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        BistroMD Health Library

        Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

        Weight Loss

        From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

        21 Tips to Help You Lose Weight

        Our experts have put their heads together and jotted the best weight loss tips down on paper, just for you!


        Successfully losing weight does not have to be a tight-lipped secret. We are sharing our best kept secrets from our team of nutrition experts.

        So use these tips to help you lose weight fast that are also sure to last!

        How to Lose Weight: 21 Expert Tips

        From packing healthy snacks to staying hydrated with water, learn the best way to lose weight once and for all.

        1. Do Not Ignore Hunger

        If ignoring hunger, it may be impossible to resist any type of food, healthy or not. So instead of pushing it aside, intently feed into it with nutrient-dense foods.

        Also, stop hunger before it starts by planning meals and snacks for the day to keep appetite at bay.

        2. Focus on Adding Foods, Not Taking Them Away

        f you are the type of person who makes a list of foods to stay away from to lose weight, throw it out! Instead, make a list of foods you want to add to your diet.

        The more you focus on foods you enjoy and are good for health, the less deprived you will feel while changing eating habits. So yes, this means relishing on an ice cream scoop every now and then!

        3. Choose a Different Word than "Diet"

        If the phrase "going on a diet" gives you dread, try on other phrases for size. For instance, use "I am going to start eating better," or "I am going to feed my body better foods."

        These phrases are not only more encouraging but are actionable and offer direction.

        4. Eat the Rainbow

        Choose foods that are red, orange, and yellow one day then try eating green, blue, and purple the next.

        Focusing on colorful foods will naturally displace foods that are calorie-laden (and foods that are not nearly as beautiful)!

        5. Stay Hydrated With Water

        Staying hydrated can help curb appetite and support healthy metabolism. It can reduce water retention, too.

        To find out how much water to drink, divide body weight (in pounds) by 2. This gives you the approximate amount of water you need daily in ounces. For example, a woman who weighs 160 pounds should drink about 80 ounces of water each day. This is equivalent to five, 16-ounce water bottles each day.

        6. Pack Healthy Snacks the Night Before

        To ease a busy morning, pack healthy snacks for the next day. Take them to work or while running errands to curb hunger when it starts to surface.

        Snacks should mostly be rich in protein, though pairing with fiber and healthy fat can further induce satiety. Successfully losing weight does not have to be a tight-lipped secret. 

        7. Split and Share Meals When Dining Out

        Restaurant portions have become outlandishly large and laden in calories. To still enjoy eating out, split and share the meals with a dinner guest.

        You can also split and box half the meal for lunch the next day.

        8. Gear Up Your Ears for an Effective Workout

        To help increase focus during a workout, put in headphones. An upbeat playlist and funny podcast are just a couple of options to truly rev up any exercise!

        For your smartphone, there are apps that have real-time coaching. They use a GPS to encourage you to speed up or slow down to maintain a targeted pace.

        9. Count Nutrients, Not Calories

        Counting calories can be valuable to track energy intake, but it should not be the primary focus.

        For instance, while a 100-calorie pack of cookies is fairly low in calories, it lacks fiber and other nutrients. It may also be loaded with sugar and, truly, empty calories.

        Instead, top berries onto Greek yogurt. The body will be supplied with calcium, magnesium, and protein from the yogurt, and lots of vitamin C, fiber, and colorful phytochemicals from the berries.

        If you start counting nutrients, instead of calories, you will be consuming foods that are healthier and more satisfying.

        10. Pick the Right Plate for Proper Portions

        Start by looking at the size of your current plate. If larger than a frisbee, it is probably too large and properly-sized portions look small. Look for a plate about 8 inches or less in diameter to retrain your eyes to the right portion size.

        Using smaller spoons to eat desserts can help you savor the flavor of a smaller portion in a smaller bowl, and it lasts longer, too.

        11. Track Food Intake for Awareness and Accountability

        Tracking and checking in with calories every now and then is the perfect way to keep tabs on your intake. What's more, a study revealed that people who kept a food log regularly lost twice as much weight as people who did not!

        When logging, also include condiments, beverages, and small candies, as these can easily add up over an entire week.

        12. Enjoy Soup Before Meals

        According to a study conducted by Penn State University, consuming soup before a meal can cut caloric intake by 20 percent!

        The study further encourages to choose soups wisely by picking a low-calorie, broth-based soup, about 100 to 150 calories per serving, as higher calorie and cream-based soups could increase the total calories consumed.

        13. Make Small Changes for a Big Impact

        Weight loss may seem like a large obstacle, but truly small changes can lead to a big impact.

        Think about it: If substituting one trip to the vending machine for an apple and cheese snack, over time, that will impact your health positively if you stick with it. And before you know it, you will start making more small changes such as drinking water over soda or having a vegetable soup and salad for lunch instead of fast food.

        Ultimately, do not change everything at once and make sure each change is achievable for you. And if getting off track, forgive yourself and be proactive with planning.

        14. Slow Down at Mealtimes

        Most people need about 20 minutes for their brain to recognize satiation and stomach to feel full. A rushed meal means you will likely not experience satiety cues due to eating too quickly.

        Slow down at mealtimes by chewing 10 times before swallowing and putting the fork down between bites. Start to savor the flavor of foods being consumed, too.

        15. Take a Deep Breath

        Feeling anxious? These negative feelings may emerge a food craving and emotional eating bout. But instead of turning to food, take a deep breath.

        Research shows you can change vagal nerve tone, a nerve that can influence stress hormones and emotions, by taking slowly inhaling. So not only can you save on calories, but induce feelings of calmness almost instantly.

        16. Adjust Your Attitude

        Instead of inspecting all the things that are wrong with a diet or your current food choices, look to all things that are right. Battle negativity by completely avoiding the word 'but' and use 'and.'

        Rather than saying, "I bought apples for snacks but sometimes I forget to eat them…" try saying, "I bought apples for snacks and I remember to eat them often." This one little switch will work wonders in your mindset.

        17. Keep Gum Handy

        If feeling tempted to binge on food, pop a piece of gum in your mouth rather than resorting to a snack.

        Most individual pieces of gum contain less than five calories, which is trivial compared to the hundreds that could have been consumed.

        18. Reflect On Motivation From Your Mirror

        A mirror is much more than a reflection of your physical self. It can also be the motivation you want and desire day-in and day-out. Writing on your mirror can also help keep you from focusing on flaws, or getting discouraged too easily.

        Even something simple like, "I am determined" can do a lot for your mentality when reading and agreeing with it every day.

        19. Just Say "Yes" to Sleep

        Sleep the recommended seven to nine hours each night, as lack of sleep can heighten cravings towards comfort foods and plummet energy to be active throughout the day.

        Unfortunately, though, most adults in the United States do not get enough sleep. To get adequate shuteye, stay consistent with sleep and wake times. Also avoid caffeine, naps, large meals, and screentime leading up to bed.

        20. Start the Day With a Balanced Breakfast

        In hopes to save calories, you might be skipping out on breakfast. However, starting the day with a balanced meal helps insulin level steady all morning and prevents from overindulging as the day goes on.

        To make the most out of that morning meal, do not miss these high-protein and low-carb breakfast ideas.

        21. Consider a Meal Delivery Service

        A weight loss meal delivery service is a valuable, yet an effortless solution for those desiring weight loss without the time and effort needed to prepare a diet plan.

        Balanced meal plans delivered straight to your door can help you lose weight quickly and improve your health for the long-term!

        Written By Christy Zagarella, MS, RDN. Published on March 01, 2019. Updated on September 18, 2019.


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