1. Start Where You Are and Do What You Can
“Don't feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for mostly sedentary people is to get a step counter and see how much you walk on a normal day. Then set a 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.”
— Esther Avant, an online sports nutritionist specializing in weight loss who is based in San Diego
2. Think Big — Not Small
“Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.”
— Avant
3. Look Beyond the Scale
“While the scale isn't useless, it also isn't the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale 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
4. Give Your Breakfast a Protein Boost
“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.”
— Younkin
5. In Fact, Consume Protein at Every Meal
“Eating protein-rich foods at every 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 at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.”
— Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois
6. Try to Eat Mainly Whole, Minimally Processed Foods
“ The multiple processing steps and added ingredients are the reason processed foods taste so good and we keep wanting more. They tend to contain large amounts of added sugars, fats and salt. Research suggests that people can take in up to 500 more calories a day when they're offered unlimited amounts of ultra-processed foods compared to unprocessed foods.”
— Palumbo
7. Limit High-Glycemic Carbohydrate Foods
“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like white potatoes and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This leaves you feeling hungry and wanting more food. More long-term studies are needed, but short-term studies provide evidence there is a connection. High-glycemic foods are not totally off-limits though. When you work with a registered dietitian-nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.”
— Sue-Ellen Anderson Haynes, RDN, CDCES, a certified personal trainer and national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston
8. Experiment With Fruits at Dessert Time
“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 10 percent of the U.S. population is meeting their fruit and vegetable intake. Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, grilled peach topped with vanilla yogurt and shaved almonds is amazing!”
— Anderson Haynes
9. Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper
“It's a saying that has many meanings, but you’ll want to take in more of your calories earlier in the day. A study published in November 2019 in the journal Nutrients found that subjects who were given small breakfast and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner. So here we see how smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. The interesting thing about this study was the time the dinner was eaten. They found that eating the main meal (larger meal) too late (after 3 p.m.) was associated with difficulty with losing weight. It’s important to note that this study is not saying that everyone should not eat after 3 p.m. Each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian nutritionist.”
— Anderson Haynes
10. Get Into Meal Planning
“Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. The benefit is knowing ahead that you'll be doing that so you're not scrounging when hunger sets in. And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder.” —
Jessica Levinson, MS, RDN, CDN, a culinary nutrition and communications dietitian based in Westchester County, New York
