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25 Tips for Weight Loss That Actually Work
From savoring your food to prioritizing protein, check out this practical advice for losing weight, courtesy of registered dietitian-nutritionists.
By Lambeth Hochwald and Leslie
Over the years, you’ve probably heard your fair share of wacky weight loss advice, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies.” Often those tips are promoted by people without any health expertise, so if something sounds too good to be true, it probably is. But just as there’s a ton of misguided weight loss advice out there to be avoided, there are also a lot of legitimate, research-backed, and expert-approved suggestions for people who are in the right mental health space and have weight loss as a personal goal.
One such tip is to improve your diet quality. Researchers looked at data from more people and found that those who ate the least processed foods had a lower risk of obesity, while those who ate the most had an elevated risk, according to a study published in February 2023 in Nutrición Hospitalaria. The merits of plant-based diets have been particularly well researched. In one study of more than 200 dieters, those who adopted a low-fat plant-based diet for 16 weeks lost significantly more weight compared with a control group, according to results published in October 2022 in Obesity Science & Practice.
There are also multiple studies suggesting having strong social support in your weight loss effort can help, whether that comes from family and friends, a coach, or even an app or online community. Participating in an online support group can help increase motivation, according to research published in July 2022 in Digital Health. And a 10-year review of literature on the role of social support in online obesity health communities concluded that such support is associated with better adherence to weight loss behaviors, according to a study published in June 2022 in Review of Communication Research.
Your mindset matters, too, when it comes to weight loss. Research published in February 2022 in the journal Obesity found that those who lost weight and maintained it embraced their setbacks, seeing them as temporary pauses in their plan, rather than as failures.
Here are some more expert-approved and science-backed tips that can help you achieve and maintain a healthy weight.
Eat SlowEly
“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we're full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.” — Janet Zinn, a licensed clinical social worker and psychotherapist in private practice in New York City.
Enjoy the Food You EaT
“So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Try new fruits and vegetables. Find out how to prepare new dishes that provide variety and flavor. Add herbs and spices to elevate flavor. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason that your relationship with food can’t be pleasurable.” — Zinn.
Keep a Daily Gratitude Journal
“Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we're stressed, we may use food to help cope with the stress. I work with clients on keeping a daily journal of things they're grateful for in their lives, or to express feelings of gratitude. This practice helps change one's relationship with food and promotes a mindful approach to eating.” — Zinn.
Batch Cook and Prep
“Plan your meals in advance. Have a plan for when you're going to prepare your meals. Cook and portion your meals ahead of time, so you always have a healthy option ready to go when you're on the go or at work. This can help prevent you from making impulsive food choices.” — Sarah Rueven, RD, a registered dietitian and founder of Rooted Wellness in New York City.
Don’t Forget the Weights
“Many people think cardio is the only way to lose weight, but I'm here to tell you that strength training is a crucial part of any exercise routine. Lifting weights or doing bodyweight exercises helps increase muscle mass, which in turn helps you burn more calories throughout the day. Plus, the more muscle mass you have, the higher your resting metabolic rate, so you'll burn more calories even at rest.” — Rueven.
Get Enough Z’s
“Adequate sleep is crucial for weight management. When we don't get enough sleep, our hunger hormones, like ghrelin, increase, and our satiety hormones, like leptin, decrease, making us feel hungrier and potentially leading to overeating. Aim for seven to nine hours of quality sleep per night to support
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