight and what are the best behaviors to follow that can help enable successful weight loss.

“For nearly all of us, there is often a gap between what we intend to do and what we end up doing,” says Allison Grupski, Ph.D. and Vice President of Behavior Change Strategies & Coaching at Weight Watchers. “This happens because we’re human—which means that pretty predictable things get in our way. But there are ways to bridge that intention-action gap, especially for those looking to lose weight or get healthier.”

Here are five behaviors that can help make your healthy goals doable. Then, for more on long-term weight loss tips, take a look at This Diet and Exercise Combo Is the Key to Long-Term Weight Loss, New Study Says.

“We often think that to lose weight, we must entirely change our lives,” says Grupski. “We imagine some version of our future self who is doing all of the ‘right things’ and living our best life. And for most of us, the distance between today-us and that imagined best-self-us is not insignificant.”

Behavioral theories suggest that the less attainable a goal seems, the less likely we are going to take action. Instead of envisioning a complete transformation, Grupski says to set goals that have a 95% chance of you completing and repeating. In order to do that, get really specific about what you will do and when; focus the goal on something you will get some enjoyment from doing; and make sure your approach is one that genuinely fits into your life as it is today.

Grupski explains that we tend to think about what we will or won’t eat or whether we’ll start jogging again or try a new workout. But we often stop short of really figuring out “how” to make it happen.

“This is why it’s important, when we’re deciding on what we want to do differently, to focus even more energy on precisely how we’ll make it happen,” she says. “We should ask ourselves questions like: what exactly am I going to do? When will I do it? What might get in the way and how can I plan for that?”

“We often have an all-or-nothing thinking style when it comes to making healthy changes,” Grupski says. “So when we miss the mark of what we planned to do, we think of it as a ‘mess up’ or as evidence that we ‘ruined’ the good stuff we already did.”

This way of thinking makes a big impact on what we do. For example, when we think “well, I already ate 2 cookies … might as well finish the sleeve.” This is where noticing our thinking patterns, gently challenging them, looking at the big picture, and practicing self-compassion come in.

Many folks like to see those numbers drop on the scale, especially when the results are quick. When weight loss occurs slowly, plateaus, or even reverses people tend to get discouraged and don’t want to continue on their weight loss journey—even though this almost always tends to happen along the way.6254a4d1642c605c54bf1cab17d50f1e

“This is where keeping the big picture of health in mind and focusing on off-the-scale progress—like improved energy and mobility—come in,” Grupski explains. “And some research even suggests that focusing on process more than the outcomes can help you stay on track.”

When it comes to eating behaviors, here are several behavioral strategies that Grupski suggests to help support your weight loss journey.

• Practice self-compassion: Most folks fall off the wagon or “mess up” and that is 100% normal and inevitable. Recognize that you’re human, talk kindly to yourself, and move forward.
• Track what you eat: Research shows that tracking what you eat is a powerful behavioral strategy for weight loss and maintenance. You don’t have to count every morsel or figure out how many calories you just ate in a meal. It’s a simple form of self-monitoring and developing awareness. Tracking what you eat gives you a chance to start noticing patterns and can be very empowering. Research from the WW Success Registry suggests that food tracking can help members successfully lose weight and keep it off says Grupski. “Specifically, 74.4% of WW Success Registry members (those who lost at least 20 pounds on WW and kept it off for at least a year) reported tracking what they ate “most of the time” or “always” compared to 7.4% of the weight stable control group.”
• Plan ahead: You’re much more likely to eat whatever is in reach when you get hungry. That’s when planning comes in handy. Having healthy foods inclusive of whole grains, fruits, vegetables, lean protein, healthy fats, low and nonfat dairy available make them more likely to be included in your meals and snacks. Even better if you can pre-plan your meals and snacks so you don’t have to think twice when it’s mealtime.

READ MORE: These Behaviors Increase Your Dementia Risk, According to Doctors

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PCOS (polycystic ovary syndrome) develops due to irregular and imbalanced hormones in the female body. Women with PCOS produce more androgen (the male hormone) than women without the condition. Along with this, there are a few other causes too which leads to PCOS. However, having PCOS comes with a lot of problems. One of them is weight gain. It results in insulin resistance, ultimately leading to the body storing glucose as fat and gaining weight. 

As per studies, around 40 to 80% of women diagnosed with PCOS gain significant body weight. As a result, it further increases the risk of type 2 diabetes. Therefore, working on the extra added weight due to PCOS is essential. However, you can successfully control your weight during PCOS with small lifestyle changes and dietary habits.

PCOS and Weight Gain

The hormone insulin is responsible for absorbing glucose from the bloodstream and taking it to cells for releasing energy in the body. The pancreas secretes this hormone. Women suffering from PCOS develop insulin resistance, which leads to the failure of cells to respond to the hormone insulin actively. It results in the body stimulating the pancreas to produce even more insulin to maintain normal blood sugar levels. Excessive insulin production and accumulation in the cells signal the body to produce male hormone androgen, which causes symptoms like body hair, weight gain and acne.

Insulin resistance also hampers the body’s response to glucose absorption. As a result, the body starts absorbing too much glucose as fat, causing weight gain. Insulin also stimulates the hormones responsible for our appetite. As per studies, PCOS causes the secretion of appetite-regulating hormones such as ghrelin, cholecystokinin, and leptin becomes irregular and unbalanced. Therefore, it results in severe food cravings, making you want to eat more than required. Thus, the calorie intake increases, and it causes weight gain.

6 Easy to Follow Tips for Weight Loss with PCOS

As mentioned above, you can cut down on excess weight gain and prevent it by following some dietary habits and incorporating some lifestyle changes. Below are the tips to lose weight if you’re suffering from PCOS.

1. Reduction in Carb Intake

As per research, around 70% of women with PCOS experience insulin resistance. It leads to the failure of cells acknowledging signals of the hormone insulin in the body. As a result, it increases the body weight due to increased fat levels in the body. Insulin is required to regulate blood sugar and the storing energy in the body. However, as per studies, high levels of insulin in the body causes the body to gain weight. Since carbs affect its levels, limiting your daily consumption can help you lose weight.

