Chances are you are familiar with the basic weight loss (like eating more protein and eating fewer calories) but there are other, less obvious tips that can help you lose a few extra pounds as well.
For example, while it may not sound like much, drinking water with your snacks and meals can help keep the weight off. This is because, in addition to keeping you hydrated, water can help you feel full, which means you are less likely to go back for a second serving that you do not need.
Another often overlooked factor that can affect your ability to lose weight? Sleep. “Sleep is one of the most underestimated aspects of any weight loss or well-being. It’s because sleep can have a domino effect on everything else you do in a day,” he explains. Jaclyn London, MS, RD, CDN, and head of nutrition & wellness at WW. “For example, if you have barely slept, it is so much more challenging to stay active or cook for dinner.”
She adds: “Sleep also affects hormones that affect how physically hungry you feel daily.”
We consulted a team of dietitians who shared additional weight loss tips they wished people knew earlier. Read on to see what the experts had to say, and for more on how to eat healthy, do not miss the 7 healthiest foods to eat right now.
“Determine your macronutrient needs (protein, fat, carbohydrates) and use a food tracking app to track a week’s meals and compare results to your needs,” suggests Dina Totosegis, RD, registered dietitian and founder of Sprouting Foodies. “This is an excellent starting point because it allows you to understand what needs to be improved and what foods to add / remove to adjust your diet and create a healthy calorie deficit.”
According to Totosegis, this level of awareness can help you adjust your eating regimen which can save thousands of calories in the long run. “For example, most people do not realize how much sugar they consume daily from beverages, snacks and processed foods, so this attention can easily shave off calories when portions are adjusted or foods are replaced with healthier ones,” she says.
“Many individuals are actually aware of this quite early in their weight loss journey, but are unsure of how to implement it,” says Mary Wirtz, MS, RDN, CSSD, and a nutrition consultant at Mom Loves Best. “When I work with clients, I usually encourage meal planning and cooking on a consistent weekly basis, which often means that one to four hours a week are engaged in this. Wash and chop fruits and vegetables, invest in a lean protein such as skin without chicken, hard-boiled stew with eggs and quinoa for cooking are all examples of meal preparation to get your week started. “
Wirtz points out that there is data to suggest that planning your meals in advance can lead to a healthier diet. “Research has suggested that longer time spent on cooking is linked to better (higher) diet quality, ”she explains.
Leah Forristall, RD, LDN, points out that when preparing your own meals and snacks at home, you have more control and a better understanding of exactly what you are eating, which can be especially helpful if you are trying to lose weight. “While this is not always an option, cooking your own meals can reduce the number of calories you consume and increase things like protein and micronutrients,” she says. “Eating out and restaurant meals often contain high calories and do not contain much vegetables. It can also be particularly difficult to estimate the calories and macronutrients you consume from the foods you eat.” (Related: 101 unhealthy fast foods on the planet.)
According to Forristall, that information is not always correct even if the restaurant you order from lists nutritional facts for each dish. “Some restaurants list nutrition information online, but that information is not always accurate. The person preparing your food probably does not measure things, which means that the nutrition of your meal may vary from what is listed online,” she explains. . “When you prepare your own food, you have the ability to control what you consume. That means more vegetables, lean protein and other good things like healthy fats and whole grains.”
“Starting with small changes can probably trigger changes in your lifestyle that support weight loss much earlier than trying to review your entire lifestyle,” Wirtz shares. “When individuals want to review their entire lifestyle too quickly, it can lead to discouragement and simply want to throw in the towel. Small changes such as tossing the potato chips into an apple at lunch and sneaking on a quick 15-minute walk before work, can go to bed over time.
She adds: “Research has suggested that compared to big changes are small changes more realisticand possible to achieve and maintain.
“The most important tip I wish everyone knew before embarking on their weight loss journey is: Choose high-volume / low-energy foods,” says Alexandra Soare, RD, a registered dietitian at Food on Mars. “Never underestimate how much filling these foods have. I know vegetables and fruits tend to be put aside, but they are a key component in a successful weight loss goal.”
Eating whole foods, combined with keeping ultra-processed foods away from your meals, can do wonders for weight loss. “Fruits, vegetables, fish, beans and nuts are some good overall choices,” he says Lisa Young, Ph.D., RDN, and the author of Finally full, finally thin. “All fruits and vegetables are fantastic – and a good source of fiber, so do not worry about the sugar in watermelon and carrots.” More information can be found in what happens to your body when you give up processed foods.
