If you’ve ever tried to lose weight, you’ve probably heard about the importance of a calorie deficit — but what does that mean?

Being in a calorie deficit simply means “you eat fewer calories than your body uses,” explains Dana Hunnes, PhD, MPH, RD, a senior dietitian at the Ronald Reagan UCLA Medical Center.

You can be in a slight calorie deficit or a significant calorie deficit, depending on how many calories you remove from your diet, says Emily Tills, MS, RDN, CDN.

Of course, that’s not as easy in practice as it is in theory, as you already know if you’ve ever tried to reduce your calorie intake. And if you run a calorie deficit long enough, Tills adds, your body may metabolically adapt to conserve energy.

Here’s what you need to know about creating a calorie deficit and avoiding potential pitfalls.

How Many Calories Do You Need to Eat Each Day?

Before you can create a calorie deficit in your diet, you’ll need to figure out how many calories your body needs each day to maintain your current weight.

According to the Dietary Guidelines for Americans, the average sedentary man between ages 21 and 50 needs between 2,200 and 2,400 calories per day. The average sedentary woman in the same age range needs between 1,800 and 2,000 calories per day.

However, the exact number of calories needed to lose or maintain weight is individual to you. It can be influenced by several factors, including muscle mass, fat mass, nutrition and dieting history, and overall health history, Tills says.

You don’t have to figure out all of those things alone. “There are predictive equations that can be used to approximate how many calories we need in a day,” Hunnes explains.

One good example is the National Institute of Health’s Body Weight Planner, which factors in your sex, height, current weight, and activity level. But while this can be a useful tool, your best bet is to consult with a registered dietitian who can give you their professional opinion and a personalized plan.

Once you have this number, figure out how close to or far from it you are by tracking what you’re eating and drinking for a week. From there, you can calculate how many calories you’ll need to cut from your typical eating plan each day to run a calorie deficit.

How Do You Run A Calorie Deficit?

According to Hunnes, you can run a calorie deficit in three different ways: through diet alone, through exercise alone, or through a combination of the two. (If you’re relying on exercise for part of your calorie deficit, be aware that we often overestimate calories burned during exercise, and cardio machine calculators aren’t always accurate.)

“Start with a mild deficit of 200 to 300 calories to help with fat loss and weight loss,” Tills suggests. For example, if you’re currently eating 2,000 calories per day, start your calorie deficit by aiming for 1,700 to 1,800 calories instead.

If you’re on the heavier side, you may be able to start with a more significant calorie deficit, Hunnes says.

However, before starting anything, consult with a registered dietitian and your doctor — and be sure you’re not under-eating so much that it takes a toll on your health.

The next step is to decide how long you plan to run a calorie deficit. Tills recommends setting a time-based goal — for example, you might plan to run a calorie deficit for four months, followed by a one-month break at maintenance calories.

This can be more helpful than a weight-based goal (“I’ll run a calorie deficit until I hit my goal weight”) because a weight-based goal doesn’t take into account any muscle mass you gain or hormonal fluctuations you experience along the way.

Even when running a calorie deficit, it’s normal for your weight loss to stall at a certain point. “Many people plateau at some point during their weight loss as their bodies adapt to a new energy intake,” Hunnes explains. If this happens, reassess the baseline of how many calories you need per day. When you lose weight, your body needs fewer calories, so you may need to recalculate how many calories you need to lose weight.

7 Ways to Decrease Your Calorie Intake

When you’re just starting out with a calorie deficit, you want to go for low-hanging fruit. That means prioritizing the easiest ways to decrease calories first. Here are seven simple tactics to help you run a calorie deficit.

• Remove added sugar from your diet.
• Cut back on “liquid calories” from juice, soda, and alcohol.
• Measure out cooking oils. (These contain around 120 calories per tablespoon!) Or use a cooking spray instead, such as this avocado oil spray.
• Bake, grill, or steam foods instead of frying them.
• Use smaller portions of calorie-rich toppings like mayo, sour cream, and guacamole, and be more mindful when eating these sauces.
• Swap in reduced-fat versions of dairy products.
• Choose leaner cuts of meat.

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Trying to stick to your weight loss plan can be challenging, especially if you’re someone who’s mainly focused on what foods you “can’t eat” or “should avoid.” While each weight loss strategy may have their own individualized sets of goals and guidelines, it’s helpful to concentrate on the foods you can enjoy that can provide you with a delicious boost of fiber, protein, antioxidants, vitamins, and more.

