What does it really take to lose weight and keep it off? In this article, we are sharing the top weight loss tips from experts to help you lose weight for good. Keep reading to learn more!
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This post is all about the best weight loss tips.
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- Top Weight Loss Tips From Experts
- Intermittent fasting
- Get organized
- Eat when you’re hungry
- Volume eating
- Avoid eating after 8pm
- Focus on what you’re eating
- Eat enough protein
- Take one step at a time
- Go slow
- Consume a high fiber diet
- Keep trying new things
- Eat mindfully
- Consume a balanced diet
- Cut out or reduce processed foods
- Engage in regular physical activity and keep track of it
- Focus on muscle gain rather than weight loss
- Your first food intake should reflect your health goals
- Drink plenty of water throughout your day
- Chew your food
- Eat your favorite food regularly, in moderation
- Take a brisk morning walk
- Track macronutrients
- Cut your portions in half or less
- Consume healthy fats
- Stay Away From All-Or-Nothing Thinking
- Track your food intake
- Frequently Asked Questions
- Bottom Line
Top Weight Loss Tips From Experts
One of the best tips I have for weight loss which I am actually utilizing myself, is intermittent fasting. Giving yourself an eating window of 8 hours a day is a great way to find balance. It will help regulate your metabolism but also promote clearance of toxins through a process called autophagy.
— Dr. Demetris Elia, the mobile chiropractor with PEAKiroprcatic
In order to be successful with your weight loss goals, or any goals, you need to set yourself for success. Getting organized can mean making a shopping list every time you go food shopping so you make conscious food purchasing decisions of things you need.
It can also mean, starting to track what you eat or keep a food log/diary so you can learn your trends and habits, reflect and do better the next week. It can also mean, cleaning out the fridge and/or pantry to throw out the clutter (junk/unhealthy foods that are in the house) which can sabotage your efforts and make healthy eating seem more challenging than if you had better choices within reach and at eye level.
Getting organized can also mean making a schedule. Yes, a schedule to prepare food in advance, to be one step ahead of the game by prepping your meals and snacks either a day ahead or a week ahead depending on what your lifestyle and needs are. It can also mean setting reminders to drink water so you reach your fluid requirements which can make a huge difference and put you on the right path toward your weight loss goal.
— Eleana Kaidanian, RD, CDN, CPT-WFS, registered dietitian and owner Long Island Nutritionist, private virtual practice based in New York
Eat when you’re hungry
My number one weight loss tip is simply to eat when you’re hungry. I know it’s hard to imagine that the answer is that easy, but learning to listen to your hunger cues is the best lesson we can learn in terms of sustainable weight loss.
Weight gain is the result of an overconsumption of calories. This can come from a number of things like emotional eating or lack of movement in our day. Our bodies naturally know how much we need, but the problem is picking up on the cues it sends us.
Learning to listen to my hunger cues and eat when I’m hungry and stop when I’m full made all the difference to me in my weight loss journey and now I help women from all over the country do the same.
— Yliana Guerra, Holistic Nutritionist, Yliana Guerra Nutrition
Volume eating is a fascinating and relatively new concept to eating a balanced, nutrient dense, low calorie diet pattern without sacrificing hunger. Essentially, the consumer eats large volumes of food that are low in calorie density.
I’ve been following this diet pattern for a year and have found great success in weight loss and feelings of overall improved wellbeing. My personal experience aside, volume eating can produce weight loss if followed appropriately. You should experience weight loss due to increased satiety from meals and lower calorie intake overall.
To follow volume eating successfully and safety you’ll want to ensure you are not continuing to follow a restriction mindset. With volume eating calories do not need to be counted, you’ll simply want to eat according to your true hunger and stop eating when you’ve reached fullness.
— Trista Best, Registered Dietitian at Balance One Supplement
Avoid eating after 8pm
One of the best ways to lose some weight is to avoid late night snacks. In fact, the earlier you stop eating heavy meals, the more time your body will have to burn all of the calories while you’re still awake. Ideally, you should have dinner before 8pm and avoid any food until the next morning (this includes sweetened drinks as well). This can be hard at first, so I always recommend people to have some healthy snacks in the evening if they feel too hungry. This includes nuts, some fresh fruits or an oatmeal. With time, the body will get used to not eating late and it’ll become easier to establish a routine.