Women with PCOS should consume a low to moderate glycemic diet. The Glycemic Index (GI) is a metric for how rapidly food elevates blood sugar levels rapidly. Choosing low glycemic foods may help to improve blood sugar regulation and help in weight loss due to their fibre, and other macronutrients content in them. Therefore, unlike high GI food, they do not instantly spike the amount of insulin in the body. These foods include whole grains, nuts, fruits, vegetables, and other unprocessed, low-carbohydrate foods. 

2. Increase Fibre Intake

Increasing your fibre intake can make you feel full for a long time while consuming fewer calories. Additionally, high fibre food does not boost blood sugar. Increased blood sugar is one of the leading factors of weight gain in PCOS. It also increases food cravings. Therefore, adding fibre rich foods to your diet can be especially useful if you have PCOS. Studies show a relationship between a high-fibre diet and lower body fat and insulin resistance in women with PCOS.

According to research, it is advised for women with PCOS to consume at least 21 to 25 grams of fibre every day. The best fibre rich foods include whole grains, green vegetables, legumes, and sweet potatoes. 

3. Regulate Your Caffeine Intake 

You should regulate your coffee consumption during PCOS because coffee contains a high amount of caffeine. Caffeine can result in an imbalance of hormone levels in your body. It is common to feel active and energetic after consuming caffeine as it is a natural stimulant and increases brain activity. It also boosts the adrenal functions of the body. 

Consumption of coffee has shown a significant rise in estrogen hormone levels during the follicular phase of the menstrual cycle. PCOS itself leads to hormonal imbalance, so the consumption of coffee increases the risk of hormonal imbalance in patients with PCOS. Therefore, it is essential to consume caffeine in a minimal amount or completely skip it in severe cases. 

4. Avoid Excessive Sugar Intake

It is vital to stay away from a high-sugar diet with PCOS. Consuming low sugar naturally leads to a reduced blood sugar level too. Due to low blood sugar levels, even insulin secretion is limited. Excessive levels also trigger the production of male hormones responsible for the symptoms of PCOS. Therefore, low insulin presence also keeps the male hormones of the body in check.

Additionally, sugar can exacerbate or contribute to PCOS via inflammation. Sugar consumption can trigger an inflammatory response in the body, and inflammation can stimulate the ovaries to produce androgens. So limiting or avoiding sugar intake helps in PCOS and weight management.

5. Eat More Fermented Foods

Those with PCOS have less healthy bacteria present in their system than women who don’t have PCOS. It is one of the reasons why they have trouble losing weight. So increasing the number of healthy bacteria in your system can be helpful.

As per studies, adding probiotics to the daily diet can significantly help these issues. Probiotics supply the gut with good bacteria that fight harmful pathogens and maintain a healthy gut microbiome. Fermented food contains good bacteria. Including one fermented food and a probiotic in your daily diet can be helpful to mitigate the symptoms of PCOS, including weight gain. 

6. Regular Exercise

Insulin resistance is more common among women with PCOS than those without it. Insulin resistance refers to the condition that impairs your body’s capacity to absorb blood sugar for releasing energy.

As per studies, the absence of an active lifestyle, including physical activities, is one factor for insulin resistance. It causes excessive insulin production and irregular weight gain. The problem of weight gain is not common to every PCOS patient. Even if you have not gained weight due to PCOS, exercise can still help you improve your condition. 

As per studies, any exercise can help the body to stay fit. There are no fixed criteria for any particular exercises. However, you should undertake regular physical activity under an expert’s guidance. Regular exercise will make the body use up the stored blood glucose and release energy, reducing excess body fat. 

Weight Loss in PCOS: What to Avoid?

Limiting dairy and gluten from one’s diet can help with PCOS. However, it would help if you do this in a balanced way. Completely excluding daily and gluten products are also not advisable as it might cause nutritional imbalance. A PCOS diet includes consuming whole, unprocessed healthful foods. It is crucial to avoid processed sugars, white flour, and excess sugary beverages to improve vitamin absorption, nutrient consumption, and weight loss. You should avoid foods with a lot of sugar like soft drinks, syrups, sweets, candy, and fast food.

Excessive fat intake can lead to weight gain, adding to PCOS symptoms. In addition, it can raise your chances of developing heart disease too. You should avoid saturated fats like those found in processed meats, pastry, chocolate, cake, biscuits, and full-fat dairy base bakery items. These products raise blood insulin levels, which leads to increased androgen production, exacerbating PCOS symptoms like weight gain.

Health Risks of Excess Weight Gain in PCOS

1. Sleep Apnea

As per studies, weight gain due to PCOS links to increased instances of sleep apnea. Sleep apnea refers to a breathing disorder wherein a person stops breathing periodically during the night. Pauses might last anywhere between a few seconds and a minute. This can happen several times during the night. 

Sleep apnea symptoms include snoring, interrupted gaps in breathing followed by a gasp for air, and irregular, disturbed sleep. Snoring itself isn’t dangerous, but snoring combined with sleep apnea can lead to significant issues. It can also give rise to other related PCOS symptoms like fatigue, unhealthy weight loss and insulin resistance. 

2. Increased Cholesterol Levels

Weight gain due to PCOS may raise your cholesterol and triglyceride levels. In the case of the patient being obese and having PCOS, the amount of lipids is even higher. Few hormone levels, such as androgens like testosterone, are also elevated. The cholesterol requirement is for producing various sex hormones in your system. Therefore, increased levels worsen the hormonal imbalance of the body. 

Insulin resistance is another factor for increased cholesterol levels. It refers to a condition in which your cells fail to respond to insulin as quickly as they should. As a result, it leads to increased synthesis and reduced absorption, resulting in high cholesterol levels in the body. 