When it comes to choosing the best foods to help you reach your weight loss goals, one way you can help yourself is to make sure your pantry, refrigerator, and freezer are always stocked with a few key items that you can grab whenever you want. Having these items on hand can aid in limiting how often you are able to reach for less nutrient-dense munchies or resisting the urge to open up that food delivery app on your phone.

Read on to learn about which foods dietitians say you should keep in your kitchen if you’re trying to lose weight—then, check out 6 Best High-Protein Foods for Weight Loss.

One of the best fruits you can always have stocked in your fridge is a carton of delicious, antioxidant-rich blueberries.

“Blueberries are super healthy, filling, and versatile. They are low in calories and contain plenty of fiber, so you feel satisfied,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time, and member of our medical expert advisory board. “You can enjoy them plain; add them to yogurt; freeze them and enjoy them as a treat; or even heat them in the microwave for a minute for that warm, berry pie taste.”

If you find that you can’t finish a package of blueberries before they go bad, try buying a bag of frozen berries instead.

Having a box of old-fashioned or steel-cut oats in your pantry can help you on those mornings when you need a boost of fiber, especially since an increase in fiber intake has been associated with greater weight loss.

“Oatmeal is a healthy and filling breakfast option and takes just a few minutes to make. [Oats] contain fiber, which will keep you full,” says Young. “You can throw in assorted fruit, add milk or water, and top with nuts or seeds.”

“Walnuts are an incredibly satiating food, thanks to their combo of protein, fiber, and healthy fats. Including satiating foods in your diet can potentially help people eat less and ultimately lose weight,” says Lauren Manaker, MS, RDN, and author of The First-Time Mom’s Pregnancy Cookbook and Fueling Male Fertility.

In fact, walnuts are known to have incredibly high concentrations of omega-3 fatty acids—which are not only linked to weight loss but also can help improve heart health when used as a substitute for unhealthy fats.

RELATED: The 5 Best Nuts for Anti-Aging, Say Dietitians

Frozen vegetables are a great food item to stock up on because you don’t have to worry about finishing them before they go bad.

“While I love fresh veggies, if you are traveling, busy, or don’t have lots of time to shop, you can always take out the bag of frozen vegetables and add them to your lunch, dinner, or snack,” says Young.

You can pick out your favorite individual veggie or add a little variety to your plate by buying a bag of assorted veggies. Either way, all veggies are great for weight loss because, according to Young, they’re “low in calories and high in fiber and antioxidants.”6254a4d1642c605c54bf1cab17d50f1e

If you’re a seafood lover, you might benefit from keeping your supply of salmon well stocked. Whether frozen or fresh, the health benefits associated with salmon might prove advantageous to your diet as you work toward your weight-loss goals.

“Salmon is packed with omega-3 fatty acids, which is linked to promoting satiety and weight loss. This fish also contains protein, which offers a satiety factor, as well,” says Manaker. “Including salmon or other fatty fish in your diet two times a week may help people lose weight when it is a part of an overall balanced and healthy diet.”

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Menopause is sometimes called “the change of life” – and for good reason. Beyond mood swings and hot flashes, menopause belly fat is a common issue, even for those who exercise often and generally eat a healthy diet.

Typically, you’re considered to be in menopause 12 months after your final menstrual cycle, the culmination of perimenopause.

“During perimenopause, women tend to gain weight in the belly area, which may be different than before perimenopause when they would gain it in their hips and thighs,” explains registered dietitian Elizabeth Ward, M.S., R.D.N., co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness.

A natural dip in estrogen – combined with other midlife changes like loss of bone and muscle tissue and a slight metabolic slowdown – can lead to weight gain and changes in body composition, Ward says.

As someone who’s been there, lived through it, and written a book about it, she knows that “bodily changes can be mystifying, frustrating, and downright disappointing.”

While turning back the clock can’t happen, there are plenty of habits within your control that may impact menopause belly fat.

Here’s what to know about your midlife middle – and how to lose menopause belly fat.

How to Lose Menopause Belly Fat

1. Maximize sleep

Adults need seven or more hours of sleep a night, but getting that much may be easier said than done, says Ward.

“Sleep patterns evolve during the menopause transition when women often have a harder time falling asleep, staying asleep, and sleeping deeply enough, in part because of hot flashes,” she explains.

“One study found that perimenopausal women were most likely to sleep fewer than seven hours a night compared to postmenopausal women,” Ward adds.

That said, she adds, you should absolutely try to prioritize sleep.

“Regular, restful sleep is linked to easier weight control as well as other markers of good health,” says Ward.

