The best ways to lose weight and keep it off, according to science
- Sustained weight loss can be a struggle, but there are practical tips that can help.
- Successful strategies include cutting back on foods and drinks that have been strongly tied to weight gain, and increasing your intake of more nutrient-dense foods.
- Other approaches focus on ways you can set yourself up for long-term healthy eating in subtle, gradual steps.
In a country that eats dessert for breakfast, sustained weight loss can feel like an uphill battle.
Aside from avoiding obvious minefields like stacks of syrup-drenched pancakes and huge muffins, there are several practical guidelines to follow if you're looking to slim down. These tips can be helpful whether you're struggling to lose weight or simply aiming to reboot your eating plan with some healthier basics.
Still, if you're aiming to make big changes to your diet and to your health, it's always helpful to get help from a trained medical professional like a physician, registered dietitian, or family doctor. They'll be able to go over any questions you have about the suggestions you find here.
Start eating more vegetables — especially greens.
Replace soda or sweet tea with sugar-free drinks.
Swap the white bread and rice in your meals for whole grains.
Cut back on carbs where you can.
Aim to lose only about a pound or two a week.
Move around more.
Pay attention to protein.
Beware of items labeled "low-fat," "light," or "reduced fat."
Welcome some healthy fats back into your diet.
Cut back on sugar.
Try working out in the morning.
Eliminate trans fats from your diet.
Know the situations in which you tend to "fall off the wagon" — and prepare ahead of time.
If traditional diets haven't worked for you, consider intermittent fasting.
If you go out to eat, plan to take up to half of your meal home with you.
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