3. Impact on Fertility

Obesity and excess body weight have an impact on a woman’s fertility. In addition, women with PCOS have irregular and unbalanced hormone production, leading to significant weight gain. As a result, it adversely affects your fertility.

Obese women may experience irregular menstrual periods and ovulation due to their increased BMI. The ovaries and the fat cells produce the female sex hormone estrogen. Abnormal weight gain can make these fat cells grow and expand in size. As a result, they secrete more oestrogen. Excessive release of oestrogen gives the body the impression of consuming hormone-based birth control. It results in stopped ovulation and menstruation.

Conclusion

Unfortunately, you cannot permanently get rid of PCOS. However, some changes in your lifestyle can significantly mitigate symptoms like weight gain, weight loss, acne, stress. You can achieve this by following a proper diet and performing physical activities. In addition, these changes can help ease the difficulties faced daily by women suffering from PCOS. You could also seek advice from a dietician who has worked with patients who have PCOS. An expert’s advice always helps.

Frequently Asked Questions (FAQs)

Q: How much weight can I lose with PCOS?

A: If you have PCOS, losing 10-15% of your weight can normalise your menstruation cycles again. It is also helpful in removing the symptoms. In addition, weight loss can enhance insulin sensitivity and avoid diabetes and heart disease complications. But one can always aim to lose excess body fats for overall health and fitness.

Q: What should be avoided in PCOS?

A: The symptoms of PCOS become worse by excessive insulin production. You should avoid food leading to an increase in insulin release such as high and refined carbs like fried food, bread, refined flour products, etc. You should also avoid processed meat like hot dogs as they contain saturated fat and nitrate, causing inflammation. It adversely affects the PCOS condition. 

Q: Is coffee OK for PCOS?

A: Since coffee contains caffeine, you should consume coffee in a moderate and limited amount. Excess caffeine intake leads to hormonal irregularity and imbalance, a leading cause of PCOS. It later affects the menstruation cycle; hence it is essential to drink coffee occasionally.

Q: How do you know if you have PCOS?

A: PCOS is a health condition wherein the secretion of male sex hormones increases in women’s bodies. Symptoms include increased hair growth, hair loss, weight loss, anxiety, and sleeping disorders. However, these are just a few signs and might not necessarily result from PCOS. It is therefore essential to get examined by a medical professional. 

Q: Can someone with PCOS get pregnant?

A: PCOS does not rule out the possibility of becoming pregnant. While it is one of the leading reasons for infertility among women, it is treatable to the extent that it does not affect the ability to conceive. The hormonal imbalance caused by PCOS prevents the ovaries from ovulating, leading to problems with pregnancy. However, doctors can suggest measures to increase your chances of becoming pregnant. 

Q: What happens if PCOS is not treated?

A: PCOS that isn’t well-managed can negatively influence both short- and long-term health. Chronic illness developing untreated PCOS includes type 2 diabetes, infertility, cardiovascular disease, obesity, and depression. Early detection and treatment can lessen these risks.

Q: What happens when a PCOS cyst bursts?

A: Ovarian cysts that burst and produce pain are generally not a matter of concern. However, keep an eye out for sudden, severe abdominal discomfort, which can come with fever and nausea. Cysts that burst and are causing severe bleeding or infection may need immediate surgery. 

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It is every man’s worst nightmare. You fall asleep after a night out, and wake up to find yourself being accused of rape. Your life will be turned upside down whether the charges are dropped or you are convicted for this serious crime. The process can take months or even years, and if found guilty your future is bleak as a prison sentence may follow. However, you have rights according to the law so it is important to remember these steps if you have been wrongfully accused of rape:

Do Not Talk To The Police Or Anyone Else Without An Attorney Present

The most important thing is not to speak with the police or anyone else without having spoken with an attorney first. This may seem like common sense, but when someone has been accused of rape, it is easy for him or her to want to try and explain their behavior or side of the story to authorities to prove that they are innocent. However, this can often lead to more damaging information being released than would happen if you just stayed quiet about everything until your lawyer arrives at the police station. You need representation by someone who is experienced in handling these types of cases. According to an experienced Wichita Sex Crime Attorney, having a strong legal advocate to protect your interests can be the difference between being convicted or acquitted in a rape case.  Thus, make sure you get a hold of an attorney as quickly as possible.

Preserve All Evidence That Could Be Used To Prove Your Innocence

This includes everything from not throwing away or sharing any clothing that you might have worn at the time of the alleged rape to saving all of your electronic communications with the accuser. If a full investigation is conducted and it is discovered that no crime occurred, then having this type of evidence could be very helpful in helping you prove your innocence. If no crime ever occurred, you will need evidence of this to show the authorities so that your name can be cleared. The best thing to do is have a plan in place with your attorney so that if you are ever accused of rape, all of this evidence will be preserved and protected immediately.

Stay Calm And Cool Despite What Is Happening

It is very easy to become hysterical, angry, and filled with rage when you are falsely accused of rape. It can be incredibly difficult to remain composed especially if you are just learning about the false accusations for the first time. However, the best thing that you can do is stay calm and try your best not to act out in any way that could be construed as giving consent. If something like this happens again in the future, it will be easier for you to prove your innocence if you were able to show how collected and innocent you truly were during these types of situations. This makes it impossible for anyone (both on the police side and the legal side) to make claims against you.

Keep A Journal

Even though this is one of the most challenging times in someone’s life, it might be a good idea to try and document everything that is happening throughout this process. This could mean keeping track of all your conversations with different attorneys or writing down how you are feeling about what has happened. If you keep an objective point of view when doing this, it will likely make it easier for you to handle these types of cases in the future if they ever come up again. Jotting things down in a journal at least once per day may also help reduce stress levels significantly. Since rape accusations can often bring about feelings of unbearable anxiety, documenting each day with at least one sentence can go a long way when trying to stay sane during these cases.