Even a night or two of poor sleep increases levels of the hunger hormone, ghrelin, and lowers leptin, a hormone in charge of satiety, according to research.

2. Decrease insulin resistance

Insulin resistance happens when your muscle, fat, and liver cells can’t easily make use of the glucose in your blood.

This forces your pancreas to make more and more insulin to help.

“Insulin resistance increases with age,” says Ward.

That’s why the American Diabetes Association recommends that “all adults without risk factors should be screened with a test for prediabetes and type 2 diabetes starting at age 35.”

“Decreasing estrogen levels may play a role in insulin resistance, but the research is not definitive yet,” she adds. “Gaining weight and a lack of exercise also promotes insulin resistance.”

3. Lower your caloric intake

If you’re dealing with menopause belly fat, start by looking at your eating habits.

As we age, we tend to move less – but our appetite and habits tend not to balance out that slowdown.

If you’re seeing the number on the scale creep up or your clothes fit differently, consider these nutritional tweaks to cope with a slowing metabolism.

4. Eat more plants and protein (and less sugar)

Menopause is a good time to reassess your overall eating plan, says Ward.

“I had to do this myself when I gained 10 pounds during perimenopause (and most of it in my belly),” she says.

“A balanced diet will help counteract the changes that occur during midlife and because of menopause, and help women feel more energetic and positive about this stage of life,” she adds.

She recommends:

• A diet based on fiber-rich, plant-based foods
• At least 0.55 grams of protein per pound of body weight daily
• At least five servings of fruits and vegetables daily
• Three servings of whole grains a day
• No more than one alcoholic drink per day but preferably less

5. Reduce stress

Keeping stress in check may also help you lose menopause belly fat.

When your daily stress is too high, so does your body’s release of the stress hormone cortisol, which can result in more belly fat and greater water retention.

And stress worsens your sleep problems, creating a vicious cycle, says Ward.

“Research from the Study of Women’s Health Across the Nation (SWAN) Sleep Study found that chronic stress interferes with adequate sleep,” she says.

Ongoing fatigue and chronic stress can lead to behaviors that further contribute to weight control issues, including excess alcohol intake and ‘stress-eating’ fatty and sugary foods, like ice cream, cookies, and chips, on a regular basis.

6. Exercise regularly

Staying active can help offset insulin resistance.

“Exercise uses up glucose in the bloodstream, which reduces the need for insulin,” explains Ward.

“Being overweight increases the need for insulin. Studies show that losing 5 to 7 percent of your body weight significantly lowers the risk for insulin resistance, which over time can turn into type 2 diabetes.”

The Best Exercises for Menopause Belly

Any exercise is better than no exercise, but certain types are better for the post-menopausal phase of life, says doctor of physical therapy and acupuncturist Bianca Beldini, DPT, MSOM.

“Visceral (abdominal fat) is most targeted by change in diet (upping the protein and decreasing the simple carbs) and by lifting heavier weights,” says Beldini.

“Strength training at this stage in life is most important because it can mitigate the effects of plummeting estrogen.”

Cardio Workouts

“Cardio is best done as HIIT or high-intensity workouts versus long sustained endurance,” says Baldini.

“Long bouts of cardio can actually cause cortisol levels to rise (leading us back to insulin resistance and sleep disturbances).”

She likes indoor cycling with short, fast-speed intervals of 30 seconds on and 1 minute off.

Plyometrics and bounding are also helpful.

“Jumping exercises are also very important at this stage in life to also challenge ligaments and tendons,” she adds. Just make sure you progress gradually with plyometrics to maximize your results while minimizing your risk of injury.

Core and Abdominal Exercises

Core exercises won’t directly shed menopause belly fat – that’ll require burning more calories and reducing overall body fat.

But abs exercises can build strength and help your core and belly area appear more toned.

Baldini likes planks, and they’re accessible for all fitness levels.

Strength Training

About half of the bone loss that women experience will happen during the decade after menopause, which can also accelerate or cause sarcopenia (loss of muscle mass).

Strength training can help offset both.

Aim for higher weights and lower reps in moves such as the squat, deadlift, and kettlebell swing to maintain bone density, Baldini suggests.

Menopause belly fat is an annoying reminder that nothing in life stays the same.

But, when Baldini’s clients feel down about the changes they feel and see, she gives the same advice she gives herself.

“This is a transitional stage in life. Make healthy food choices. Take quiet time. Meditate. Breathe. Get on a sleep schedule. Lift heavy weights. Transitional stages don’t last forever.”

Ward also focuses on what she and her clients can control.

“Our focus during perimenopause and beyond is to take care of our bones, brain, heart, and mental health.”