“This is the lowest calorie food group and full of nutrients, plus fiber to keep you full. I’m always amazed at the low calorie intake in vegetables,” states MyNetDiare’s registered dietitian. Brenda Braslow, MS, RD. “For example, two cups of steamed broccoli has only 54 calories, three cups of raw spinach has only 21 calories and one cup of cherry tomatoes has only 27 calories! Aim to fill half your plate with non-starchy vegetables to replenish fewer calories.”
“Many foods marketed as ‘healthy’ can be loaded with added sugar,” warns Diana Gariglio-Clelland, RD, a registered dietitian with Next luxury. “Added sugars stimulate the pancreas to release a large amount of insulin to lower blood sugar. Insulin is a fat storage hormone, so higher insulin levels lead to more fat storage, which corresponds to a more difficult time to lose weight.”
So what should you watch out for? “Cold cereals, granola and protein bars and yogurt are some examples of foods that can be very high in added sugar,” explains Gariglio-Clelland. “Aim to keep your added sugar intake below 24 grams per day for women and below 36 grams per day for men.” Read on: Side effects of giving up sugar, according to science.
“One of the biggest keys to weight loss is to make sure you consume enough fiber. Most Americans do not actually consume enough fiber throughout the day, and this can not only hinder your overall health but also your weight loss goals,” Forristall shares. “Fiber does not digest completely, which means fewer calories consumed throughout the day. In addition, fiber is incredibly important for other reasons such as digestion and lowering cholesterol levels. Women should aim for about 25 grams of fiber per day and men about 28 grams.”
“Although there is no direct link between water and weight loss, I think in practice most of us confuse thirst with hunger – especially if we have skipped previous meals or snacks (food also provides water!)”, Explains London. “Keep water or unsweetened beverages, including coffee and tea, in your sight so that you are reminded to drink often.”
“You do not have to weigh and measure every piece of food, but you want to be aware of how much you eat,” advises Young. This is especially true if you eat at a restaurant, where it is easy to refill bread before a meal and portions tend to be quite large.
“And eat consciously and pay attention to hunger levels,” Young adds.
Believe it or not, when you sleep and how much sleep you get each night, it can have a big impact on your ability to lose weight. “Establishing a sleep routine is a point of contact in most of my clients’ programs. Outside of a poor diet, it is undoubtedly the main thing that gets in the way of their results,” states Anika Christ, RD, a registered dietitian and personal trainer at Lifetime. “Getting seven to eight hours of sleep each night is often what is recommended, but more than 70% of Americans do not get that amount.”
She continues: “Sleep loss can cause all sorts of problems with your hormones, including an increase in the hunger hormone (ghrelin) and the stress hormone (cortisol), as well as decreased insulin sensitivity. No wonder I see my clients’ feelings of being” wired and tired and out-of-control hunger or food cravings completely subside when they start getting enough sleep. “Snooze better tonight with the help of Best Supplements for Sleep, according to experts.
“Trying to limit, detoxify, cleanse, cut down on or eliminate foods or food groups can” work “for temporary, short-term weight loss. But it is the cycle of losing and gaining weight that makes us never stop. the hamster wheel of deprivation and frustration that makes us feel like losing weight or getting healthier, we have to change our whole life – which is not possible for most people! “London explains.
Trying to lose weight can definitely be stressful, Dr. Anam Umair, RD, a registered dietitian at Marham Having a doctorate in therapeutic diet and nutrition, warns that you should try not to let stress get to you, as it can actually have a negative effect on your weight loss.
“Stress is scientifically proven to prevent weight loss,” she explains. “Stress keeps your body in a fight that prevents it from focusing on anything else, including weight loss. Stress also causes the body to release cortisol hormone that triggers food cravings. This either makes it harder for you to stick to a diet or lures you out of it. “
“Include exercise, both cardio and strength training, in your weight loss plan. It can be difficult to lower calories to create a diet-only deficit,” says Braslow. “Adding cardio to burning calories makes it so much easier. Think about this: It’s much easier to reduce your daily calorie intake of food and drink by 250 calories and burn 250 calories through exercise rather than reducing your daily intake by 500 calories. “
She continues: “Including strength training at least two days a week helps build muscle. Muscle tissue requires more calories than body fat to maintain itself so that you become more efficient at burning calories.” To make sure you get the most out of your workout, check out these 14 best foods for better workout results, according to experts.