Try Living Your Life As Normally As Possible

Even though it may seem impossible to go out and do things or interact with others during this time, the best thing that you can do is continue to live your life as normally as possible. This means going to work or school, eating meals at home with your family, interacting with them on social media, etc. The more you act as nothing has happened, the better it will be for you in showing that no crime ever occurred. Even if the accuser claims that there was a penetration of any kind, having solid alibis or evidence otherwise will make it easier for you to protect yourself against these types of allegations.

Going through an accusation of rape can be one of the most frightening and stressful things that you ever have to go through. While it is important to use the above steps if you are falsely accused, it is equally important not to panic or get too stressed out either. By simply remaining collected and calm throughout the entire process, it will be much easier for you to defend yourself against this type of allegation. Just make sure you have a good lawyer on your side so that you can get through this process without any major problems.

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Just like a pair of jeans, there’s no one size that fits all when it comes to losing pounds. So rather than compiling a list of exactly what you should eat and avoid or sharing when to eat to lose weight, we tapped dietitians to share how to lose weight with their most practical, effective, and easy-to-implement advice.

Each weight-loss tip on this list is more about a lifestyle change and building a long-term habit rather than a crazy detox trick or diet “hack.” (P.S.: If any diet “promises weight loss of more than three pounds per week, restricts food groups, or requires that you purchase specific foods or supplements,” abandon ship, says Julie Upton, MS, RD, a San Francisco-based registered dietitian.)

Here, we asked dietitians for their timeless, tried-and-true tips for how to lose weight that will help you end your battle with the scale once and for all. Read on, and for more on how to lose weight, you won’t want to miss The Best Ways to Lose Belly Fat for Good, Say Doctors.

Rather than focusing on a number on a scale, select a feeling or a wellness outcome—for example, to lower LDL cholesterol or be able to bike around your local park—as your goal, suggests Suzanne Dixon, MPH, MS, RD, a dietitian and epidemiologist with Cambia Health Solutions.

“In our vanity-obsessed world, it’s tough to let go of using the number on the scale as a guide around ‘optimal’ body size and health. However, research is pretty clear that people who focus on health-related goals when aiming to improve dietary habits are much happier and more likely to lose weight than people who obsess overreaching a very specific number on the scale,” she says.

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

Then write them down. “It’s best to have concrete, long-term motives that relate to how you see yourself as a person for losing weight, rather than focusing on short-term events,” Dixon says. “Missions like ‘I want to lose weight for my 10-year class reunion,’ or ‘I need to drop inches to go on that cruise,’ are short-term and will never give your new, ‘healthy you’ behavior changes a chance of sticking.”

Instead, try: “I see myself as a healthy, fit and engaged person who wants to live a long, high-quality life for my family and friends,” she says.

Eat consistently throughout the day to avoid a dangerous and unhealthy starve-binge cycle, suggests Rachel Fine, MS, RD, a registered dietitian nutritionist and owner of the nutrition counseling firm To The Pointe Nutrition. “Long stretches between meals can leave you hangry! In that case, you’re less likely to mindfully eat and thus more to eat past fullness,” Fine says.

Upton adds that a normalized meal pattern, with three meals and two snacks, puts you on a path to better maintain a healthy calorie balance because you won’t get ravenous or graze all day. Consider these 14 Healthy Snacks That Will Actually Make You Feel Full for your mini meals.

To stick to that five-a-day eating pattern, “build an eating schedule and stick to it,” says Ashley Reaver, RD, a registered dietitian at Ashley Reaver Nutrition LLC. “Aim to eat every three to four hours and stick to the schedule. This way, food does not happen to you, but rather you have some control over your food choices. Not every meal will be perfect, and that’s more than okay, but creating ‘guardrails’ on your diet can help to make those less-than-ideal meals way less frequent.” (Steal weight-loss-friendly meal ideas from this flat-belly meal plan.)

Track your drinks, too, so nothing you savor or sip is done mindlessly. Check out our expert guide to food journaling for weight loss for a comprehensive how-to.

“Write down everything you eat and drink. Studies show that those who log what they eat lose more weight and are more likely to keep it off,” Upton says.

Related: The Expert Guide to Keeping a Food Journal for Effective Weight Loss

Perhaps you’ve heard of the IIFYM (If It Fits Your Macros) diet? Fine recommends that all macros can fit, and you should aim for a flexible blend of carbohydrates, fat, and protein.

“In every meal and snack, seek a balance of the three macronutrients: complex carbs, healthy unsaturated fats, and lean protein. Yes, that means you might need to break your fear of carbs or fat. Both have important roles in the body and when restricted, hormonal changes result in increased cravings. Carbs are critical for the body, providing the most efficient form of fuel, especially for exercise. Fat regulates hormones and helps us to feel satisfied,” Fine says.

There is no “good” food or “bad” food. Take note and opt for foods that support your weight-loss goals and make your body feel good as often as possible.

“Many studies have proven that food restrictions drive overeating. For example, with sugar, we feel intense cravings are a symptom of addiction. However, these cravings result from the moral value placed on sweets in our society. When sweets are placed on the ‘forbidden’ list, we subconsciously want them since we think we can’t have them,” Fine says.

Similarly, focusing too much on what you’re skipping rather than what you have the opportunity to enjoy can make a healthy lifestyle feel a bit too much like punishment. “Consider an inclusive approach, rather than a restrictive approach,” Fine says. “An ‘eat less’ frame of mind can set you up for a cycle of guilt when unfair expectations are not met due to the biological consequences of food restrictions, such as those increased cravings we talked about earlier.”

Physical activity doesn’t have to be done at the gym to “count” or be beneficial. Exercise need not be torture, Reaver says. Find easy activities and time frames that you can commit to. “Seek out two or three 15-minute breaks throughout the day to walk,” Reaver says. “Moving your body is a very important way to lose and maintain weight. Not only does it burn calories, but it also helps develop lean muscle mass, benefits cardiovascular health and mobility, and is important for mood.”