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A healthy weight increases one’s ability to meet the demands of regular life.  The most critical reason for losing weight is obesity or being overweight. Exercising is one of the essential strategies if one wants to shed extra weight. Around 650 million people worldwide suffer from obesity, making it a common health problem. Obesity is associated with several health conditions with adverse effects on the human body. 

There are numerous other reasons as well, why people want to lose weight, such as looking better, feeling healthier, and so on. Consuming healthy foods and exercising regularly will help one achieve their goals. Consistency and discipline are the essential keys to effective weight loss. 

Best Exercises for Weight Loss

The leading cause of obesity is insufficient physical activity. The sedentary nature of most occupations results in excess weight gain. Physical exercise and activity help burn extra calories to keep our weight under control. There are several kinds of physical activities which help in weight loss. Listed below are the best types of exercises for weight loss. 

Aerobic Exercise

Aerobics is a form of physical exercise that elevates the heart rate and improves cardiovascular and cardiorespiratory conditioning. It increases pain tolerance and bone density, improves blood circulation efficiency and reduces blood pressure. It also increases optimum oxygen consumption and as a result, it effectively reduces body fat leading to weight loss. Aerobic exercise includes indoor and outdoor physical activities such as walking, jogging, running, cycling, dancing, swimming, rope jumping, stair climbing, rowing, and interval training. 

While low-intensity aerobic exercise burns more calories due to increased duration of training, high-intensity aerobic exercise increases resting metabolic rate which in turn helps burn more calories throughout the day. 

Studies suggest that high-intensity interval training is more effective in altering the body composition and increases the release  of catecholamine and growth hormones. It enhances excess post-exercise oxygen consumption and increases lipoprotein lipase activity as well.  Therefore, it results in fat loss that helps to significantly reduce the body weight. 

Strength/Resistance Training Workouts

Strength/Resistance  training helps increase strength, range of motion, flexibility, and mobility of muscles, tendons, and ligaments.  It increases bone density, cardiac function, fitness, and metabolic rate. Increased flexibility and mobility of joints reduce the risk of injury. It involves pushing and pulling objects against the resistance to build strength and muscle endurance. Some of the best exercises for building muscle and for weight/fat loss  are squats, deadlifts, pull-ups, push-ups, and Olympic lifts, 

Research shows that strength training helps weight loss by increasing the resting metabolic rate, total energy expenditure, and maximal oxygen consumption. Therefore, this training is ideal for long-term weight loss success

Yoga

Yoga is a holistic approach for long-term results. It stimulates mind-body awareness and mindful concentration. Moreover, regular yoga practices effectively decrease the body mass index in obese people. Yoga is a low-impact exercise for weight loss. It reduces stress and lowers cortisol levels, which are responsible for weight gain.  

Research shows that yoga with dietary interventions significantly reduced the body weight and body mass index in obese and overweight children and adults. In addition, it improves weight management and behaviours such as self-control, reduced emotional eating, and reduced food intake. These prevention strategies reduce excess calorie consumption by curbing  food cravings leading to weight loss. In addition, yoga also strengthens  and corrects posture. 

Some examples of yoga asanas to lose weight are sun salutation, plank pose, warrior pose, triangle pose, downward dog pose, bridge pose, bow pose, chair pose, and cobra pose.

Zumba

Zumba is a fun way of exercise  to lose body weight. It is a Latin-inspired  dance  fitness workout consisting of low to high intensity moves.  As a  full-body aerobic workout, it  helps burn calories and reduce body fat. In addition, Zumba training also enhances maximal oxygen consumption and improves flexibility and cardiorespiratory fitness 

Studies show that performing Zumba three times a week helps to reduce about 3 kg weight in a month. In addition, it significantly decreases the total body fat percentage in females. 

Dietary Recommendations for Weight Loss

The fundamental principle behind weight loss is to spend more energy (calories) than you consume. Therefore, dietary management for people who want to lose weight includes several components such as high protein and fibre, low-moderate carbohydrates, and a low-fat diet. Some of the dietary recommendations for weight loss are:

• Individuals should improve their dietary patterns that include optimum nutrient distribution. Small dietary changes can improve blood glucose levels, blood pressure, and insulin sensitivity and reduce blood cholesterol and triglyceride levels. A diet with low glycemic index fruits, vegetables, whole grains, protein foods, nuts, coconut, and olive oil can help maintain weight.

