25 best diet tips to lose weight and improve health
25 best diet tips to lose weight and improve health
While there are many ways to lose weight, finding a healthy diet and exercise plan that you can follow for a lifetime is the best way to ensure successful, long-term weight loss.
Let's face it, there's a wealth of information on the internet about how to lose weight fast and get in shape.
If you are looking for the best tips on how to lose weight and not gain weight, this seemingly endless amount of advice can be confusing.
From diets that promote raw foods to meal plans based on shakes and prepackaged foods, there is a new trendy diet every day.
The problem is that while very restrictive diets and elimination schemes are likely to result in short-term weight loss, most people cannot maintain them and end up throwing in the towel within a few weeks.
While losing 10 pounds (4.5 kg) in a week with a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable.
The real key to safe and successful weight loss is to lead a healthy lifestyle that suits your individual needs and you can maintain for a lifetime.
The following tips are healthy and realistic ways to get back on track and move towards your weight and fitness goals.
Here are 25 top diet tips to help you improve your health and lose weight.
1. Add fiber
Fiber is found in healthy foods, including vegetables, fruits, beans, and whole grains.
Some research has shown that simply eating more fiber-rich foods can help you lose and maintain weight ( 1 , 2 ).
Increasing your intake is as simple as adding beans to your salad, eating oats for breakfast, or snacking on fiber-rich nuts and seeds.
2. Added sugar
Added sugar, especially from sugary drinks, is a major contributor to unhealthy weight gain and health problems like diabetes and heart disease ( 3 , 4 ).
Also, foods like candy, soda, and baked goods that are high in added sugar tend to be very low in the nutrients your body needs to stay healthy.
Avoiding foods high in added sugar is a great way to lose weight.
It's important to note that even products advertised as "healthy" or "organic" can be very high in sugar. So be sure to read food labels.
3. Make room for healthy fat
While fat is often the first thing to cut when you're trying to lose weight, healthy fats can actually help you reach your weight loss goals.
In fact, eating a high-fat diet rich in foods like olive oil, avocados, and nuts has been shown in several studies to maximize weight loss ( 5 , 6 ).
What's more, fats help you stay full longer, reduce food cravings, and help you stay on track.
4. Minimize distractions
While eating in front of the TV or computer may not seem like a diet violation, eating while distracted can cause you to consume more calories and gain weight ( 7 ).
Eating at the dinner table, away from potential distractions, is not only a good way to lose weight, but it also gives you time to reconnect with loved ones.
Smartphones are another device that should be set aside while eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as watching TV or a computer.
5. Path to health
Many people find that they need to stick to a strict exercise regimen to speed up weight loss.
When you're trying to get in shape, different types of activity are important, but walking is a great and easy way to burn calories.
In fact, just 30 minutes of walking a day has been shown to help you lose weight ( 8 ).
In addition, it is a pleasant activity that can be practiced both indoors and outdoors at any time of the day.
6. Find your inner chef
Cooking more meals at home has been shown to promote weight loss and healthy eating ( 9 , 10 ).
While eating out is enjoyable and can fit into a healthy eating plan, focusing on cooking more meals at home is a great way to control your weight.
What's more, cooking at home allows you to experiment with new, healthy ingredients while saving you money
.
7. Breakfast rich in proteins
Including protein-rich foods like eggs in your breakfast has been shown to promote weight loss ( 11 ).
Simply swap out your daily bowl of cereal for protein porridge with eggs and sautéed vegetables to shed those extra pounds.
Increasing your protein intake in the morning can also help you avoid unhealthy snacking and improve appetite control throughout the day ( 12 ).
8. Don't eat calories
While most people know that they should avoid carbonated drinks and milkshakes, many people don't realize that even drinks advertised to improve athletic performance or health may contain unwanted ingredients.
Sports drinks, coffee drinks, and flavored waters tend to be high in calories, artificial colors, and added sugar.
Even juice, often touted as a healthy drink, can lead to weight gain if you consume too much.
Focus on hydrating with water to minimize your daily calorie intake
.
9. Shop Smart
Making a shopping list and sticking to it is a great way to avoid buying junk food on impulse.
In addition, shopping listing has been shown to lead to healthier eating and promote weight loss ( 13 , 14 ).