— Lauren Grey, registered dietitian, DiveIn
Focus on what you’re eating
My one tip for weight loss would be to focus more on what you’re eating rather than how much you’re eating. This is a great way to naturally reduce your total calorie intake without necessarily counting calories. For example, if you focus on filling your diet with lots of fresh fruits and vegetables that are high in fiber, lean meats, and healthy fats, you’ll naturally fill up quicker. These foods also contain fewer calories than processed foods that don’t fill you up and trigger hormones that make you want to eat more.
When you replace unhealthy foods with healthy ones, you can eat more of them and still lose weight. It’s about quality over quantity.
— Heather Hanks, Nutritionist and Medical Advisor, Medical Solutions BCN
Eat enough protein
There is no one silver bullet for weight loss, but if I had to recommend just one thing, it would be to make sure that you are eating enough protein. Protein is the most satiating nutrient, meaning that it helps you feel full and satisfied after eating, which can help you eat fewer calories overall.
— Morshed Alam, Founder & Editor at Savvy Programmer
Take one step at a time
As the loser of 145 pounds without having surgery, the one thing I recommend is to focus on taking small next right steps. We get excited to lose weight and come up with this big grandiose plans like, eating healthy for every meal, working out every day of the week, etc. Instead, take small steps toward your goal, rather than trying to do it all at once.
— Sundi Jo, Host of Diet Haters Podcast
Go slow…..You can’t change it all at once. Slow it down and work on one habit change at a time. This ensures that the habits stick and as you build the habits, the weight will come off. This also makes for keeping the weight off and not rebounding like on some crazy diet or workout regimen that is impossible to sustain! It has worked personally in my life and it’s how I teach my clients as well.
— Heather Carroll, founder A Balanced Life Training
Consume a high fiber diet
People generally think of the foods they need to restrict from their diet to lose weight, rather than the foods they need to add. However, there are specific foods that, when eaten, can actually help contribute to weight loss. One example of this is fiber. A high-fiber diet is extremely helpful for weight loss for a multitude of reasons. For example, soluble fiber slows gastric emptying, keeping you fuller for longer and decreasing your chances of overeating later in the day. Insoluble fiber helps to keep things moving along the digestive tract to prevent constipation and helps to deliver prebiotic soluble fibers to the large intestine where they are fermented by the beneficial bacteria that live there. This fermentation process releases byproducts that improve the insulin response, helping to shift fat stored around the stomach.
Although less than half of American adults are meeting the daily dietary fiber requirements of approximately 25g to 30g per day, there are some very simple ways to meet this goal. Try making a fiber-rich breakfast such as overnight oats, or a smoothie packed with fresh fruit.
— Kara Landau, gut health expert RD and founder at Uplift Food
Keep trying new things
As a woman who grew up as an obese kid in the forties and fifties and who is intending to be fitter and stronger in this year as I celebrate my 80th birthday, my best tip is to keep trying new structures and strategies to gain, regain and sustain your health The road to my success was a trail of failures.
— Rita H. Losee ScD, RNHappily Independent Distributor of LiveWave Health Inducing Technologies
My number one tip is to eat mindfully. Some ways to do this is by having a conversation while eating, not watching TV while you’re eating, or playing with your food (like moving it around with your fork instead of just shoving it in your mouth). Also, try putting down the fork when you’re feeling full. Finally, don’t eat in the last hour before bedtime since your body will have a harder time breaking down nutrients while you are sleeping.
— Michelle Hawksworth, Registered Dietician for Muscle and Brawn
Consume a balanced diet
Be sure you are eating from all the food groups in the right quantities. That means making sure to get in several servings of fruits and vegetables daily, for example. Start by making sure you have the right balance of foods. Fad diets push the idea of eliminating entire food groups, but instead, we should focus on a healthy balance between all of the groups. I have helped people lose weight with this tip through my nutrition consulting business.
— Jinan Banna, PhD, RD, registered dietitian and professor of nutrition, https://www.jinanbanna.com
Cut out or reduce processed foods
Relying on manufactured health foods could be stalling your weight loss efforts. While these foods may be convenient they can prevent weight loss efforts, among other negative side effects. A go-to convenience food should lack refined carbohydrates and provide a great source of protein and fiber to keep you feeling full and satisfied. These foods include trail mix, bananas, apples, and other easy to travel fruits and nuts. It’s important to recognize that convenience doesn’t have to mean processed. Processed foods are manufactured with refined carbohydrates that are highly inflammatory and wreak havoc on gut health.
