Losing weight can seem like a daunting task when you’re just starting out.
With so manyweight loss methodsout there to choose from, it’s normal to feel a bit intimidated.
Just remembertaking the first big stepis usually the most difficult part!
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Learn your body’s hunger and fullness cues.
“For example, if you have tortillas, you havecarbs.
Protein, fat, veggies/color.
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[So,] what can [you] add?
Pack in the protein.
Protein-packed foodshelp you feel full and satisfied.
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“venture to includeprotein in snacks, and pair with a carbohydrate source (i.e.
Greek yogurt with fruit and hemp seeds),” Kidd recommends.
“It’s important to remember that nutrition isn’t one size fits all.
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Protein needs are unique based on things like body weight, activity level, medical history, and more.
Consume well-balanced meals the majority of the time.
Another one of the best weight loss tips from Kidd?
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“Not every meal will be perfectly balanced and that’s okay,” she says.
“Strive for balance overall.”
Eat mindfully.
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(For instance, do you feel like you ate enough?
Are you happy with the foods you chose?
How did this meal make you physically feel?)
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It’s difficult to eat mindfully when we’re under-fueled!”
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Don’t skip meals.
Skipping meals deprives your body of necessary fuel and nutrients.
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It’s a major no-no if you want to lose weight.
Minimize ultra-processed foods.
“Did you notice I didn’t say to cut out all processed foods?
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Kick up the home cooking.
“But venture to plan for more meals at home if you’re someone who dines out frequently.
washing and chopping your produce so that part is already finished when you’re preparing your meal).”
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Ditch the ‘all-or-nothing’ mentality.
If they truly worked, we wouldn’t be trying them over and over again, right?
Improving your nutrition and relationship with food takes time and support, remember to give your grace and patience.
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Establish short-term and long-term goals.
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Understand your body, and be patient.
Losing weight takes hard work, dedication, and time.
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“Everyone is built differently, and some people may lose weight faster than others,” Shapiro explains.
“Looking for quick results and going too hard and fast (e.g.
extreme detox orWhole30program) can have adverse effects such as binging, regain of water weight.”
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“Hydration is an often overlooked step in weight loss,” Shapiro tells us.
So fill up your water bottle, and drink up!
Don’t fear carbs.
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Not all carbs are bad!
“Don’t be afraid of carbs or fat,” Shapiro stresses.
“Avoiding or restricting one specific food group can result in overeating other foods.
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Not all carbs and fats are created equal.
Adequate amounts of complex carbohydrates and healthy fats are important for sustaining energy and satiety.”
Indulge in ‘treat meals’ rather than cheat days.
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“Fitting in a treat during a meal or anytime in a day/week/month can be more sustainable.”
Control your portion sizes.
Controlling your portion sizes is another crucial healthy eating habit for weight loss you should stick with.
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“Portion control is equally important as what you are eating,” Shapiro says.
“Excessive intake of any food, even protein, can turn into fat.”
Keep a food journal.
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In fact, it’s a tip experts swear by.
“A food journal helps you see your dietary pattern and keeps you accountable,” Shapiro says.
“It is also a low-cost weight loss strategy.”
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you could’t manage what you’re not aware of!
Perform high-intensity interval training (HIIT).
If you haven’t performed high-intensity interval training (HIIT) before, now is the time to start.
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Find an accountability partner.
Goodson encourages, “Share your weight loss goals with a friend or join a support group.
Having someone to hold you accountable can boost motivation and commitment.”
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Consider having smaller meals throughout the day.
Enjoying smaller, more frequent meals throughout the day may be the way to go.
“Your body stores calories so that hold onto energy.
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Cut back on snacking.
“Cut down on snacking throughout the day,” Biglia says.
Small changes can make a big difference in the long run.
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Add strength training to your routine.
If you’re not already doing strength work in your fitness routine, it’s time to change that.
“There’s a misconception that sweating a lot leads to weight loss.
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Weight and strength training is very important for a fitness journey.”
But don’t forget about cardio; it’s all a healthy balance.
Cardio training a few times a week will also help you create that calorie deficit.”
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Consume sufficient fiber.
Along with protein, fiber is a diet staple for weight loss.
It is also important for bowel movement,” Shapiro explains.
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We’d say it’s about time to tune up your shopping list.
(Just be sure to drink plenty of water when boosting the amount of fiber you eat!)
Don’t drink your calories.
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Indulging in a morning latte at your favorite coffee joint can cost you excess, unnecessary calories.
Drinking your calories is something Grillo cautions against.