Add one glass of water right after you wake up, one glass before lunch, and another glass before dinner, Brooking suggests. “Staying hydrated can help you manage your appetite. Plus, if you’ve fallen short on your hydration needs through the day, having a plan to get these three glasses of water into your daily routine will help you make up any shortfalls on your fluid needs,” she says. If you need some extra motivation, here’s what happens to your body when you don’t drink enough water.

How much you snooze plays a big role in how easily it is to slim down. “Nearly everyone needs at least seven to eight hours of sleep each night. Consistently getting less than seven hours of sleep results in low energy. Our body responds to low energy by producing cannabinoids, the same compounds that produce the munchies. Scoring enough sleep is one easy way to cut down on snacking throughout the day,” Reaver says.

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Cutting calories to extremes on a crash diet equals a recipe for a rebound. “For long-term health, avoid losing weight too rapidly. A recent study in the Journal of the American Medical Association found that severe caloric restriction resulting in rapid weight loss also led to more loss of bone and muscle in postmenopausal women compared with women following a more reasonable calorie-restriction approach and slower weight loss,” Dixon says.

If you can’t imagine doing some version of this diet plan for the rest of your life, it’s not going to be healthy or sustainable. “This doesn’t mean you need to follow the plan to the letter for the rest of your life, it just means the overall framework of the diet must be an enjoyable and sustainable way for you to eat to yield lasting results,” Dixon says.

For example, you might follow a very strict low-carbohydrate diet to lose weight, then add back in small amounts of carbs during the weight maintenance phase. You’ll make the diet a bit more flexible over time, but you still need to be comfortable with keeping total carb intake low forever more. If you’re on Team Ciabatta and can’t imagine being low-carb for the rest of your life, this isn’t the plan for you.

“The comprehensive eating pattern has to be acceptable and manageable for you for a lifestyle. Don’t think of it as a quick fix,” she says.

It’s tempting to scroll through Instagram or watch the news while eating breakfast, but try to make mealtime a focused affair, recommends Katherine Brooking, MS, RD, a registered dietitian in San Francisco, and the co-founder of the nutrition news company Appetite for Health.

“When you eat, eat. Don’t read, watch TV or do anything else. Being mindful of what you’re eating and how full you fill will help teach you better hunger-management skills,” she says.

Allow for space for your favorites; sweet or savory. Just adjust the remainder of your day accordingly. “Diets won’t work for the long run if you deprive yourself of your favorite foods. You can enjoy indulgences if they’re planned for and accounted for as part of your diet,” Brooking says. “If I know I’m going to have my mom’s Chocolate Buttercream Cake for dessert, I will make sure I eat a balanced but light breakfast, lunch, and dinner to allow for a 500-calorie-a-slice cake afterwards. Remember the ‘Ps’ of weight loss: Plan, Prepare and Practice.”

The same holds true if you have a reservation at the best Italian restaurant in town for date night. Go ahead and split the gnocchi if you love it, just fuel up with oatmeal and a couple eggs for breakfast and a grilled salmon-topped salad for lunch, for example.

RELATED: The #1 Worst Baked Good to Eat, Says Dietitian

Instead of zeroing in on all the things you can’t have on a healthy eating plan, focus on adding in all the great foods that are part of the plan.

“A deprivation-based model causes our brains to crave the very things we are trying to eliminate. Instead, a model that focuses on adding in the healthy components can help you feel empowered,” Dixon says. “For example, maybe your new eating plan includes eating seven servings of different fruits and vegetables every day. All the effort you put into incorporating more healthy things—blueberries or mangoes, fresh or frozen—can keep your brain on a positive track. That way, you end up not missing the things you want to limit when you’re preoccupied with adding new foods into the diet.”

Plus, when you load up on these nutrition-rich foods, you have less room for the not-so-nutritious things. “Many people find when they include the legumes, vegetables, fruit, nuts and whole grains that make up a healthful diet, they really are full and don’t feel as much urge to visit the candy dish,” Dixon says.

RELATED: 15 Best Frozen Fruits & Vegetables to Keep on Hand

Plant-based eating not only lessens your load on the environment, but it also makes it easier to eat healthier and stick to a reasonable calorie count for the day.

“Add more plant-based, minimally-processed, carbohydrate-containing foods to your meal plan. Examples include vegetables, fruit, legumes, beans, nuts, seeds, and grains. Options like farro, barley, oats, wheat berries, buckwheat are high in naturally-occurring fibers and offer significantly more nutrition per bite,” Fine says.

Unlike fiber-boosted foods like ice cream, protein bars, and powders, which have little research behind their effectiveness and health-improving qualities. “Processed fibers lack additional nutrients and bioactive substances found in naturally-occurring high-fiber foods,” Fine adds.

By that, we mean fuel up when your body needs the gas. “Eat during your busy hours of the day,” says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU and author of The Protein-Packed Breakfast Club. “Just like a car needs gas on the road, not in the garage, our bodies need more energy during daylight hours and slow down to prepare for sleep when the sun goes down. When eating on the couch late at night, those calories will not be used as efficiently as those consumed earlier in the day. Try to stop eating at least about three hours before bed.”

Chow down on breakfast, then set your game plan for the day. “Research shows that people who ordered their lunch a few hours early ordered less food than those who chose right before lunch when they were already hungry. It’s way easier to eat a balanced diet when you plan ahead, especially during those hectic dinner hours,” says Harris-Pincus.

Cooking at home is one of the best things you can do to control your fat and calorie intake. Restaurants want you to come back, so chefs often pile on more butter, oil, and salt than you would at home.

“Making meals at home is the best way for you to know what you’re eating,” Reaver says.

Upton continues: “Reams of research show that the more meals you eat away from home, the more overweight you’re likely to be. And, it doesn’t matter if you frequent five-star or fast food restaurants.”