• Individuals should reduce 400-500 calories per day from their food intake. The recommended dietary intake in a calorie deficit diet is usually 1200-1500 kcal/ day for females and 1500-1800 kcal/day for men. But these numbers can vary depending on several factors.  Studies show that a calorie-controlled diet helps to shed and maintain weight loss. The body uses stored fat as an alternate energy to perform bodily functions. Burning fat for energy ultimately leads to weight loss. 

• Eating fibre-rich foods makes one feel fuller for longer and improves the metabolism. Foods with high fibre usually have low calories. Fibre is present in fresh fruits, vegetables, whole grains, pulses, legumes, and meat. Studies show that eating a high-fibre diet reduces the frequency of food consumption and promotes weight loss. 

• Avoid drinking sugary and carbonated beverages such as soda, fruit juices, and alcoholic beverages. These drinks and beverages contain excessive sugar and are considered empty calories, resulting in weight gain and other metabolic diseases. 

• Restrict the intake of highly processed foods such as fast foods, desserts, breakfast cereals, and fried foods. 

• Eating a protein-rich diet can reduce hunger and enhance the feeling of fullness. In addition, it reduces excess calorie intake and effectively helps lose weight. 

• Drinking a glass of water 30 minutes before meals decreases food intake, promotes portion control, and helps reduce weight. Research shows that water consumption before meals reduces energy intake among middle-aged and older adults. 

Long-Term Success

Long-term success in weight management depends on the individual engaging in a specific follow-up program. Maintaining a regular exercise routine for at least 30-60 minutes daily is essential. In addition, portion control is a critical factor in losing weight. Eating healthy foods like fruits, vegetables, pulses, and whole grains and decreasing the consumption of energy-dense foods such as fried foods, beverages, and sugary drinks helps in weight management.

It is necessary to get guidance from nutrition counsellors for weight management. 

To lose weight, we must be consistent in our efforts. In addition, we must enjoy the exercises we choose to sustain them in the long run.

Conclusion

A sedentary lifestyle often results in insufficient physical activity. Inactive living choices increase the risk of gaining weight, a significant risk factor for chronic metabolic diseases. There are several factors to overcome an inactive lifestyle and reduce obesity. Proper dietary and exercise regimen helps in effective weight loss. 

Adopting healthy lifestyle choices, including physical activities, modified diets, optimum nutrition, and stress-busting therapies, are effective ways to lose weight. The main component of a weight-management program is preventing unwanted weight gain. The most effective way to lose weight includes consistency and discipline, which is the key to successful weight loss.

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When you’re tired of cooking at home a night out sounds ideal. Whether you’re trying something new or going to sit down at one of your favorite restaurants, dining out can be needed once in a while. However, when you’re trying to lose weight, a night out sounds more like a glutinous activity than a treat.

If you’re watching your weight, that shouldn’t stop you from being able to go out and enjoy a meal at a restaurant with friends and family. It just means you have to be more careful about what you eat and how much you eat. We spoke with Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board, to give us the scoop on how we can dine out and still lose weight. Read on to see how to go about it. Then, for more on dining out, check out The #1 Worst Thing to Order at The Cheesecake Factory, Says Dietitian.

It is possible to go to a restaurant and order a bowl of pasta when you’re trying to lose weight. However, although delicious, try not to eat it all in one sitting. Instead, try to separate it with some other filling yet healthier options.

“Restaurant portions are huge, so it pays to split an entree and order an extra salad and a side of vegetables to share,” says Young.

Plus, you get to have leftovers to eat the next day. That’s an extra perk!

RELATED: What the Perfect Food Portion Sizes Actually Look Like

When you go out to eat with friends and/or family, it may sometimes feel like a big reunion or celebration. Typically speaking, this will call for some alcoholic drinks, with a cheers to your time together.6254a4d1642c605c54bf1cab17d50f1e

“If you’re trying to lose weight, it really helps to watch the alcohol intake,” says Young. “And, if you are drinking, drink with a meal.”

If you’re not drinking alcohol, you still want to make sure your drink option is on the healthier side.

“Limit drinks with sodas and sugary syrups,” suggests Young.

Did you ever purposefully eat less throughout the day knowing you were going to eat out and have a big meal? Well, it’s time to put that habit to rest.

“We are often famished when we arrive at the restaurant,” shares Young. “Eating a healthy snack an hour or two before heading out helps.”

Skipping meals has also been linked to weight gain, according to research posted in the Nutrients journal. Therefore, it’s important to eat every meal and to not starve yourself.

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

One of the first things the waiters and waitresses put down on your table is a bread basket. And although it’s tempting, there are better options when you dine out to lose weight.