Another way to limit unhealthy grocery shopping is to eat a healthy meal or snack before you go shopping.
Research has shown that hungry shoppers tend to buy high-calorie junk food ( 15 ).
10. Stay Hydrated
Drinking enough water throughout the day is good for overall health and may even help you maintain a healthy weight.
One study of more than 9,500 people found that those who did not get enough fluid had a higher body mass index (BMI) and were more likely to be obese than those who were properly hydrated ( 16 ). .
What's more, people who drink water before meals consume fewer calories ( 17 ).
11. Practice Mindful Eating
Rushing or eating on the go can cause you to eat too much too quickly.
Instead, be mindful of your food, focusing on the taste of every bite. This can cause you to be more aware of when you're full, reducing your chances of overeating ( 18 ).
Focusing on eating slowly and enjoying your meal, even if you don't have much time, is a great way to reduce overeating.
12. Cut down on refined carbs
Refined carbohydrates include sugar and grains that have had fiber and other nutrients removed. Examples include white flour, pasta and bread.
These foods are low in fiber, digest quickly, and keep you full for only a short period of time ( 19 ).
Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or vegetables like carrots and potatoes.
They will keep you feeling full for longer and contain far more nutrients than refined carbohydrate sources.
13. Lift heavier to get lighter
While aerobic exercise such as brisk walking, running, and cycling are great for weight loss, many people tend to focus solely on cardio and don't add strength training to their daily routine.
Adding weightlifting to your gym workouts can help you build more muscle and tone your entire body.
What's more, research has shown that lifting weights slightly speeds up your metabolism, helping you burn more calories throughout the day, even when you're at rest ( 20 ).
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14. Set meaningful goals
Wearing jeans from school or looking better in a swimsuit are popular reasons why people want to lose weight.
However, it is much more important to truly understand why you want to lose weight and how weight loss can positively affect your life. With these goals in mind, you can stick to your plan.
Being able to play with your kids or having the courage to dance all night at a loved one's wedding are examples of goals that can help you make positive changes.
15. Avoid fad diets.
Fancy diets are promoted for their ability to help people lose weight quickly.
However, these diets tend to be very strict and not easy to maintain. This leads to the yo-yo diet, where people lose extra pounds only to gain them back.
While this cycle is common in those trying to get fat fast, the yo-yo diet is associated with more body weight gain over time ( 21 , 22 ).
In addition, studies have shown that the yo-yo diet may increase the risk of diabetes, heart disease, high blood pressure, and metabolic syndrome ( 23 ).
These diets may seem tempting, but a much better choice is to find a sustainable healthy eating plan that nourishes your body, not deprives it.
16. Eat Whole Foods
Keeping track of exactly what's going on with your body is a great way to get healthy.
Eating whole foods that don't have an ingredient list ensures you're feeding your body with natural, nutrient-dense foods.
When buying products with a list of ingredients, less is more.
If a product has a lot of ingredients that you're not familiar with, chances are it's not the healthiest option.
17. Sports buddy
If you're having trouble sticking to your workout regimen or healthy eating plan, invite a friend to join you and help you stay on track.
Research shows that people who lose weight with a friend are more likely to stick to weight loss and exercise programs. They also tend to lose more weight than those who walk alone ( 24 , 25 , 26 ).
Plus, having a friend or family member with the same health and wellness goals can help keep you motivated and have fun at the same time.
18. Don't deprive yourself
Telling yourself that you will never have your favorite food again is not only unrealistic, but it can turn out to be a failure for you.
Depriving yourself will only make you crave the forbidden food more and may cause you to overeat when you finally give in.
Making room for appropriate indulgences here and there will teach you self-control and save you from resenting your new healthy lifestyle.
Being able to eat a small portion of homemade dessert or enjoy your favorite holiday dish is part of a healthy relationship with food.
19. Be realistic
Comparing yourself to magazine models or celebrities on TV is not only unrealistic, but also unhealthy.
While a healthy role model can be a great way to stay motivated, over-criticizing yourself can set you back and lead to unhealthy behavior.
Try to focus on how you feel rather than how you look. Your primary motivation should be to become happier, fitter, and healthier.
20. Eat More Vegetables
Vegetables are rich in fiber and the nutrients your body needs.