RELATED: 17 Roasted Chicken Recipes Perfect for Weeknight Dinners

Contrary to what you may have seen on The Biggest Loser, 10 pounds are not going to fall off in one week. “Be easy on yourself,” Fine says. “Dieting standards are unfair because we are not biologically equipped to under-fuel our body. In diet culture, we are conditioned to think that this failure to resist is solely a sign of weakness or a loss of willpower. However, food restrictions are what drive overeating, not your loss of—or lack of—willpower.”

Don’t eat produce grown under the ground? Bypass beans? That doesn’t seem quite right… “If a diet tells you to eliminate foods that are very important to you culturally, that’s another ‘rule’ that common sense suggests you should ignore. Fortunately, most foods with deep cultural importance can fit into a healthy diet. For example, I am not aware of any cultural or ethnic food patterns supportive of eating cream-filled processed cupcakes and candy bars, and that’s good,” Dixon says. “On the flip side, many cuisines from around the world include legumes and any diet that says, ‘no legumes’ to a person of Greek, Mediterranean, Asian, Latin American, or Middle Eastern descent just may not be feasible.”

Go ahead, put an egg on it. “Most of us eat enough total protein in a day but we don’t distribute it properly,” Harris-Pincus says. “Consuming adequate protein in the morning can help to prevent muscle loss that comes with aging, plus it keeps you full longer and helps to prevent snacking later in the day.”

Upton adds is a strong proponent of protein, too, and believes, “This is the most satisfying nutrient. It’s a great idea to start your day with a protein-rich first meal to ward off cravings. Studies show that people who eat egg-based breakfasts are less likely to overeat during the day compared to those who start their day with bagels or other carb-rich first meals.”

RELATED:  19 High Protein Breakfasts That Keep You Full

It’s okay to crave both Brussels sprouts and brownies! “Once we grant ourselves unconditional permission to eat our favorite foods, we relieve the weight of responsibility that these foods hold over us,” Fine says.

RELATED: 17 Healthy Copycat Baked Good Recipes To Make at Home

Kick off the day with a homemade dish. “Of all three meals, breakfast is the one we can most easily control. Start your day with a balanced meal where you control the ingredients,” Reaver says.

Remember those two snacks we suggested above? Be sure to bring ’em along so you don’t have to resort to whatever is within arm’s reach come 3 p.m. “Snacking is helpful to curb hunger and control portion sizes when you finally get to your next meal. Pack a banana or apple and pair with an individual packet of nut butter for a filling mid-afternoon snack,” Fine says.

RELATED: The #1 Worst Nut to Snack On, Says Dietitian

Skip soda, juice, lemonade, and other beverages with added sugar.

“You want to eat your calories not drink them because beverages are not as filling as solid foods. The sensory experience associated with chewing and the rate of digestion is slower and more satisfying with solid foods compared to liquids,” Upton says.

When you do wine about it, do so in moderation. “Alcohol packs in a lot of calories, stimulates appetite, and triggers areas of the brain that make you crave junk food. It’s extremely hard for people to maintain a healthy weight if they indulge more than a couple days a week,” Upton says.

RELATED: The #1 Best Alcoholic Beverage To Drink, Says Dietitian

Make just one positive, health-related change to your routine every two to four weeks. “Making small, manageable changes one at a time, then building on each success going forward, enhances self-efficacy,” Dixon says. “Self-efficacy is the feeling you can accomplish your goals. It’s something you need to increase if you want to reach any goal, including weight loss. Building on each small change so you end up stringing together an entire suite of healthy behavior changes. This is especially important if, in the past, you’ve tried to drastically overhaul your diet all at once, only to find it’s just too much to manage. That type of event decreases self-efficacy. Building on small successes to reach a goal increases self-efficacy.”

Use the power of time to manage that internal voice that says, “I must have a pepperoni pizza!” “For most people, cravings wax and wane throughout the day. They can feel really intense for 10 minutes, but then, you get distracted by answering an important email or finishing a work memo. Before you know it, the craving is gone,” Dixon says.

You can use this ebb and flow to your advantage. “If a craving hits, I recommend that people ‘surf the urge’ to eat that junk food. Get a glass of water, take a quick walk, watch a funny, short video clip—anything that will help you get past the desire to eat that bag of cookies or chips right this minute. Some people find it helpful to set a timer for 15 or 20 minutes. Then they busy themselves during that time and when the timer goes off, they check back in. On many occasions, they find the overwhelming desire to eat a particular food has passed,” she says.

If you do happen to overdo it on a third or fourth slice of that pizza or a cocktail beyond what you had planned ahead for, don’t feel like you need to deprive yourself the next day. “Skip the day-after cleanse. Our body is naturally designed to manage its own ‘detoxing.’ From the liver and skin to our intestines, we are metabolically wired to naturally excrete waste that builds from both natural metabolism and from our environment,” Fine says. “Plus, crazy cleanses place havoc on your metabolism with the constant cycle of under-eating and overeating.”

Always snack on a handful of candy at 10 a.m.? “Set yourself up for success by replacing it with a healthier food rather than trying to skip it altogether,” Dixon says. “Pack a handful of nuts in your bag. Set them on your desk in the morning, in plain sight. When ‘chocolate-o-clock’ hits, grab your healthy snack instead.” Other swaps to consider would be a chocolate chip protein bar instead of a chocolate chip cookie, an open-faced sandwich instead of a sub, and some cheese and healthy crackers instead of a slice of pizza.

Building on our previous fiber tip, aim to consume at least 25 grams of fiber per day. “More is usually better if you can sneak it in. As Americans, we barely reach half of our fiber goals on a daily basis. Fiber is found is all the plant-based foods that fill us up like fruit, veggies, nuts, beans, seeds and whole grains. In the right portions, these foods should make up most of your daily intake with a few ounces of protein per meal as an accent,” Harris-Pincus says.

It’s true what they say: There’s power in numbers. “Have someone to whom you can be accountable and who will cheer you on and help you get back on track after a setback,” Brooking says. This can be in real life or through social media; both have been proven to be beneficial.

