We’ve all heard a lot of crazy weight loss advice over the years, whether it is to drink celery juice every day or to replace our meals with weight loss cookies. Usually, this type of advice is given by people who are not experts in the health field.

There is a lot of weight loss advice that should be avoided because it is misguided. There is 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.

An example of good quality research is the finding published in the Journal of Obesity in 2019 to pick a specific time to exercise each day in order to maintain weight loss.

Another example is new evidence that a weight loss counselor can help you trim your waistline by combining counseling sessions with nutrition advice, which can help you lose weight and take less medication.

And one final example is that your mindset is important when it comes to losing weight. A study published in the journal Obesity in February 2022 found that people who lose weight and keep it off have a positive outlook towards their setbacks, viewing them as brief hindrances instead of failures.

If you follow the tips in this article, you may lose weight. You can find more tips for losing weight elsewhere on our website.

Tips for Weight Loss That Work

It is better to focus on long-term health and habits that you can stick with, as this will improve your health and are more likely to result in lasting weight loss.

Cut Back on Refined Carbs

One way to help lose weight quickly is to reduce your intake of sugars and starches, or carbohydrates. This could be done by reducing your intake of refined carbs and replacing them with whole grains.

When you eat slowly, your hunger levels go down, and you end up eating fewer calories.

If you want to eat complex carbs like whole grains, choose ones that are high in fiber and digest slowly. This will make you feel fuller and more satisfied.

One study found that reducing processed carbohydrates was effective for weight loss in older adults.

The long term effects of diets low in total carbohydrates are not yet known, and it can be difficult to stick to such a diet. This may cause weight fluctuations and make it hard to maintain a healthy weight.

A low-carb diet may not be the best option if you are looking to lose weight or maintain your weight for a long period of time.

If you choose a diet that focuses on whole grains rather than refined carbs, a study from 2019 found that there is a correlation between eating a lot of whole grains and having a lower body mass index.

Your doctor can help you create a weight loss plan that is best for you.

Eat Protein, Fat, and Vegetables

Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

  • a protein source
  • fat source
  • vegetables

You should consume complex carbohydrates, such as whole grains, but only in small amounts.

Protein

You need to eat protein to stay healthy and keep your muscle mass while losing weight.

Research indicates that consuming enough protein could help improve various risk factors related to heart disease and metabolism, as well as appetite and body weight.

Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much:

  • 0.8g/kg of body weight
  • 1-1.2g/kg of body weight for people 65 and older
  • 1.4-2g/kg of body weight for athletes

Eating a diet with enough protein may help you to feel full and satisfied, which may lead to eating less overall and fewer snacks.

Healthy protein sources include:

  • meat: beef, chicken, pork, and lamb
  • fish and seafood: salmon, trout, sardines, and shrimp
  • eggs
  • plant-based proteins: beans, legumes, quinoa, tempeh, and tofu

Vegetables

Feel free to fill your plate with leafy green veggies. They’re full of nutrients, and you can eat a lot of them without dramatically increasing your calorie or carb intake.

Some vegetables are higher in carbs than others. These include potatoes, sweet potatoes, winter squash, and corn. All vegetables are nutrient-rich and healthy foods to add to your diet.

You may want to be mindful of serving size when adding these vegetables to your plate because they contain fiber.

Vegetables to include more of:

  • broccoli
  • cauliflower
  • spinach
  • tomatoes
  • kale

Healthy fats

Don’t be afraid of eating fats.

Your body needs healthy fats no matter what eating plan you’re on. Olive oil and avocado oil are great choices to include. Nuts, seeds, olives, and avocados make great, healthy additions to any diet.

Other fats such as butter and coconut oil contain higher amounts of saturated fat, they should only be used in moderation.

Move your body

Regular exercise is not necessary in order to lose weight, but it can help you shed fat a lot more quickly. Lifting weights, in particular, provides excellent benefits.