What's more, increasing your vegetable intake can help you lose weight.
In fact, research shows that simply eating a salad before meals can help you feel full and eat less ( 27 ).
Plus, eating vegetables throughout the day can help you maintain a healthy weight and reduce your risk of chronic diseases like heart disease and diabetes ( 28 , 29 , 30 ).
21. Smart Snack
Snacking on unhealthy foods can cause weight gain.
The easiest way to lose or maintain a healthy weight is to make healthy snacks available at home, in the car, and at work.
For example, putting nut mix portions in your car or making chopped veggies and hummus in the fridge will help you stay on track when the urge strikes.
22. Fill the void
Boredom can push you to eat unhealthy foods.
Research has shown that boredom increases overall calorie intake because it causes people to eat more, healthy and unhealthy ( 31 ).
Finding new activities or hobbies that you enjoy is a great way to avoid boredom-induced overeating.
Simply walking and enjoying nature will help you get in the right frame of mind to stay motivated and stick to your wellness goals.
23. Take time for yourself
Creating a healthier lifestyle means taking the time to put yourself first, even if you don't think it's possible.
Life often gets in the way of losing weight and achieving fitness goals, so it's important to make a plan that includes personal time and stick to it.
Responsibilities like working and raising children are some of the most important things in life, but your health should be one of your top priorities.
Whether it's making a healthy lunch for work, running or attending a fitness class, taking time out to take care of yourself can do wonders for both your physical and mental health.
24. Find workouts you really enjoy.
The great thing about choosing a workout regimen is that there are endless possibilities.
While sweating while cycling is not your cup of tea, mountain biking in the park might be more to your liking.
Some activities burn more calories than others. However, you shouldn't choose a workout based solely on the results you think you'll get from it.
It is important to find activities that you look forward to and that will make you happy. This way you are more likely to stick with them
25. Support is everything
Having a group of friends or family members that supports you in reaching your weight and wellness goals is critical to successful weight loss.
Surrounding yourself with positive people who make you feel good while living a healthy lifestyle will help you stay motivated and stay on track.
In fact, research has shown that attending support groups and having strong social media helps people lose weight and keep it off ( 32 ).
Sharing your goals with trusted and encouraging friends and family will help you stay accountable and set you up for success.
If you don't have a supportive family or group of friends, consider joining a support group. There are a large number of groups that meet in person or online.
While there are many ways to lose weight, finding a healthy diet and exercise plan that you can follow for a lifetime is the best way to ensure successful, long-term weight loss.
In short
While there are many ways to lose weight, finding a healthy diet and exercise plan that you can follow for a lifetime is the best way to ensure successful, long-term weight loss.
While fad diets can offer a quick fix, they are often unhealthy and deprive the body of the nutrients and calories it needs, causing most people to revert to unhealthy habits after they reach their weight loss goal.
Being more active, focusing on whole foods, cutting back on added sugar, and making time for yourself are just a few ways to become healthier and happier.
Remember that weight loss is not universal. To be successful, it's important to find a plan that works for you and fits well with your lifestyle.
This is also not an all-or-nothing process. If you can't accept all the suggestions in this article, try starting with a few that you think will work for you. They will help you reach your health and wellness goals in a safe and sustainable way.
FAQ:
What is the best way to lose weight for a person?
One easy way to lose weight fast is to cut out liquid calories like soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.
What is the safest diet for weight loss?
The Atkins diet is the most famous low-carb diet for weight loss. Its proponents insist that you can lose weight by eating as much protein and fat as you want, but avoid carbs. The main reason why low-carb diets are so effective for weight loss is that they reduce appetite.
Where do you lose fat first?
You will first lose the hard fat that surrounds your organs such as the liver and kidneys, and then you will begin to lose soft fat such as the waist and thigh fat. Burning fat around your organs makes you leaner and stronger.
According to scientists at the Rowett Research Institute in Aberdeen, a high-protein, low-carbohydrate diet is the most effective diet for weight loss and hunger reduction, at least in the short term. The researchers gave healthy but obese men one of two high-protein diets.
What is the most successful weight loss program?
According to the experts who rated the diets below for US News, the best diet for weight loss is nutritionists. Volumetric and vegan diets came in second on this overall weight loss ranking, which takes into account both short and long term weight loss.