In a pinch dried fruit and granola are also great go-to convenience snacks. Dried fruit tends to be higher in sugar than I prefer to consume, primarily because it’s highly concentrated in nature.
— Lisa Richards, nutritionist and author of the Candida Diet
Engage in regular physical activity and keep track of it
Physical activity can but does not always entail going to the gym. Instead, moderate-intensity activities such as brisk walking, dancing, taking the stairs, and walking a dog can suffice. This should be adhered to daily. Non-physically active people should start slowly then gradually increase the amount of exercise and its intensity. Keeping track of your activity progress makes you more likely to stick to your weight loss activity.
Physical activity helped me lose 30 pounds accumulated due to working an office job. While I still work at the same place, I incorporated more physical activity into my daily schedule. I have since attained a physical form I am comfortable with. Additionally, physical activity is excellent for my mental health.
— Ryan Yount, founder of LuckLuckGo
Focus on muscle gain rather than weight loss
My #1 tip for long-term weight loss has always been to focus on muscle gain rather than weight loss. I was on a yo-yo diet of “eating less and exercising more” before I lost 60 pounds. But I had no idea how this affected your metabolism. The fat and weight started to melt away after I focused on gaining muscle – and everything that goes with it — like consuming enough calories and protein, strength training regularly, and sleeping enough.
— Harriet Chan, co-founder and marketing director at CocoFinder
Your first food intake should reflect your health goals
When you wake up in the AM, you are a fat burning machine. Your first food intake should reflect your health goals. If you want to lose weight, you need to use your sleeping fast to your advantage.
Breakfast is exactly that: break the fast! You’ve been fasting all night, and in order to keep the fat burning going, you need to feed your body fuel that it won’t want to store. For example, we’re all probably used to having cereal and milk for breakfast at some point in our lives. This immediately breaks your fast and you start storing carbs as fat for fuel later. You want to put in fuel you burn, and do not store. This falls into the healthy fats and protein categories and it’s also about portion control, as even healthy fats and protein can be stored as calories. This is where we have to pay attention to portion size if we want to maintain weight loss. As soon as you add carbs, sugar, wheat, grains, and dairy, you start storing calories as fat.
This is also relevant to drinks. It doesn’t matter where the sugar comes from even if it’s fruit, sugar is sugar and affects insulin spikes all day long. If you can keep from insulting your insulin receptors until dinner, you will enable yourself to keep a higher metabolic rate for longer, hence continuing burning fat.
— Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, ASYSTEM‘s Registered Nutritionist and Director of Formulations
Drink plenty of water throughout your day
Drinking water will help you stay full, which will make it easier to eat more healthily. When you drink plenty of water throughout your day, it helps flush out toxins from your body as well. Drinking water will also give you more energy during the day because it provides you with electrolytes that can be lost by sweating during exercise or just being exposed to the elements.
— Ronald Smith, Dietitian, EatDrinkbinge
Chew your food
Chewing our wonderful natural foods slowly is a valuable tip to overcome overeating. Give this a try: don’t even create that next forkful or spoonful until you have fully chewed and swallowed whatever is in your mouth. That gives you time to mindfully savor what you are currently experiencing.
This practice gradually spreads out into the rest of your life as well, so that you can more mindfully savor current moments, instead of rushing onto the next bite of life. Being here now, appreciating what you already have – this very moment – helps gratitude grow.
— Bracha Goetz, wellness expert and author of 41 books that help souls shine www.goetzbookshop.com
Eat your favorite food regularly, in moderation
The first thing we do when trying to lose weight is cut out carbs and sugar. But we can’t deprive ourselves of things we enjoy for too long. So, more often than not, we end up overeating the very item we restricted. This leads to a feeling of failure and disappointment and a higher chance of discontinuing the diet.
Instead, we should eat all our favorite foods, but in moderation. This way we won’t be deprived of what we love and it will make sticking to a healthy lifestyle much easier in the long run.