This tip circles back to weight loss basics: calories in versus calories out.
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“Dieters put themselves behind the eight-ball by consuming too many liquid calories,” Grillo explains.
Stick to low-calorie drinks such as water, regular coffee, tea, and diet beverages.”
Add more movement to your day.
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Dig deep.
Grillo encourages you to “dig deep” and “remember how capable you are.”
Many diets are incredibly restrictive, which makes them unsustainable to maintain in the long term.
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(Not to mention, they can be all-around unenjoyable!)
That’s why he suggests practicing “flexible dieting,” or following the 80-20 rule.
Keep things simple.
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There’s no need to over-complicate things.
Rather, keep it simple!
Calories consumed, minus calories out, will result in fat loss.
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“A major problem with losing weight is that the advice can seem overwhelming,” Grillo explains.
“Thousands of different exercises.
Hundreds of thousands of different supplements.
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Hundreds of different diets.
The confusion can lead to analysis paralysis and a lack of action.
The fact is that any plan that works is going to work because it is cheating a calorie deficit.
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Simply focusing on moving your body more and eating less will lead to inevitable fat loss over time.”
Be consistent.
You won’t get anywhere in your weight loss progressor any fitness goal, for that matterwithout consistency.
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So focus on “consistent imperfection,” as Grillo calls it.
“Consistent imperfection beats inconsistent perfection when it comes to weight loss,” he says.
“If there is one ‘golden rule’ of losing weight and getting fit, it is consistency.
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Consistent imperfection allows a weight loss hopeful to still enjoy their life and make progress.
Get solid sleep.
“Your body needs to rest and recover and that does not happen without proper sleep.
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Exercise with a purpose.
“When it comes to exercise, intensity is everything,” Grillo explains.
verify you walk away from each workout feeling challenged and accomplished.”
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Open up the shades.
Allowing rays of sunshine to flow into your home gives you an instant happiness boost.
Needless to say, let the light shine in!
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Be kind to yourself.
Along your journey, you should be your absolute best motivator.
Some days you may see more progress than others, but it’s all part of the process.
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It’s important to be gentle with yourself,” Biglia says.
Start drinking green tea.
The participants who had green tea extract for 12 weeks ended up losing around 7.3 pounds.
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Ditch the top to your sandwich.
Just be sure your sandwich contains plenty of protein and fiber so you stay full.
Switch out your go-to pasta for a healthier alternative.
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Let’s be honest: Pasta with sauce and a sprinkle of cheese is a household staple meal.
But eating too many refined carbs isn’t doing your waistline or weight any favors.
It’s all about getting creative and making smarter meal choices.
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Incorporate coconut oil into your cooking.
Establish effective ways to manage stress.
Above all, your mental health should come first.
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After all, according to Goodson, “High stress levels can lead to emotional eating.”
Eat more whole foods.
The saying “you are what you eat” rings true.
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That’s why eating more whole foods is good for the mind, body, and soul.
Don’t go to sleep too late, and wake up early.
You may be surprised to hear that your bedtime and waking time can impact weight loss.
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According to aNorthwestern Medicine study, night owls are at a greater risk of gaining weight.
Plan out your snacks and meals.
Having nutritious snacks and meal options readily available makes healthy eating much more of a seamless process.
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“Planning allows you to make healthier choices and avoid impulsive, unhealthy options,” Goodson tells us.
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Work with a personal trainer.
Start your day with a well-balanced breakfast, like oats with veggies blended in!
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Rather than fully enjoying the morning, many of us rush through it to get to work on time.
But skipping out on breakfast is a major no-no, according to Pratt.
If you need some inspiration, consider a weight-loss-friendly breakfast such as oats with veggiessuch as shredded zucchiniblended in.
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Top off your bowl of oats with nuts, seeds, and some fresh fruit.
34 High-Protein Breakfasts That Keep You Full
Get some fresh air in the morning.
Don’t fall asleep with your TV on.
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So be sure to turn off your TV before snoozing into dreamland.
Add supplements to your diet.
But are you familiar with the bestweight loss supplementsout there?
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If not, it’s time to get familiar and add them to your diet.
Tweak your cup of joe.
If youreallycan’t live without your cup of joe, consider tweaking it.
Chan School of Public Health.
Eat some grapefruit.
Grapefruit tends to get a bad wrap, but this citrusy fruit is chock-full of healthy goodness.
Exercise for at least 30 minutes each day.
Finding the time to exercise amid an always-busy schedule can feel like a real chore.
