There is so much information out there on how to lose weight. The only problem is that sometimes this information is harmful, especially when it comes to the new fad diet or restrictive eating plan.
At the end of the day, weight loss is different for everyone and the plan should depend on what is healthy for each individual person. However, there are some common eating habits that most people may find helpful as a healthy starting point.
Read on for some of the most helpful weight loss tips our dieticians swear by. Then for more healthy weight loss tips, check out 4 High-Protein Foods To Lose Weight After 40.
“Protein is responsible for building lean muscle and reducing fat, while also reducing hunger,” he says. Courtney D’Angelo, MS, RDauthor in what a wellness. “This means that if you eat enough protein every day, you’ll naturally get rid of unwanted fat in the areas that don’t serve you well and keep you fuller for longer periods of time.”
If you need an extra protein boost, try one of these high-protein recipes for a faster metabolism. Or if you need to supplement some protein to get enough, you can try one of these 10 Best Protein Powders for Weight Loss.
“Eating enough protein per day is something I really believe in when it comes to losing weight. It’s not a quick fix, but it’s a permanent fix, which is super powerful,” says D’Angelo.
Many of us don’t get enough vegetables in our daily diets, but this food group is important for your overall health, especially when it comes to healthy weight loss.
“Eating lots of vegetables at each meal can help because this way you won’t go hungry and you’ll also get a lot of plant-based (phyto)nutrients, fiber, vitamins and minerals for very few calories,” she says. dana ellis hunnes PhD, MPH, DR and author of Recipe for survival.
A recent systematic review published in nutrients concluded that increasing vegetable consumption is associated with greater weight loss in overweight and non-overweight people.
“Fiber helps with gut health and overall digestion, and can help your GI tract regulate many important hormones that play a role in sending signals to the brain,” he says. Morgyn Clair, MS, RDNauthor in fit healthy mom.
According to a study published in the Nutrition Magazineincreased fiber intake was associated with weight loss in participants who were considered overweight.
“Specifically, viscous fibers have been shown to increase satiety and promote weight loss in many clinical studies. The viscous fibers form a gel-like substance in the intestine, which can reduce the feeling of hunger. Rich sources of viscous fiber include things like asparagus, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, barley, and oat bran,” says Clair.
Losing weight doesn’t mean you have to give up your favorite desserts, especially since super restrictive diets can have some negative consequences. However, it’s helpful to monitor the amount of added sugar we consume and look at opportunities for healthier alternatives from time to time.
“Eating something like frozen berries, for example, for dessert instead of sugary sherbet or ice cream can save a lot of calories from sugar while giving you plenty of fiber, phytonutrients, vitamins and minerals,” says Hunnes.
One of the easiest and most important habits to incorporate into your routine is to make sure you drink enough water every day.
“Sufficient fluid in the body is essential for reaching and maintaining a healthy weight. Not only is water calorie-free, it can also help your body regulate hunger and satiety signals,” says Clair. “Often when the body is thirsty, it manifests itself as hunger, so staying hydrated can help you say no to unhealthy snacking habits.”