— Khushali Shah, co-founder www.HealthyAndKhush.com
Take a brisk morning walk
One of the tips I share with everyone to achieve weight loss is to try brisk walking every morning. Brisk walking does not make you tired easily. Hence, you can do it longer. It also burns a huge amount of calories in the body.
— Darryl Higgins founder of Athlete Desk
Track the macronutrients: carbs, fats, and proteins, from the food that you eat. This will tell you exactly what you are consuming so that you will know whether you are overeating or not. By being honest with food tracking it leads to a higher rate of success in losing weight. This has worked for me every time I have done it and for every client of mine that has committed to it. It may seem tedious at first but it will get you where you want to go faster. People that do not track their food often underestimate how much they eat and overestimate how much they burn from exercise. It also becomes incredibly hard for them to figure out where they are making mistakes in their eating and it may be as simple as using too much salad dressing or cooking oil.
— TJ Mentus, member of the expert review board at Garage Gym Reviews
Cut your portions in half or less
Take a look at what you eat and focus on your most dense caloric foods. Do NOT deprive yourself or this will backfire. Cut the portion in half or less. You will still get the satisfaction of eating your favorite foods with half of the calories. I did this with my morning bread, I cut it down from 2 pieces to 1 piece; I did this also with the chocolate covered almonds I eat as my dessert, I cut them down from 6 almonds to 3; and I did this for the wine I drink at dinner, I cut it down to 4o z from 7 oz. I am happy to say that I never feel deprived and I look and feel my best!
— Eva Petruzziello, editor in chief, Simple n’ Delight.com
Consume healthy fats
Do not cut fat out of the diet. Healthy fats are essential for brain health, heart health and managing inflammation. Fats are NOT the bad guys.
— Tracey Evans, Brain Health & Clinical Weight Loss Consultant
Stay Away From All-Or-Nothing Thinking
The dreaded ALL OR NOTHING, black-and-white mindset that looks like this: either you’re 100% on track with your nutrition and exercise, or you’re completely off. One little slip-up can make you feel like a failure and want to give up – which can mean undoing all of the progress you made.
But there is good news. There’s an antidote — a happy medium that’s built on moderation: one at a time thinking. Each decision is a one-off and doesn’t affect the next decision.
You don’t have to be all in or completely off. If you quit the all-or-nothing thinking, and pick up the antidote of one-at-a-time thinking, you can enjoy your favorites here and there without completely train-wrecking your progress
— Dan DeFigio, nutrition expert, author of Beating Sugar Addiction For Dummies, founder BeatingSugarAddiction.com
Track your food intake
This is an incredibly useful tool for building awareness about your current habits and figure out what changes you need to make to reach your weight loss goals. You may find that just knowing you’re documenting your choices will help you make ones better aligned with your goals which is a nice bonus right off the bat.
Ultimately, though, the value of tracking comes from reflecting back on your log and using it as a learning experience. Once you know the areas you can improve, it’s easy to prioritize one at a time so that you don’t get overwhelmed by trying to overhaul everything at once. I’m also a fan of continuing to track your food while working on hitting a calorie and protein target specific to you. There are lots of benefits to taking this approach to losing weight: nothing is off limits, you don’t need to learn a new system of counting, it can help you overcome the all-or-nothing mentality that so many of us struggle with and learn that any food you love can fit into an overall healthy diet and you start to learn about the energy content of the foods you’re eating so that long-term, you can *stop* tracking and eat more intuitively because you’ve built that knowledge base. This tool is one of the main ones I’ve used in helping hundreds of working moms lose weight for good and have used it, myself, as well.
— Esther Avant, Certified Sports Nutritionist (CISSN), Nutrition Coach (PN 1&2) and Personal Trainer (ACE) and owner of EA Coaching
Frequently Asked Questions
What is the best tip for weight loss?
The best tip for weight loss is choosing a method that you and sustain long-term.
What foods are good for weight loss?
Focus on real, non-packaged foods like meats, grains, fruits and veggies.
Can you lose weight with intermittent fasting?
Yes, intermittent fasting is great for weight loss and fat loss.
Hopefully some of these weight loss tips resonated with you and help you get started on your journey! What’s your favorite weight loss tip? Comment below and let us know!
This post was all about the best weight loss tips.