“Instead of eating the entire bread basket, which we often do when we sit down in the restaurant and wait for our main dish to arrive, order a healthy appetizer,” says Young.

Young suggests enjoying a salad with mixed vegetables or a vegetable-based soup. Vegetables can help keep you fuller longer, which is great when trying not to overeat and trying to lose weight.

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It’s predicted that 2022 will see the most number of weddings since 1984 with some 2.5 million couples tying the knot. That’s a lot of people potentially trying to shed weight before their big day.

The good news is that even with a limited timeline until you walk down the aisle, it’s still possible to lose weight fast and safely. “Typically weight loss is losing one-to-two pounds a week. Working on weight loss efforts for a month and a half you could lose up to 12 pounds,” says Jeanette Kimszal, RDN, NLC, Root Nutrition & Education. “Weight loss does not have to be hard when you focus on your goals.”

Nicole Swingle, RD, echoes this sentiment, saying, “While you may be stressed out about your wedding coming up and losing weight in time, it is possible to lose weight even when you’re a month out from your big day.”

For more, check out these five simple tips to drop 10 pounds or more before you say “I do.”

Time to eat the rainbow, friends. One strategy “to lose weight when you have a time crunch is to increase your vegetable consumption to help you have more dietary fiber, which will help keep you fuller for longer and positively impact your gut health,” says Swingle. “When you feel fuller, you are less likely to eat.”

Kimszal agrees. “Adding at least one serving of vegetables to each meal will help to increase your fiber and nutrient intake,” she says, highlighting that this can help with weight loss.

Swingle shares that one simple way to lose weight before your wedding day is to stop eating out at restaurants those last 30 days leading up to your nuptials. “This is extremely effective for weight loss, as eating out adds a tremendous amount of calories and sodium without you realizing it,” she says. “By reducing how often you eat out, you are reducing the amount of salt retention and calories to help remain in a calorie deficit and help the scale tip back down.”6254a4d1642c605c54bf1cab17d50f1e

“One way to lose weight is by looking at your diet and seeing how much protein you are taking in,” says Kimszal, noting that you should aim to have lean protein at each meal.

As we’ve previously reported, to stay fit or lose weight, men who work out for 45 minutes three to five days a week need about 0.45 gram per pound, and women with the same activity level need 0.35 gram per pound. Read more on how much protein you need in your weight loss diet plan here.

Not only is it incredibly bad for your health, but it wreaks havoc on your waistline, too. “Cutting out soda and other sweetened beverages can help you lose weight,” says Kimszal.

Along with regular soda, ditch diet soda, too. “Many people turn to diet sodas for weight loss, but they can have the opposite effect,” says board-certified obesity expert Sylvia Gonsahn-Bollie, MD, the lead physician at Embrace You Weight & Wellness in a 2021 story for Eat This, Not That!

“Lastly, assessing your hunger on a scale of 1-10 before you eat can help you to lose weight because it forces you to stop and ponder if your body is truly hungry or if you are bored and want food,” advises Swingle. “This facilitates weight loss by reducing the amount and how often you eat.” While you nosh, chew slowly, observe your inner experience, and follow more of these smart habits to promote mind-body connection.

Remember, perspective is key. “Don’t let weight loss be your end goal. Focus on how you feel. Do you feel you are more energetic when you get up? That is what is most important,” says Kimszal. And on your wedding day, feeling energized and excited is far more important than if you squeeze into a smaller suit size or were able to get another inch tailored off the waist of your wedding dress.

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Metabolism is often talked about in conversations about health, especially those centered on weight loss. But what exactly is it, and how do we keep it at a healthy speed?

On the basic level, your metabolism is how your body uses what you eat and drink in order to turn it into energy. If you have a faster metabolism, your body is burning energy more rapidly, which is something that can aid in healthy weight loss and weight management.

While losing weight and boosting metabolism involves more than just a specific type of food or drink, there are items you can consume that can contribute to you meeting your goals based on the nutrients and antioxidants they carry.

To learn more about metabolism-boosting drinks, we talked with a couple of dietitians to get their choices for the best metabolism-boosting teas.

Making tea with ginger is known as being one of the healthiest teas you can drink.

“Ginger is unique to weight loss in that it contains compounds known as gingerols and shogaols. These compounds create an antioxidant effect in the body that reduces free radical damage in the body. This damage leads to an increase in oxidative stress that can both cause and exacerbate obesity, and can also lead to decreased metabolism, energy, and more,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Black tea is a classic drink enjoyed by many different cultures. Not only does it contain helpful levels of caffeine, but it also comes packed with helpful nutrients for metabolism-boosting.

