From enjoying your meals to loading up on protein, here’s some down-to-earth advice for shedding pounds, straight from registered dietitian-nutritionists.
Let’s be real: you’ve probably come across some pretty wild weight loss tips over the years—like drinking celery juice every day or swapping meals for “diet cookies.” While there’s a ton of bad advice out there, there are also plenty of legit, research-backed tips for those ready to tackle their weight loss goals.
We chatted with nutritionists, dietitians, personal trainers, and other pros to bring you the best, most practical tips for losing weight. Here are 25 expert-approved, science-backed suggestions to help you hit and maintain a healthy weight.
- Eat Slowly
Take your time with meals! Enjoy each bite, chew well, and let your body catch up to know when it’s full. Eating slowly not only makes food more enjoyable but also helps you recognize when you’re satisfied. - Enjoy Your Food
Don’t just eat what you’re told—find foods you love! Experiment with new fruits and veggies, try different cooking methods, and spice things up. Eating should be a pleasure, not a chore. - Keep a Gratitude Journal
Sometimes we eat out of stress without even realizing it. Try jotting down things you’re grateful for or just venting in a journal when you’re feeling overwhelmed. It can help you cope without reaching for snacks. - Batch Cook and Prep
Every Sunday, whip up meals for the week. For breakfast, mix oats, peanut butter, flax, and protein powder—just add water and microwave! Prepping lunches in advance makes it easy to grab and go. - Don’t Skip Weights
Make sure to lift weights or do strength training a couple of times a week. It helps build muscle, which means your body burns more calories even when you’re not working out. - Get Enough Sleep
Lack of sleep can mess with your hunger hormones, making you crave junk food. When you’re well-rested, you’re more likely to eat when you’re actually hungry and stop when you’re satisfied. - Don’t Skip Meals
Your body needs fuel to function! Skipping meals can lead to cravings for high-calorie foods. Try to eat every four hours to keep your energy up and cravings down. - Stay Hydrated
Drinking water before meals can help you feel fuller and eat less. Plus, sometimes thirst can feel like hunger, so staying hydrated is key. - Cut Calories, Not Flavor
You don’t have to sacrifice taste to cut calories. Use bold ingredients like sharp cheese to get more flavor with less. - Reorganize Your Plate
Fill half your plate with veggies, a quarter with whole grains, and a quarter with lean protein. This simple change can make a big difference! - Start Where You Are
No need to overhaul your life overnight. Check where you’re at and set small, achievable goals. If you’re new to exercise, start tracking your steps and gradually increase your goal. - Think Big
Focus on the big things that will make the most impact, like calories, protein, and fiber. Let go of the little stuff that can feel overwhelming. - Look Beyond the Scale
The scale isn’t everything! Take photos, measure yourself, and keep track of non-scale victories to see all the positive changes you’re making. - Boost Your Breakfast with Protein
Aim for 15-25 grams of protein at breakfast to keep you full longer. Pair it with fiber and healthy fats for a balanced start to your day. - Include Protein in Every Meal
Adding protein to every meal can help you feel fuller and curb cravings. Think beans, eggs, yogurt, and lean meats. - Stick to Whole Foods
Minimize processed foods, which often have added sugars and fats. Whole foods are more filling and better for your health. - Limit High-Glycemic Carbs
Foods that spike your blood sugar can leave you feeling hungry soon after. Balance your meals to avoid those quick crashes. - Try Fruits for Dessert
Fruits are low in calories and packed with nutrients. Get creative with them for dessert—grilled peaches with yogurt, anyone? - Big Breakfast, Small Dinner
Eating more earlier in the day can help with weight loss. A big breakfast and a smaller dinner might be the way to go. - Get into Meal Planning
Spend a few minutes each week planning your meals. It saves time, money, and helps you stick to healthy choices. - Make a Grocery List
After planning your meals, jot down what you need to buy. Stick to the list to avoid impulse buys, especially when you’re hungry! - Check Your Kitchen Stock
Make sure you have healthy staples on hand, like beans, whole grains, and fresh produce. This makes cooking healthy meals easier. - Have the Right Kitchen Tools
Good kitchen tools can make cooking healthier meals a breeze. Invest in a few quality items to help you whip up delicious dishes. - Read Food Labels
Get in the habit of checking food labels. It helps you understand what you’re eating and make better choices. - Choose Smart Snacks
Think of snacks as mini-meals. Go for options like apple slices with almond butter or Greek yogurt with fruit to keep you satisfied and nourished.
There you go! With these tips, you’ll be on your way to a healthier lifestyle without feeling deprived. Enjoy the journey!
