Everyday Health Special Report: Weight Loss Reframed

Weight

25 Tips for Weight Loss That Actually Work

From savoring your food to prioritizing protein, check out this practical advice for losing weight, courtesy of registered dietitian-nutritionists.

Lambeth Hochwald
Leslie Barrie
By
and
Lynn Grieger, RDN, CDCES
by
keeping a food journal
Keeping a food journal may help you hit your goal weight.Chad Verzosa/Shutterstock

Over the years, you’ve probably heard your fair share of wacky weight loss recommendations, whether it’s to drink celery juice every day or replace your meals with weight loss “cookies.”  While there’s an abundance of misguided advice, there are also many legitimate, research-backed tips for people who are in the right mental health space and have weight loss as a personal goal.

We spoke with nutritionists, registered dietitians, personal trainers, and other experts to give you the most effective and practical tips for weight loss. Here are 25 expert-approved and science-backed tips that can help you achieve and maintain a healthy weight.

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1. Eat Slowly

“I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know we're full. Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.”

— Janet Zinn, a licensed clinical social worker and psychotherapist in private practice in New York City

2. Enjoy the Food You Eat

“So often we’re told what to eat, and then when we don’t like that specific food, we’re less apt to create long-term healthy habits. Try new fruits and vegetables. Find out how to prepare new dishes that provide variety and flavor. Add herbs and spices to elevate flavor. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason that your relationship with food can’t be pleasurable.”

— Janet Zinn

3. Keep a Daily Gratitude Journal

“Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we're stressed, we may use food to help cope with the stress. I work with clients on keeping a daily journal of things they're grateful for — or even just a journal to write in when stressed — so that they're better prepared to cope with the stress by acknowledging it and utilizing other tools, rather than reaching for food as a coping mechanism.”

— Lauren Manganiello, RD, CSSD, a board-certified sports nutritionist and registered dietitian in private practice on Long Island, New York

4. Batch Cook and Prep

“Every Sunday I batch cook my meals for the week. For breakfast, I combine oats, peanut butter, flax, and protein powder so all I need to do is add water and microwave. I also prepare lunches for the week and pack them in individual containers so I can grab one a day to bring to work.”

— Kyra Williams, a personal trainer in Boston

5. Don’t Forget the Weights

“Make sure you are lifting weights or doing another form of strength training two or three times a week. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you — helps increase your muscle mass. When you have more muscle on your body, the food you eat is more likely to be utilized as fuel, rather than be stored as fat. Research also shows that resistance training can make a weight loss plan more effective.”

— Kyra Williams

6. Get Enough Z’s

“A lack of sleep increases your hunger hormone, ghrelin, and decreases your satisfaction hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Why? Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make reasonable choices in many areas of life, including with food. If we flip the coin, we can safely assume that when we are well rested, our bodies work better. When it comes to eating, that would mean that we would eat when we are truly hungry and eat just until satisfied.”

— Angela Lemond, a registered dietitian-nutritionist in private practice in Texas

7. Don’t Skip Meals

“Remember, our body's ultimate goal is to stay alive. As soon as we are being kept from calories, which are literally the life energy for our bodies, it will do things to survive. Our body knows what foods are higher in energy density, and we will crave those more. Honor your hunger and don’t allow your body to think it's being starved. Research shows that the benefits of fasting — like a potential decrease in LDL (“bad”) cholesterol — typically disappear when the fast is over.

 This goes against many dieting tactics, but those tactics truly don't work well for people in the long term. I generally recommend eating every four hours.”

— Angela Lemond

8. Stay Hydrated

“Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off.

 This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal.”

— Megan Casper, RDN, a nutrition counselor and the founder and CEO of Nourished Bite

9. Cut Calories, Not Flavor

“With flavorful ingredients, a little goes a long way, so you end up reducing the calorie content of meals without sacrificing taste. By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you're on a diet.”

— Megan Casper, RDN

10. Reorganize Your Plate

“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you'll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.”

— Lainey Younkin, RD, a nutrition counselor and consultant in Boston

11. Start Where You Are and Do What You Can

“Don't feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for people new to exercise is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.”

— Esther Avant, an online sports nutritionist specializing in weight loss who is based in San Diego

12. Think Big — Not Small

“Focus on the weight loss 'big rocks' — there are a few areas that will give you the most bang for your buck when you're trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.”

— Esther Avant

13. Look Beyond the Scale

“While the scale isn't useless, it also isn't the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories. This will help keep the scale in perspective and show you all the positive changes you're making to your health and overall lifestyle.”

— Esther Avant

14. Give Your Breakfast a Protein Boost

“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein-rich foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.”

— Lainey Younkin, RD

15. Consume Protein at Every Meal

“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.”

— Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois

16. Try to Eat Mainly Whole, Minimally Processed Foods

“The multiple processing steps and added ingredients are the reason processed foods taste so good and we keep wanting more. They tend to contain large amounts of added sugars, fats, and salt. Research suggests that people can take in up to 500 more calories a day when they're offered unlimited amounts of ultra-processed foods compared to unprocessed foods.”

