Anyone who’s struggled to lose weight for good knows it’s easier said than done.
Fortunately,Eat This, Not That!recognizes how challenging it can be to keep weight off long-term.
That’s why we spoke with health and nutrition experts to deliver 15 stellar tips for sustainable weight loss.
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Have whole foods make up most of your diet.
Don’t skip breakfast.
Science supports Mitri’s claim.
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Practice mindful eating.
Mindful eating is an excellent technique for building healthy eating habits.
Ultimately, mindful eating can make mealtime more enjoyable and help prevent overeating, according toresearch.
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“Practice mindful eating by paying attention to hunger cues and eating slowly,” suggests Best.
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Weigh yourself weekly.
It’s easy to fall into the weight loss trap of obsessing over the number on the scale.
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But weighing yourself every day has its drawbacks.
A healthier way to track your progress is by weighing yourself once a week.
“Tracking your weight often keeps you accountable and aware of what’s happening.
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Stay on top of your hydration.
“Drink plenty of water to stay hydrated and reduce calorie intake,” recommends Best.
Exercise regularly.
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“Exercise may be the most beneficial for weight loss maintenance,” Mitri states.
“And after you reach your goal weight, regular exercise becomes even more important.
It’s no secret that regular exercise is a fundamental component of sustainable weight loss.
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That’s because physical activity bumps up the calories your body torches for energy.
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Prioritize sleep.
According toSleep Foundation, there’s a strong connection between sleep and weight loss.
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“Getting enough quality sleep each night will support weight loss and overall health,” says Best.
Stay clear of processed foods.
Processed foods are the yin to whole foods' yang.
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While plant-based whole foods benefit weight loss, processed foods are the polar opposite.
The other half ate a less processed diet with salads, vegetables, grilled beef, and fish.
“Limit highly processed foods and focus on whole, minimally processed foods,” Best advises.
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Practice portion control.
A much healthier approach to long-term weight loss is practicing portion control, according to2014 research.
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Add movement throughout your day.
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Make exercise enjoyable.
Otherwise, you’ll likely lose steam and not keep the weight off.
“Find an exercise routine that you enjoy and stick with it,” encourages Best.
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Track what you’re eating.
you’re able to’t improve what you don’t track.
This practice involves keeping a daily log of what you eat and jotting down how you feel afterward.
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“Stay accountable by tracking your food intake and progress towards your weight loss goals,” says Best.
Build community.
This law of averages applies directly to your health and fitness.
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Practice deep breathing exercises.
You may ask yourself, “How can breathing help me lose weight?”
Celebrate your successes.
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Now all that’s left is to celebrate your accomplishment.
“Set realistic, achievable goals and celebrate your progress along the way,” suggests Best.
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