You can help prevent your metabolism from slowing down by lifting weights, which will also help you burn calories.

You should try to strength train three to four times a week. If you have never done it before, it might be a good idea to get help from a trainer. You should also let your doctor know if you are starting a new exercise plan.

If you cannot lift weights, you can still do cardio workouts like walking, running, cycling, or swimming. These activities are great for losing weight and staying healthy.

Both cardio and weightlifting can help with weight loss and offer many other health benefits.

Eat Slowly

It’s a good idea to choose foods you like, really taste each bite, and chew slowly and only swallow when the food is all chewed up. 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.

Have you ever felt like you’re being told what to eat, but then when you don’t like that food?  When that happens, you’re less likely to stick to healthy habits in the long run.

Try new fruits and vegetables. Find out how to make new dishes that are both varied and flavorful. Add herbs and spices to enhance flavor. Or if you prefer, simply enjoy the sweetness of fruit and the natural flavor of raw or steamed veggies. Your relationship with food can be enjoyable — there’s no reason it shouldn’t be!

Keep a Daily Gratitude Journal

Some of our eating habits are based on our emotions, even if we don’t realize it. For example, we may use food to help us deal with stress. Rhoda Lucas, a fat loss specialist from Sydney, gets her clients to keep a daily journal of things they’re grateful for, or just a journal to write in when they’re stressed. According to Rhoda, when they do this, they’re better prepared to deal with stress by acknowledging it and using other techniques, instead of resorting to food as a coping mechanism.

Batch Cook and Prep

Each Sunday, Rhoda cooks enough chicken for the week. She cuts off the fat, bakes it with seasoning, measures 3.5 ounces, and puts that much into a container with some frozen veggies, so she can grab one a day to bring to work. Rhoda also takes the time to make up individual containers of ¼ cup of rolled oats, 1 tablespoon each of natural peanut butter and ground flax, and a pinch each of protein powder and cinnamon to sweeten. So when she’s feeling a bit like a zombie in the morning, all she needs to do is add water and microwave!

Don’t Forget the Weights

According to Rhoda, you should be lifting weights at least two to three times a week using moderate to heavy weights in order to increase your muscle mass. When you have more muscle, the food you eat is more likely to be used as fuel rather than stored as fat.

Get Enough Z’s

If you don’t get enough sleep, you’re likely to eat more. That’s because not getting enough shut-eye increases the hunger hormone ghrelin and decreases the satisfaction hormone leptin. Not getting enough sleep also makes it harder to resist high-calorie foods. So if you’re looking to make healthier choices, aim for seven to eight hours of sleep a night.

Stay Hydrated

A recent study found that people who drink two glasses of water before meals are more likely to lose weight than those who don’t drink water before meals, and they’re more likely to keep the weight off. This simple tip works in two ways: first, thirst can sometimes masquerade as hunger, causing you to eat more than you would otherwise. Second, water makes you feel fuller, so you’re likely to eat less during a meal.

What About Calories and Portion Control?

If you’re not losing weight, one potential reason could be that you’re not tracking your calorie intake.

If you want to lose weight by sticking to a calorie deficit, you can use a free online calculator to estimate your calorie needs.

You should not drastically reduce the number of calories you consume as it can be dangerous and less effective for weight loss. You should slowly reduce your calorie intake by a sustainable and healthy amount that your health professional recommends.

The Bottom Line

You are more likely to be successful at losing weight if you reduce the amount of refined carbs you eat and replace them with complex carbs.

You can lose weight by eating healthy food until you’re full by incorporating a sustainable lower-calorie eating plan.

Losing weight quickly may be something you want, however it’s crucial to think about the long term. You might lose water weight quickly, but it takes more time to lose fat. Also, developing sustainable weight loss could take longer than you might expect.

Creating a healthy diet and an exercise plan is important if you want to manage your weight in a healthy way for the long term.

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

Learn More About Elegant Eating and How to Get Started

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