Variety is the spice of life. “The fastest way to burn out is to only eat chicken breast, brown rice, and broccoli,” Reaver says. “Find one new recipe per week that you look forward to cooking and eating. Boredom with our options is what drives us to takeout, not lack of food.”

RELATED: 30 Healthy Stuffed Chicken Recipes to Make Tonight

When it’s not a family heirloom recipe or your favorite-ever treat, try a savvy swap. “To cut sugar, use applesauce or prune puree to replace half the fat in baked goods. I’ve experimented and found that you can replace 100 percent of the fat with applesauce in brownies or a moist cake and they’ll still come out great,” Brooking says.

Related: 20 Sweet Hacks That Will Make You Love Baking

Mental health FTW. “Regular physical activity and a healthy diet improve mood and lessen anxiety, according to research published in the journal PLOS One,” Dixon says. “So another great reason for your goal of adopting healthier eating habits might be, ‘I want to feel good about myself and my life.'”

Stress can seriously trip up your efforts on the scale—and beyond. Both sleep and stress are often overlooked when it comes to how to lose weight because they are the more “intangible” aspects of health, but they are oh-so vital to keep tabs on, Reaver believes. “Stress eating is another trap that we can often fall into when trying to lose weight. Make sure your mental health is also a priority,” she says. Besides some self-care tips, you can also change your diet to improve your mood. Check out these 21 Best Foods to Eat When You’re Stressed, According to Dietitians.

Read about people who’ve lost weight and kept it off:

Rebel Wilson Says She No Longer Has These 4 Health Problems After Losing 77 Pounds

The #1 Weight Loss Tip From Real People Who Lost 70 Pounds

Every Kardashian Explains Exactly How They Lost Weight Over the Years

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Losing weight is rarely easy—you need to find the mix of eating and lifestyle habits that are best for you. That said, there are some universal tips to follow… and many of them aren’t the ones you think you should be following.

“We’ve been so programmed to think that improved health is dependent on restricting calories, cutting out food groups, and eating less palatable meals—like grilled chicken salad for lunch and dinner every day,” says Laura Burak, MS, RD, author of Slim Down with Smoothies. “Or that we need to buy a diet program made up of pouches of powder, processed snacks, and frozen meals.”

For starters, those unappetizing and costly efforts can’t be sustained. “Ideally, something that’s done today for weight loss should be doable for the long term,” says certified health and wellness coach Alisa Bloom, MPH, RDN, CHWC, ACLM.

So, if you want to lose unhealthy excess weight, try following these sane, science-backed suggestions from top dietitians and health experts. And for even more weight loss tips, check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Though it may sound counterintuitive, Burak’s number one rule for weight loss success is: Don’t think about it.

“Weight loss is often front and center as the goal, which is why we stop and start diets so often,” says Burak. “But the truth is, learning about nutrition, your individual medical and psychological history, rewiring your mindset, and focusing on yourself as a whole, will naturally lead to healthy, appropriate weight loss that does not just come right back.”

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

There is not a one-size-fits-all solution for losing weight.

“Each person’s particular preferences, dislikes, and manner of eating food are formed from the days they began eating solid foods. We cannot undo these habits overnight,” says Robin Barrie Kaiden, MS, RD, CDN, and personal trainer.

There are so many factors at play—medical history, genetics, age, lifestyle, and more.

“Food is tied so tightly to our psyche, culture, and socialization, it takes a personalized approach to establish effective and lasting habits,” says Nina Dahan, MS, RD.

Some people do well with a so-called “cheat day,” while others go off the rails if they stray from cleaner eating. Likewise, the keto diet could be a game-changer for your neighbor but set you up for failure if it means you have to miss pizza and wine night, or if you don’t have the energy to work out when you eat so few carbs. Experiment with tweaking things to find an effective formula for you.

Do cheat days actually work? Here’s Why It’s OK to Have a Cheat Day, According to Registered Dietitians.

The idea of tracking calories is so 2005, but some people still do it. Instead, focus on the quality of the foods you eat.

“Eating nutritious whole foods—instead of restricting—is how you get healthier,” says Burak. “Think about a small order of French fries that is 500 calories versus a turkey avocado sandwich on whole-grain bread with a salad that is 500 calories. The difference in volume and nutrition speaks for itself.”

When you eat nutritious, satisfying meals, you aren’t apt to reopen the fridge an hour later like you would if you ate, say, a sugary power bar that only has 200 calories.

Here’s How to Lose Weight Without Counting Calories.

Did you know your gut microbiome is home to roughly 100 trillion good (and bad) bacteria? When your good bacteria are thriving, everything else functions well, too. But when the balance tips and the bad bacteria start to overpopulate (often due to a poor diet), “it boosts gut permeability and results in what’s referred to as a ‘leaky gut,'” says functional medicine pioneer Frank Lipman, MD.

This means that bacteria, food, and waste can slip through the intestinal wall, get into the bloodstream and trigger inflammation throughout the body.

“This inflammation produces weight gain, as well as many other symptoms, including the gas, bloating, reflux, acne, and hormonal issues that bring so many patients to my door,” says Lipman.

The good news? Research shows that your gut microbiome can change within two to four days of eating right. Incorporate these gut-boosting foods—including lots of fermented foods—into your diet today and start feeling the effects. And be sure to steer clear of these foods that can harm gut health.

Emotional stress can cause us to eat our feelings—sometimes without even realizing it. Hunger is a physiological state that is marked by certain unmistakable signs (cue hunger growl).

“By working to recognize true physiological hunger signals versus emotional/stress hunger signals, a person can start on the path to weight loss,” says Dahan.

Also, learning to understand how your blood sugar levels fluctuate after eating can help you pick the foods that will help keep blood sugar levels stable so that you stay full for longer.

According to Bloom, one of the best ways to kickstart weight loss: Eat more veggies.

“Whether it’s adding a few vegetable servings at lunch and dinner, a fruit for a snack, or choosing to incorporate a plant-centered meal a day,” says Bloom.