“It’s usually packed with flavones, which have shown to speed up metabolism and support weight loss by supporting excess calorie or fat burning in the body. The caffeine in black tea can also improve metabolism, especially when taken in the morning, and can also help regulate total BMI,” says Nataly Komova, RD, a registered dietitian and fitness expert at Just CBD

Matcha is a popular type of green tea known for having tons of health benefits.

“Matcha is a popular high-quality herbal Japanese tea containing caffeine, antioxidant, and anti-inflammatory properties. Taking a cup of matcha tea before a workout has been shown to boost metabolism and fat oxidation, which can aid in weight loss. Fat oxidation is the pace at which the body uses or burns body fat, and a higher rate implies increased weight loss,” says Komova.

RELATED: What Happens to Your Body When You Drink Matcha

Green tea is a classic metabolism-boosting tea and one of the most common choices among tea drinkers.

“Green tea is rich in antioxidants and has been positively associated with fat loss and weight loss. It is loaded with catechins, a type of antioxidants that have been shown to help increase fat burning, especially during exercise. A study found that women who had green tea extract for 12 weeks had greater weight loss and smaller waistlines. A review of 14 studies in 2014 showed that obese participants lost an average of 0.44-7.7 pounds more compared to those who did not have green tea in a 12-week period,” says Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table – Quick & Tasty Vegetarian Recipes.

If you’re not a fan of black or green tea, oolong is always a great alternative that still comes with helpful antioxidants for aiding in weight loss.6254a4d1642c605c54bf1cab17d50f1e

“Oolong tea has been associated with promoting weight loss by enhancing how our body metabolizes fat. A study in 2009 found that over 64-66% obese and overweight participants in a six-week study while drinking 8 grams of oolong tea per day lost more than two pounds,” says Sheth.

Rooibos is a helpful choice for boosting your metabolism if you don’t want the caffeine that comes with the other types mentioned above.

“Rooibos, which is from South Africa, is an herbal tea that contains aspalathin. This compound may potentially help increase both sugar and fat metabolism. However, more research needs to be done,” says Sheth.

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The world wants an easy solution when it comes to weight loss. In order to achieve the same, one must understand how to lose weight. The most common answer would be to simply lose more calories than you consume.

This would create a calorie deficit, allowing no excess calories to be stored as fat, thereby resulting in weight loss. However, you need to plan out your routine carefully in order to reduce weight. Focus on improving your lifestyle, and the results will start to show.

14 Simple Tips to Lose Weight

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

#1 Pick home cooked meals over eating out

The benefits of eating home cooked meals cannot be stressed enough. Research shows that people who eat home-cooked meals for five or more days a week tend to have longer, healthier lives than those who do not.

While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars, and oil.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain their food portions. Keeping a food diary can play a key role in ensuring this.

It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.

#3 Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have power breakfast tend to lose weight faster.

When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Having healthy food around at all times can also play a major role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own tree house. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal.

Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

#6 Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy.

Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This reduces your calorie intake, and in turn, helps you lose weight.

#7 Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climbing the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

#9 Say ‘No’ to late night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain.

#10 Drink more water

People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

#12 Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster, and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

#13 Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

#14 Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this, since some of the so-called healthy foods also contain a good amount of sugar.

Weight Loss at Home

Although it was popularly believed that it is difficult to lose weight at home, this need not be true. The right kind of diet plan and workout routine is key here. It is said that weight loss is 80% diet and 20% exercise. The right focus on a proper meal plan can also help you lose weight at home without exercise.

1200 Calorie Diet Plan

A proper diet is key to one’s weight loss journey with or without exercise. However, following the right diet chart becomes all the more important in case one chooses to lose weight without a workout routine.

To give you a better idea of how you need to go about planning your diet, we have put together a 1200 calorie diet plan. That said, dietary needs vary from person to person. Consult a nutritionist in order to understand what kind of plan works best for you, based on your needs and health conditions.  

• Start your day early with two lukewarm glasses of lemon water at 6:00 AM. Have a tablespoon of ground flax seeds to go with the lemon water.
• Wait a couple of hours before eating breakfast. Eat a katori of vegetable poha to along with a katori of skimmed curd.
• Have a late morning snack in the form of 2 cups of diced watermelon. Fresh fruits are an essential part of any healthy diet, and can aid weight loss.
• Consume a bowl of mixed vegetable salad a few minutes before you settle for lunch.
• Have a katori of skim curd and a katori of paneer onion tomato bhurji at 2:00 PM. You can have a whole wheat roti or chapati to go with this.
• Drink a cup of tea without any sugar at around 3:30 in the evening.
• In the evening, snack on a katori of sprouted mung and chana chaat.
• Like the salad right before lunch, consume a bowl of boiled mixed vegetable salad a few minutes before dinner as well.
• For the last major meal of the day, have a whole wheat roti or chapati accompanied by two katoris of palak moong dal.
• End your day with one teacup of skimmed milk.

