There is so much information out there on how to lose weight. The only problem is that sometimes this information is harmful, especially when it’s talk of the new fad diet or restrictive eating plan.

At the end of the day, weight loss is different for everyone, and the plan should depend on what is healthy for each individual person. However, there are some common eating habits that most people can find helpful as a healthy place to start.

Read on to learn some of the most helpful weight loss tips our dietitians swear by. Then for more healthy weight loss tips check out 4 High-Protein Foods for Weight Loss After 40.

“Protein is responsible for building lean muscle and reducing fat, while also curbing hunger,” says Courtney D’Angelo, MS, RD, author at Go Wellness. “This means if you eat enough protein every day, you’ll naturally get rid of unwanted fat in areas that aren’t serving you well and it will keep you full for longer periods of time.”

If you need an extra boost of protein, try one of these High-Protein Recipes For a Faster Metabolism. Or if you need to supplement some protein to get enough, you can try one of these 10 Best Protein Powders for Weight Loss.

“Eating enough protein per day is something I really believe in when it comes to losing weight. It’s not a quick fix, but it’s a permanent solution, which is super powerful,” says D’Angelo.

Many of us don’t get nearly enough vegetables in our daily diets, but this food group is important for your overall health, especially when it comes to healthy weight loss.

“Eating plenty of veggies at every meal can help because this way you’re not walking around hungry, and you’ll also be getting a lot of plant (phyto)nutrients, fiber, vitamins, and minerals for very few Calories,” says Dana Ellis Hunnes PhD, MPH, RD and author of Recipe for Survival.

One recent systematic review published in Nutrients concluded that increasing your consumption of vegetables is associated with more weight loss in overweight and non-overweight individuals.

“Fiber helps with gut health and digestion overall, and can help your GI tract regulate many important hormones that play a part in sending signals to the brain,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

According to a study published in the Journal of Nutrition, increased fiber intake was associated with weight loss in participants who were considered overweight.

“Specifically, viscous fibers have been shown to increase feelings of fullness and promote weight loss in many clinical studies. Viscous fibers form a gel-like substance in the gut, which can reduce feelings of hunger. Rich sources of viscous fiber include things like asparagus, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, barley, and oat bran,” says Clair.

Losing weight doesn’t mean you have to give up your favorite desserts, especially because super-restrictive dieting can have some negative consequences. However, it is helpful to monitor how much added sugar we are consuming and take a look at opportunities for healthier alternatives every now and then.

“Eating something like frozen berries, for example, for dessert instead of sugary sorbet or ice creams can save a lot of calories from sugar while also giving you a lot of fiber, phytonutrients, vitamins, and minerals,” says Hunnes.

RELATED: What Science Says About the Best Foods for Losing Belly Fat

One of the easiest and most important habits to incorporate into your routine is making sure you’re drinking enough water on a daily basis.6254a4d1642c605c54bf1cab17d50f1e

“Enough fluid in the body is essential for reaching and maintaining a healthy weight. Not only is water calorie-free, but it can help your body regulate hunger and fullness cues,” says Clair. “Oftentimes when the body is thirsty, it manifests as hunger, so staying hydrated can help you to say no to unhealthy snacking habits.”

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Finally, 2022 is upon us. If you’re looking to shed some pounds or get healthier this next year, you’re certainly not alone.

For those embarking on a weight loss journey this year, you may need some helpful inspiration to get you started. That’s why we’ve collected 13 different pieces of advice from people who have successfully been down the tough road of weight loss.

Continue reading for some helpful weight loss tips, and for more healthy weight loss help, make sure to check out 15 Weight Loss Tips That Are Evidence-Based.

“If you’re hesitant, that means you’re ready for a change. It’s okay to be nervous. Take that leap. The day you start is the day your life will change forever. When you look back 11 months from this day, you will be so proud that you started and did not give up.”

–Amma Okrakru, who lost 72 pounds using WW (formerly Weight Watchers)

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“WW is a tool to help you live a balanced healthy lifestyle. It’s not all or nothing. You can and should eat what you like! If this is going to be the way you live the rest of your life, you’ve got to find a happy medium where you are eating foods you enjoy and moving in ways that feel good to you! Have patience – this is not a race and there isn’t an endgame – this is about changing your mindset forever.”

–Jenni Crutcher, who lost 27 pounds with WW

“Take it one day at a time. I know that sounds really simple, but on my first day, I felt so overwhelmed about how long it would take to hit my goal or to ‘get healthy’ but I then realized I didn’t have to worry about the future, I just had to worry about today. And just focusing on my meals and exercise for that day made it easier to do it that day, and the next day, and the day after, and the journey became less daunting.”

–Meghan Fernandes, who lost 58.4 pounds with WW

“One key weight loss tip that helps me stay on track is refraining from eating meat, which also greatly improved my gout. I am now more active, going for walks, and doing yoga for exercise.”

–Paul Kirchubel, who lost over 200 pounds with Lose It!

“My main tip is to stick with something that is realistic for you. Cutting out something entirely is not always realistic and you could end up binge eating afterwards.”

–Zoey Rowe, who lost 130 pounds with Lose It!

“Becoming more active was key for me, and now I feel physically much better and more confident. Since I began weight training, I hits my protein goals every day to help build muscle along with fat loss.”

–Nestor Rene Williams, who lost 92 pounds with Lose It!

RELATED: 20 Ways to Get 20 Grams of Protein at Every Meal

“I’ve been using a program from a company called MetPro. They help you hack your metabolism. There are no pills or shakes or anything. I’ve never eaten healthier. I’m a very picky eater. I always joke that I have the palette of a 10-year old boy at a theme park. I eat five times a day (three meals and two smaller snacks). I’ve learned to eat in a way that’s sustainable. I think that’s the biggest change.”

-Tom O’Keefe, who lost 50 pounds this year with MetPro.

“I first lost weight by using a weight loss meal delivery service to get some weight off quickly and then started heavy lifting 4 days per week to build muscle.  I worked with a trainer over Skype and set up a gym in my garage so I could work out without having to drop my kids off at a child watch.  So, my number 1 tip is just start and stop putting it off!

–Maggie Sutherland, who lost 35 pounds

“My #1 tip for lasting, sustainable weight loss has always been taking the focus away from weight loss and more on muscle growth. Before I lost 60 pounds, I was stuck on the yo-yo cycle of “eating less, exercising more” in the hopes I would see the number on the scale drop. But, I had no idea what this does to sabotage your metabolic rate. It was only once I started focusing on building muscle (and everything that came along with it—like eating enough calories and protein, consistently strength training, and getting adequate sleep) that I started watching the fat and weight melt off with ease.”

–Larissa Nicole, a certified personal trainer and nutrition coach who lost over 60 pounds

“In hindsight, I think the number one tip is to do it slowly. Developing good habits that can last a lifetime rather than rush and starve yourself and gain it right back. Two pounds per month rather than two pounds per week.”

–Leslie Saul, who lost 22 pounds

“I lost weight by learning thought management techniques to overcome emotional eating. I did this with the help of a life coach who inspired me to go on to become a life coach myself.”

–Natalie Fayman, CPC, who lost 85 pounds 

“8 years ago, I read up on low carb diets and about 4 years ago discovered intermittent fasting. I also started interval training and running regularly. At this point, I was 30 pounds overweight. Through the low carb/intermittent fasting combination, I lost all the weight and have kept it off.”

–Jonathan Bennet, certified wellness coach who lost over 30 pounds

“My number one tip is to cut sugar out of your diet. Sugar was the culprit behind my food cravings. Once I cut it out, the cravings were gone.”

-Gregory Cole, who has lost 100 pounds

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