Weight loss is a problem that many people face. We’ve all seen friends go on diets, lose weight, then quit and gain it all back. Why? Diets are ineffective.
Diets are no longer effective. Even well-known strength and conditioning coaches agree. Restricting calories repeatedly changes your metabolism. That is why so many people gain all of the weight they lost while dieting.
People continue to go on diets because they are desperate to lose weight. While there is no magic weight-loss pill, there are steps you can take to lose weight safely and permanently while improving your health.
12 Healthy Weight Loss Tips
The advice to “eat less and move more” isn’t entirely correct. It is important what you eat.
And here’s a dirty little secret: one of the leading causes of obesity is the consumption of refined carbohydrates (simple sugars and starches).
Carbohydrates that are not burned are stored as fat in your body. We have become fatter than ever since food manufacturers began stocking supermarket shelves with “no-fat” and “low-fat” foods, the majority of which contain added sugars.
This list of healthy eating habits is by no means exhaustive, and it is always recommended that you consult a doctor or nutritionist before making any decisions, especially if you have any health concerns.
1. Eat a nutritious breakfast every morning.
Breakfast boosts your metabolism. If you skip breakfast, you’re more likely to overeat later in the day.
One thing that all people who lost weight and kept it off for more than five years did was eat breakfast.
But Pop-tarts, donuts, and Hot Pockets aren’t going to cut it. Healthy options include cooked oatmeal, whole grain cereals, whole grain breads, eggs, and tofu with a salad.
2. Stop counting calories and start eating foods that nourish your body instead.
A meal made up of fat-free, sugar-free, refined processed foods is also devoid of nutrients. Furthermore, it will not satisfy you as long as a meal of nutrient-dense whole foods such as vegetables, lean meats, whole grains, and healthy fat.
Your body will return to its natural healthy weight as you begin eating more nutritious foods and increasing your physical activity (if you aren’t already).
3. Always keep washed and cut vegetables and fruit in your refrigerator.
This way, they’re easy to grab when you’re hungry (rather than reaching for that huge bag of potato chips), and you can toss them in your bag when you’re on the go.
4. Substitute unsweetened beverages for diet soda.
Diet drinks keep your sweet tooth satisfied. They also make you feel good. Many people who consume diet beverages reward themselves with extra calories throughout the day. Drink iced teas or plain or carbonated water with a slice of lemon or lime instead.
5. Make a healthy meal using the “Plate Method.”
Half of your plate should consist of low- or non-starchy vegetables such as broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens, as well as some fruit.
Fill one-quarter of the container with a whole grain such as brown rice, barley, bulgur, or quinoa, or a starchy vegetable such as corn, potatoes, or beans.
Fill the last quarter with protein such as broiled, sautéed, roasted, or baked (not fried) fish, skinless chicken or turkey, lean cuts of meat, tofu, or eggs.
6. Reduce your carbohydrate intake
Refined carbohydrates that are not burned (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) are converted to fat.
Even fruit yogurt and many breakfast cereals contain a lot of added sugar. Replace fruity yogurts with Greek plain yogurt, opt for high-fiber, lower-carb cereal, and include avocado slices, unsalted nuts, seeds, and olive oil in small amounts in your meals.
7. Reduce the size of your lunch and dinner plates.
If you and your family eat on plates that are larger than ten inches in diameter, switch to plates that are nine or ten inches in diameter. We eat what is in front of us. When you use smaller plates, you have less food in front of you to eat.
8. Eat less healthy foods in moderation on occasion, unless there is a medical reason not to.
Allowing yourself to eat something you enjoy can make you feel deprived and frustrated, undermining your efforts to eat well.
9. When dining out, request that your server double the green vegetables in place of the potato or rice.
This is something I always do to get more nutrition and fewer carbs. Also, at the table, share your food. My husband and I always share an appetizer, and if someone orders dessert for a group, it comes with a spoon for everyone.
10. Keep tempting foods away from the house.
Fill your refrigerator and pantry with healthy foods, and you’ll be creating an environment that will help you succeed. When you’re out, treat yourself every now and then.
11. Encourage family and friends to eat healthier alongside you.
It’s easier when you work together, and your family will benefit from your efforts as well.
12. Be kind to yourself and quiet your inner critic.
Take note of your positive efforts throughout the day and compliment yourself. “Instead of a slice of pizza, I chose a healthy vegetable plate. Excellent work!”
The more you applaud yourself for doing well, the more energy you’ll have to keep doing it. Stop telling yourself you’ll never succeed or beating yourself up for eating two bowls of ice cream!
To quiet your inner critic, go for a short walk, put on some music and sway, and most importantly, tell yourself that tomorrow is a new day and a new start.