23 Tips for Weight Loss That Actually Work.

23TipsforWeightLossThatActuallyWork

By Lambeth Hochwald and Leslie Barrie Medically Reviewed by Kelly Kennedy RDN Reviewed: August 12, 2022

Over the years, you’ve probably heard your fair share of wacky weightloss advice, whether it’s to drinkcelery juice every day or replace your meals with weightloss “cookies ” And often those tips are promoted by people without any health expertise (Read: Proceed with caution ) Butjustas there’s a ton of misguided weightloss advice outthere to be avoided, there are also a lotof legitimate, research-backed, and expertapproved suggestions for people who are in the rightmental health space and have weightloss as a personal goal

One such tip is to picka time to exercise and stickto it A study published in July 2019 in the journal Obesityfound thatexercising consistently ata certain time each day may help you successfully maintain weightloss

lessweightgainandloweroddsofobesity.

There’salsoevidencethataweightlosscounselorcouldhelpyoutrimyour

More good advice is to choose nuts over heavily processed snacks An article published in December 2019 in BMJNutrition, Prevention&Healthfound that cutting backon processed foods and upping how many nuts you eatby half a serving (for example, from half an ounce to 1 ounce) each day is linked with waistline A study published in November 2019 inJAMAInternalMedicine found thatfor people with type 2 diabetes, pairing such counseling sessions

Medically Reviewed

This Hidden “Fat Loss Switch” is Helping Thousands of Americans Obliterate Stubborn Fat!

Stop dieting.

Seriously. Don’t bother dieting again. Ever.

Because you don’t need to.

After a lifetime of dieting failures, and with her weight spiraling and her heart failing, my friend Meghan was at death’s door. She’d had enough.

So she decided to stop all the useless fad diets, calorie counting, and plates of rabbit food…

And instead invented this bizarre 'home recipe' - and ate it every morning...

She then carried on eating all her favorite foods.

This is what happened:

==> Click the video to find out how she did it (this is insane!)

With no dieting at all, Meghan started melting fat like ice cream on a BBQ. She shed 9 pounds of jiggly fat within a week.

Over 40 lbs in the first 3 months. 75 lbs in just 6 months.

And a whopping 240 lbs in total!

And best of all, she’s kept it off ever since.

Her story has been featured all over the world, in print media and online…

And she even appeared on the talk show Red Table Talkwith Jada Pinkett Smith.

==> Click here to see what happens when Meghan enters the studio (this will make you smile)!

The best part is, following her at-home recipe is super easy (you can pick up everything you need from your local grocery store if you want to).

Ivy League doctors are stunned at how this unusual recipe turns on the human body’s “hidden fat loss switch.”

To hear Meghan's incredible story, and get the recipe yourself,gohere.

Toyourhealth, P.S.Headsup,I’vebeentoldthispageisabouttobetakendown.

Why?

BecauseMeghanrevealssomethingthebillion-dollarweightlossindustrydoesNOTwantyoutoknow.

Checkitouthere,beforeit'stoolate.

(in this case, weightloss via low-carb dieting) with g them lose weightand take less medication compare undergo counseling A win-win!

Your mindsetcan matter, too, when itcomes to weightloss Research published in February 2022 in the journal Obesityfound thatthose who lost weightand maintained itembraced their setbacks, seeing them as temporary pauses in their plan, rather than as failures.

Whatdoesn’twork? Endless dieting In obese men, taking a two-weekdiet breakmay have aided weightloss, according to a small study published in August2017 in the InternationalJournalofObesity

Follow those sorts of tips and you justmightnd yourself shedding pounds Discover other tips for losing weighthere

1.EatSlowly

“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 Ittakes time to know we're full Eating slowly notonly allows us to enjoy our food more butgives us better cues of satiety ” JanetZinn, alicensedclinicalsocialworkerand psychotherapistinprivatepracticeinNewYorkCity

2.EnjoytheFoodYouEat

“So often we’re told whatto eat, and then when we don’tlike thatspecic food, we’re less aptto create long-term healthy habits Try new fruits and vegetables Find outhow to prepare new dishes thatprovide variety and avor. Add herbs and spices to elevate avor Or if you prefer, savor the sweetness of fruitand the depth of raw and steamed vegetables There’s no reason thatyour relationship with food can’tbe pleasurable ” Zinn

3.KeepaDailyGratitudeJournal

“Our eating habits are sometimes connected to our emotions, whether we realize itor not. When we're stressed, we may use food to help cope with the stress I workwith clients on keeping a daily journal of things they're grateful for or even justa journal to write in when stressed so thatthey're better prepared to cope with the stress by acknowledging itand utilizing other tools,