The key to a good weight loss diet is to ensure that your meals are balanced. While it is important to make sure you’re burning more calories than you consume, you also need to include all the nutrients you need to live a healthy life.

While this 1200 calories a day diet plan will serve you well, you can also find a diet plan that you can follow in a week here.

Easy Home Exercises for Weight Loss

A common problem among a large chunk of the working classes seems to be the inability to workout on a daily basis. The lack of time to visit a gym is the main culprit for the same.

However, one can always pick out a workout routine that does not require any gym equipment. This full-body workout is one that can be completed entirely at home without the need of any gym based equipment.

Weight Loss While Traveling

It is common for individuals to let their hair down while on vacation. In the process, they also tend to leave their healthy lifestyles behind.

While it may seem alright to take a few days off from your usual healthy routine, it could have a negative impact on your weight loss journey. Let Sr. Nutritionist, Dr. Priyanka Marakini, give you a few tips that you can follow to maintain your routine while on vacation.

Make Healthy Foods Interesting

A common problem among people that find it difficult to lose weight is the inability to follow a healthy diet. It is often looked at as monotonous or boring, especially compared to some of the unhealthy foods.

One easy way to fix this problem is by making small changes to the healthy foods you consumed, in order to make them more ‘fun’. HealthifyMe Sr. Nutritionist, Alpa Momaya, has 5 tips to make your healthy meals interesting.

A weight loss journey may not be as straightforward as it seems in theory. Lifestyle changes contribute greatly to achieving the results one desires. That said, it is ideal to aim to lose weight naturally without using supplements.

Following the 14 simple tips that we have put together would make a major difference in getting you started. Put your best foot forward, and begin your fitness journey today.

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A slimmer waist, flat stomach, healthier body, and reduced risk of chronic disease start today with these healthy tips to lose belly fat that are supported by science.

Let’s face it: that marshmallowy middle didn’t get there overnight. Stressful days at the office, indulging in one-too-many cheat meals, or finding excuses to skip a day, week, or even a month’s worth of workouts are all making it easy to pack on the pounds—and making it difficult to get them off.

Watching that extra junk add up around your belly can put you at an increased risk for heart disease, diabetes, and early death. Luckily, losing weight and shedding belly fat doesn’t have to take forever.

Read on for 22 effective, diet-free tips for losing belly fat fast and naturally.

Don’t let extra hours lounging in bed stand between you and a flatter stomach. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.

Instead of satisfying your sweet tooth with refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with these healthy fats.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

RELATED: 4 Drinking Habits Secretly Increasing Blood Sugar, Says Dietitian.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich foods can help you to reduce belly fat quickly.

Here are high-fiber foods you should eat to lose stomach fat fast:

• Beans, peas, and lentils
• Nuts and Seeds
• Berries
• Squash
• Broccoli
• Whole Grains

In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the best high-fiber foods to your menu!

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes to your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of belly fat in a matter of weeks. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.

Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, a study published in Diabetes Care revealed that study participants who consumed a diet rich in monounsaturated fats, like those found in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while also improving their insulin sensitivity.

Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible.

These are the most effective exercises that can help you lose stomach fat fast and get rid of unwanted calories:

• Horizontal cable woodshop
  • Sets: 2
  • Reps: 10 on each side
  • Rest: 60-90 sec
• Deadlift
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Bent over row
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Hang clean
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Push press
  • Sets: 3-5
  • Reps: 6
  • Rest: 0 sec
• Squats
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Overhead press
  • Sets: 4
  • Reps: 5
  • Rest: 0 sec
• Single-leg Romanian deadlift
  • Sets: 4
  • Reps: 5 on each side
  • Rest: 0 sec
• Chin-up
  • Sets: 4
  • Reps: 5
  • Rest: 90 sec

The results of a PLOS One study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.

A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.

Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted by a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, but brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.

If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, but a study published in Obesity also reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.6254a4d1642c605c54bf1cab17d50f1e

To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:

• Oatmeal
• Quinoa
• Whole-wheat pasta
• Brown rice
• Barley
• Farro

In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry revealed that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.

Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17% of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.

That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

Want to lose that belly fat fast? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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