— Christine M. Palumbo, RDN

17. Limit High-Glycemic Carbohydrate Foods

“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like pretzels and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This may leave you feeling hungry and wanting more food. More long-term studies are needed,

 but some short-term studies suggest there is a connection.

 High-glycemic foods are not totally off-limits though. When you work with a registered dietitian-nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.”

— Sue-Ellen Anderson Haynes, RDN, CDCES, a certified personal trainer and national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston

18. Experiment With Fruits at Dessert Time

“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 12 percent of the U.S. population is meeting their fruit intake and only 10 percent is meeting their vegetable intake.

 Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, a grilled peach topped with vanilla yogurt and shaved almonds is amazing!”

— Sue-Ellen Anderson Haynes, RDN, CDCES

19. Eat a Large Breakfast and a Small Dinner

“You’ll want to take in more of your calories earlier in the day. A study published in 2019 found that subjects who were given small breakfasts and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner.

 So smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. However, each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian-nutritionist.”

— Sue-Ellen Anderson Haynes, RDN, CDCES

20. Get Into Meal Planning

“Meal planning is one of my top tips for staying healthy and eating well. I'm such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it's already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. And be sure to write down the plan — you're more likely to stick to it if it's in front of you as a reminder.”

— Jessica Levinson, RDN, a culinary nutrition and communications dietitian based in Westchester County, New York

21. Make a Grocery List and Stick to It

“Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will save you time, reduce food waste, and prevent you from purchasing items that look appealing but you don't actually need. To stick with your list, avoid shopping when hungry. Research shows an increase in impulsive behavior at that time.”

— Jessica Levinson, RDN

22. Take Stock of What’s in Your Kitchen

“To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal.”

— Jessica Levinson, RDN

23. Have the Right Tools on Hand

“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don't have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives.”

— Jessica Levinson, RDN

24. Read Food Labels

“Getting into the habit of flipping your packages over can save you time, money, and even calories. Food labels give you a clear picture of what you’re really getting and if you want to lose weight healthfully, it’s not just about how many calories you’re getting — it’s also about what kind of calories you’re getting. To make sure that your meals are valuable, be sure that you’re getting a balance of nutrients without overdoing sodium, sugar, and saturated fat.”

— Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You from Label to Table

25. Choose Super Snacks

“It’s best to look at your snacks as mini-meals. We are snacking more than ever, so it’s best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. It’s not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied.”

— Bonnie Taub-Dix, RDN

The Takeaway

As the experts have noted, there are many effective ways to lose weight. The right way for you depends on your individual goals and preferences. Remember that small changes can make a big difference. And it may take some experimentation to find out which tips work best for you.

Along with dietary changes and meal planning, it may also be helpful to identify why you are trying to make a change, to embrace setbacks, and to get support from friends or family.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

  1. Lopez P et al. Resistance Training Effectiveness on Body Composition and Body Weight Outcomes in Individuals With Overweight and Obesity Across the Lifespan: A Systematic Review and Meta-Analysis. Obesity Reviews. May 2022.
  2. Ezpeleta M et al. Efficacy and Safety of Prolonged Water Fasting: A Narrative Review of Human Trials. Nutrition Reviews. May 2024.
  3. Yes, Drinking More Water May Help You Lose Weight. Johns Hopkins University. January 15, 2020.
  4. Hall KD et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. July 2019.
  5. Niwano Y et al. Is Glycemic Index of Food a Feasible Predictor of Appetite, Hunger, and Satiety? Journal of Nutritional Science and Vitaminology. June 2009.
  6. Roberts SB. High-Glycemic Index Foods, Hunger, and Obesity: Is There a Connection? Nutrition Reviews. June 2000.
  7. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Centers for Disease Control and Prevention. January 7, 2022.
  8. Lopez-Minguez J et al. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. November 2019.
  9. Anderberg RH et al. The Stomach-Derived Hormone Ghrelin Increases Impulsive Behavior. Neuropsychopharmacology. April 2016.

Resources

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  • Yancy Jr WS et al. Comparison of Group Medical Visits Combined With Intensive Weight Management vs Group Medical Visits Alone for Glycemia in Patients With Type 2 Diabetes. JAMA Internal Medicine. November 4, 2019.
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  • Luckstein K. Weight-Loss Survey on Mayo Clinic Diet Polled More Than 200,000 People in the U.S. Mayo Clinic. May 25, 2022.
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  • Davy B. Clinical Trial Confirms Effectiveness of Simple Appetite Control Method. American Chemistry Society. August 23, 2010.
  • Hall K et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. July 2, 2019.
  • Roberts SB. High-Glycemic Index Foods, Hunger, and Obesity: Is There a Connection? Nutrition Reviews. June 2000.
  • Lee SH et al. Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019. Centers for Disease Control and Prevention. July 7, 2022.
  • Lopez-Minguez J et al. Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk. Nutrients. November 1, 2019.
  • Anderberg R et al. The Stomach-Derived Hormone Ghrelin Increases Impulsive Behavior. Neuropsychopharmacology. October 1, 2015.
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