AnEasyWayToReduceFatWhileCooking

Chef Daniel Green shows you how tocut back on fat with this easy cooking hack

rather than reaching for food as a coping mechanis RDN, ayogainstructoronLongIsland, NewYork

4.BatchCookandPrep

“Every Sunday I batch cookenough chicken for the week. I cuto the fat, bake itwith seasoning, measure 3.5 ounces, and putthatmuch into a container with some mustard and frozen veggies, so I can grab one a day to bring to work I also take the time to divvy up in individual containers ¼ cup of rolled oats, 1 tablespoon each of natural peanutbutter and ground ax, and a pinch each of protein powder and cinnamon to sweeten So when I’m a zombie in the morning, all I need to do is add water and microwave!” KyraWilliams, apersonaltrainerinBoston

5.Don’tForgettheWeights

“Make sure you are lifting weights two or three times a week. Using moderate to heavy weights three or four sets of 10 to 15 reps with weights that challenge you helps increase your muscle mass When you have more muscle on your body, the food you eatis more likely to be utilized as fuel, rather than be stored as fat” Williams

6.GetEnoughZ’s

“A lackof sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weightgain When we are sleep deprived, we crave more salty and sweetfoods. Why? Because anytime you feel more intense hunger, your cravings for higher energy aka higher calorie foods intensify. We also know thatthe way we thinkand process our emotions is aected by inadequate sleep, so it’s easy to connect this with an impaired ability to make sound choices in many areas of life, including with food If we ip the coin, we can safely assume thatwhen we are well rested, we will make better choices When itcomes to eating, thatwould mean thatwe would eatwhen we are truly hungry and eatjustuntil satised Our hormones are also going to be better balanced because our bodies got the time needed to sleep, repair, and refresh ” AngelaLemond, aregistered dietitiannutritionistinprivatepracticeinTexas

7.Don’tSkipMeals

“Remember, our body's ultimate goal is to stay alive As soon as we are being keptfrom calories, which are literally the life energy for our bodies, itwill do things to survive Our body knows whatfoods are higher in energy density, and we will crave those more Honor your hunger and don’tallow your body to thinkit's being starved This goes againstmany of the dieting tactics, butthose tactics truly don'tworkwell for people in the long term I generally recommend eating every four hours ” Lemond

8.StayHydrated

“Research has found thatpeople who dranktwo glasses of water before a meal lostmore weightthan people who didn’tdrinkwater before meals and they keptito This simple tip works in two ways Thirstcan maskitself as hunger, causing you to eatmore And water makes you feel fuller, causing you

9.CutCalories,NotFlavor

“By choosing options such as sharp cheddar over mild cheddar, you can use less, butyou’ll still geta lotof avor withoutfeeling like you're on a diet.” Casper

10.WeighYourselfOnceaWeek

“Same day, same time, same amountof clothing Remember thatyour weight isn’ta single number buta ve-pound range Workto move the range down, notthe exactnumber ” LaineyYounkin, RD, anutritioncounselorand consultantinBoston

11.ReorganizeYourPlate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein When you switch the portions of grains and vegetables on your plate, you'll see a dierence. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category ” Younkin

12.StartWhereYouAreandDoWhatYou Can

“Don'tfeel like you need to overhaul your entire life starting immediately Assess where you are currently and then gure outwhere you’d like to be in the future A greatstarting pointfor mostly sedentary people is to geta step counter and see how much you walkon a normal day. Then seta step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day ” EstherAvant, anonlinesportsnutritionist specializinginweightlosswhoisbasedinKapolei, Hawaii

13.ThinkBig—NotSmall

“Focus on the weightloss 'big rocks' there are a few areas thatwill give you the mostbang for your buckwhen you're trying to lose weight Prioritizing those and letting go of all the minutiae thatcontribute to overwhelm will make reaching your goals feel easier and more sustainable On the nutrition front, pay attention to calories, protein, and ber. For exercise, prioritize strength training, daily steps, and recovery ” Avant

14.LookBeyondtheScale

“While the scale isn'tuseless, italso isn'tthe only thing thatmatters To help you gauge progress thatmightnotbe reected on the scale, take regular photos and measurements, in addition to keeping a running listof non-scale victories This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle ” Avant

“Aim for 15 to 25 grams of protein atbreakfast Prot suppresses hunger hormones, helping keep you ful protein breakfasthelps curb cravings later in the day Pair protein foods with ber and healthy fats, like two eggs with whole-wheattoastand avocado or high-protein frozen waes with nuts, berries, and a little maple syrup.” Younkin

