If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer ‘ anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. Make it your mission to eat three meals and two snacks every day, and don’t wait longer than three to four hours without eating. Building muscle is “essential” for your body on so many fronts, says Sassos, but it also aids in achieving a healthy weight.
Many people struggle with losing weight and often try various methods to shed those extra pounds. However, not all weight loss strategies are effective for everyone. After years of trial and error, I finally found what *actually* helped me lose weight.
**Diet Is Key**
One of the most crucial factors in my weight loss journey was focusing on my diet. I realized that what I put into my body had a direct impact on my weight. By incorporating more fruits, vegetables, lean proteins, and whole grains into my meals, I was able to feel full and satisfied while also cutting back on unhealthy foods.
Protein is an essential nutrient your body needs to survive and thrive.14 In addition, boosting your protein intake may help speed up your weight loss. Melissa Prest, R.D., D.C.N. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked). But the good news is, bodyweight is not the end all be all of health and happiness, and you can be fit and healthy and feel really good, even if you’re not as thin as you’d like to be.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38). Think about ways you can increase your physical activity throughout the day if you can’t fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping. As appealing as quick weight loss sounds, no miracle drink or food can help you magically shed pounds. Losing weight comes down to small diet and exercise changes over time.
Experts, however, say to be wary of any trend that promises to purge pounds fast. But the calories in protein shakes can ‘add up quickly,’ Angelone says, noting that they often have extras like nut butters and coconut oil. ‘If pre-made shakes are purchased, it is important to read the nutrition facts and ingredient label,’ she says.
Consistent Exercise Routine
In addition to revamping my diet, I also started incorporating regular exercise into my routine. Whether it was going for a run, attending fitness classes, or hitting the gym, staying active played a significant role in helping me lose weight. Not only did exercise help me burn calories, but it also boosted my metabolism and improved my overall health.
For instance, opt for fewer carbohydrate-heavy snacks like pretzels or canned fruit, and choose an added portion of vegetables at each meal. For lunch and dinner, try to plan meals that are 50% vegetables, 25% carbohydrate or starch and 25% lean protein. Briefly, your RMR is the amount of energy/calories your body burns each day to stay alive.
‘Feelings of guilt from eating forbidden foods can snowball into unhealthy emotions in childhood, adolescence and even adulthood,’ she says. Whatever diet you choose ‘ and many different diets can help you lose weight ‘ don’t give up because you get too hungry. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Doing cardio ‘ whether it’s jogging, running, cycling, power walking, or hiking ‘ is a great way to burn calories and improve both mental and physical health. Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
They also provide fiber and water, both of which help you feel fuller. Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day (4, 5, 6, 67). A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3, 4).
Accountability and Support
Having a support system and being held accountable were crucial aspects of my weight loss journey. Whether it was joining a weight loss group, working out with a friend, or tracking my progress through a fitness app, having others to lean on and keep me motivated made a significant difference in reaching my goals.
Consistency Is Key
Ultimately, what *actually* helped me lose weight was consistency. By sticking to my healthy eating plan, staying active, and remaining dedicated to my goals, I was able to see results over time. While there may be bumps along the road, staying consistent and committed to making positive changes is essential for successful weight loss.