“High-water volume foods, like fruits and veggies, provide tons of volume to your meals with the least amount of calories,” says Burak. “The more veggies you add, the more you can visually and physically eat, which are both important factors when promoting health and moving towards consistent sustainable weight loss.”

Been skimping on your veggie intake? Here are 9 Warning Signs You’re Not Eating Enough Vegetables.

“Let’s clear this up once and for all—healthy fats are your friends and actually help with weight loss,” says Burak. “Fats such as olive and avocado oil, avocados, fatty fish (like salmon), nuts, and seeds will slow digestion and signal to your body that you’re full and satisfied.”

Research even shows that the medium-chain triglycerides (MCTs) from coconut may give your metabolism a boost by up to 120 calories a day.

“Healthy fats are also important to absorb fat-soluble antioxidants,” says Dahan. “Obesity is pro-inflammatory, antioxidants are anti-inflammatory—we need those antioxidants!”

Here are 20 Healthy Fats to Incorporate in Your Diet.

Though low-carb diets (like keto or Atkins) have gained in popularity, there’s one thing those diets are missing: Fiber. And while many starting out on these diets see a shift in their weight on the scale, it’s often due to water weight and not necessarily fat loss, explains Dahan. This is because your body stores carbs as glycogen, which binds water in muscles. When glycogen is depleted, the water in your muscles gets depleted as well.

Fiber is essential for digestion, brain health, and for keeping everything running smoothly, so to speak. Fiber even gives you more energy! It also fills you up, expanding your stomach and signaling to your brain that you’re full, while slowing the absorption of all the other nutrients you’re digesting, helping to keep blood sugar levels in check.

“Many people do not get the recommended minimum of 25-30 grams per day. By including more vegetables, 1-2 servings of fruit daily, nuts/seeds, and whole grains you can get in all that fiber and more,” says Kaiden, who emphasizes getting natural fiber from food over fiber powders or supplements.

Plus, “insoluble fiber in whole grains and vegetables provide bulk and a lot of chewing—both of which help kick in satiety hormones to tell us we’ve had enough to eat,” says Dahan.

Here are 43 High-Fiber Foods You Should Add To Your Diet.

According to Burak, focusing on “slow carbs” means sticking with the “carbs that are more nutrient-dense and satisfying, and control your blood sugar better so you don’t feel the need to overeat them.”

Go for “grainy breads, fruit, beans, grains, lentils, and potatoes,” she says. “If you go low on carbs, you likely go low on vitamins, minerals, and fiber.”

“Plus, too little carbs can lead to cravings, binges, and overeating,” Kaiden adds.

RELATED: The 24 Best Healthy Carbs For Weight Loss | Eat This Not That

Eating while distracted—working, watching TV, scrolling on your phone—leads to weight gain. But learning to eat mindfully can have the opposite effect. What does that mean? Mindful eating involves focusing on what you’re eating and how it makes you feel.

“Look at your food, pay attention to colors and aromas, put a bite in your mouth and taste it with your mind—focus on the flavors and textures, chew slowly, and swallow,” says Dahan. “Before you take the next bite, take a few seconds to savor the first. With practice, you’ll start to enjoy your food more, and be satiated with less.”

Bonus tip: Dahan recommends sitting at a table and using a plate for your food (rather than eating out of a package or snack bag).

Here’s More Proof that Mindful Eating Is Key to Weight Loss.

Our bodies are 55 to 70 percent water, so getting proper hydration is one of the most important things you can do for your health—and to keep hunger at bay.

“Many of us do not drink enough water, so we think we are hungry when we are actually thirsty,” says Kaiden. “Our body is telling us we need something and that thing is often water.”

A good formula to follow: Aim to drink half your body weight in ounces every day.

Need more motivation? Hydration helps your brain function properly.

Not all sugars are created equal. The worst kind? Added sugars, which sneak into foods you’d never expect. “You may be surprised to find added sugar in things such as bread and salad dressing,” says registered dietitian Keri Glassman, who warns that eating foods with added sugar serves to increase your sugar cravings.

Plus, too much sugar has been linked to obesity, diabetes, and cardiovascular disease. We’ll let you in on a little secret: This one trick will cut your sugar cravings for good.

No surprise—exercise is key to losing weight. But you may be shocked to learn that cardio isn’t queen. If you’re in a weight-loss rut, try incorporating strength training into your routine. Lifting weights uses calories efficiently and is better for building muscle—and muscle burns more calories at rest than fat.

However, Kaiden reminds, “exercise is not a license to overeat, nor is it a fast remedy to burn extra calories after an indulgence. It is part of healthy daily life, and essential for weight loss and weight-loss maintenance.”

Easier said than done, mitigating life’s many stressors is critical.

“Stress can be a huge factor in an unhealthy lifestyle. It can cause people to overeat, undereat, skip meals, make poor food choices, and much more,” Sarah Koszyk, MA, RDN, told Eat This, Not That!.

In addition, cortisol (the stress hormone) can impact belly fat—and not in a good way. Over long periods of time, high levels of cortisol have been linked to abdominal obesity. Because it’s impossible to live completely without stress, it’s important to identify coping mechanisms, such as meditation, therapy, and working out. In fact, try to squeeze in daily movement since exercise is a great way to lower cortisol levels.

RELATED: Here’s What Happens to Your Body When You Meditate

Lack of sleep is known to mess with your metabolic health. In fact, it’s vital for tons of biological functions, such as muscle growth, immune response, heart and brain health, and more. Over the last few decades, sleep deprivation has become a national epidemic—and our waistlines show it.

Cleaning up your sleep hygiene (habits such as powering down devices, setting the right temperature—just Google it) can help the number on your scale go down—and boost your overall well-being. Whatever you do, avoid these foods before bed—they are the biggest culprits when it comes to disrupting sleep.

Here are the Dangerous Side Effects of Not Sleeping Enough, Say Experts.

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