16.InFact,ConsumeProteinatEveryMeal

“Eating protein-rich foods atevery meal, especially breakfast, can help shave extra pounds Protein slows down the digestive process and positively impacts your hunger hormones Protein can also do better atstaving o hunger than carbohydrates Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, sh, and meat” ChristineM. Palumbo, RDN, anutritionconsultantfromNaperville, Illinois

17.LimitHigh-GlycemicCarbohydrate Foods

“The glycemic indexranks how quickly blood sugar rises after eating a carbohydrate food Eating high-glycemic carbohydrate foods like white potatoes and rened bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quickdrop This leaves you feeling hungry and wanting more food More long-term studies are needed, butshort-term studies like this research provide evidence there is a connection Highglycemic foods are nottotally o-limits though When you workwith a registered dietitian nutritionist, we provide individualized ways to help you balance nutrients to preventspikes in blood sugar, which can help with curbing appetite ” Sue-EllenAndersonHaynes, RDN, anationalmedia spokespersonoftheAcademyofNutritionandDieteticswhoisbasedin Boston

18.ExperimentWithFruitsatDessertTime

“Fruits are low in calories and carry tons of nutrients like antioxidants and ber According to the CDC, only 10 percentof the U S population is meeting their fruitand vegetable intake. Using fruits for dessertwill help you meetyour daily requirements butalso add avor to your day. Many fruits can be sauteed, grilled, or baked For example, grilled peach topped with vanilla yogurtand shaved almonds is amazing!” AndersonHaynes 19.EatBreakfastLikeaKing,LunchLikea Prince,andDinnerLikeaPauper

“It's a saying thathas many meanings, butyou’ll wantto take in more of your calories earlier in the day A study published in November 2019 in the journal Nutrientsfound thatsubjects who were given small breakfastand large dinners lostsignicantly less weightthan those assigned to a large breakfast and a smaller dinner So here we see how smaller meals in the latter partof the day may be an advantage to those who wantto lose weightand improve overall health The interesting thing aboutthis study was the time the dinner was eaten They found thateating the main meal (larger meal) too late (after 3 p m ) was associated with diculty with losing weight It’s importantto note thatthis study is notsaying thateveryone should noteatafter 3 p m Each

person has individual needs, which may require ad such as those who are pregnant, are breastfeeding, medication thatrequire certain foods This is why itis so importantthatyou seeka consultation with a registered dietitian nutritionist.” Anderson Haynes

20.GetIntoMealPlanning

“Meal planning is one of my top tips for staying healthy and eating well I'm such a fan of the conceptthatI wrote a bookaboutit! Taking 5 to 10 minutes over the weekend to write outa menu for the weekahead will save you time, money, and unwanted calories down the road Notsure whatto make for dinner tonight? No worries, it's already on your menu plan Menu planning is a greatway to stay organized, and know whatgroceries you need to buy and whatyou already have on hand, and itwill help ensure a balanced plate. Keep in mind, a nighto from cooking and ordering takeoutor making a frozen meal is a totally acceptable partof the menu plan The benetis knowing ahead thatyou'll be doing thatso you're notscrounging when hunger sets in And be sure to write down the plan you're more likely to stickto itif it's in frontof you as a reminder ” JessicaLevinson, RDN, aculinarynutritionand communicationsdietitianandtheauthorof52-WeekMeal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More basedin Westchester, NewYork

21.MakeaGroceryListandSticktoIt

“Once you have your menu planned for the week, make a shopping listeither on paper or on your phone I use Notes, butthere are apps for this, too Knowing in advance whatyou need to purchase atthe supermarketwill save you time, reduce food waste, and preventyou from purchasing items thatlook appealing butyou don'tactually need To stickwith your list, avoid shopping when hungry or tired Research shows an increase in impulsive behavior at those times.” Levinson

22.TakeStockofWhat'sinYourKitchen

“To cookhealthy meals you need the rightingredients and kitchen tools on hand Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned sh, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fatplain yogurt, a variety of fresh and frozen fruitand vegetables, olive oil, and dried herbs and spices These are justsome of the ingredients thatcan form the base of a healthy and delicious meal.” Levinson

23.HavetheRightToolsonHand

“Similarly, having a good mixof kitchen tools can help ensure easy, ecient, and healthy cooking. For example, a seasoned cast-iron skilletis one of my favorite pans to cookeggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking Some of my other favorite kitchen tools are an immersion blender, InstantPot, baking sheets, measuring cups and spoons, and a hand juicer And of course anyone working in the kitchen should have a quality setof knives ” Levinson

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