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Nutrition & Diet
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist

These tips will help you make better food choices.

Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
Nutrition & Diet

Mindfulness is defined as the practice of being aware and present in the moment without judgment, and is a powerful tool for managing cravings and supporting weight loss. By becoming more conscious of your thoughts, emotions, and physical sensations, you can make more deliberate choices about what and how you eat.

Mindfulness Can Help Improve Your Relationship with Food

Excited smiling young couple in love making a super healthy vegan salad with many vegetables in the kitchen and man testing it from a girl's handsShutterstock

Evidence-based research has shown that mindfulness can reduce overeating, improve digestion, and foster a healthier relationship with food. While there is growing support for mindfulness in weight management, more studies are needed to fully understand its mechanisms and long-term effects.

Effectiveness Can Vary

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Additionally, the effectiveness of mindfulness can vary from person to person, with some individuals experiencing more pronounced benefits than others. However, while these practices are beneficial, they should not be viewed as a standalone solution.

Seek Professional Guidance

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

It is essential to seek guidance from healthcare professionals such as doctors, dietitians, and therapists, especially if underlying health issues are present. This list provides practical mindfulness techniques to incorporate into your daily routine, but remember to give yourself grace and patience as you progress.

Quick Mindfulness Self-Assessment Questionnaire

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Before diving into the mindfulness practices, take a moment to gauge your current level of mindfulness with this quick self-assessment. Answer each question with "Yes," "No," or "Sometimes."

Answer Yes or No

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

  1. Do you often eat without paying attention to the taste and texture of your food?
  2. Are you frequently distracted by your phone or TV while eating?
  3. Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
  4. Do you rush through meals without fully chewing or savoring each bite?
  5. Are you aware of your body's hunger and fullness cues?
  6. Do you take time to breathe deeply and relax during stressful moments?
  7. Do you visualize your goals and healthy choices regularly?
  8. Are you able to differentiate between physical hunger and emotional hunger?
  9. Do you measure your food portions to avoid overeating?
  10. Do you create a pleasant and distraction-free environment during meals?

If You Answered “No” to a Lot of These, You Should Work on Mindfulness

Sportswoman stretching arms and relaxing in a field after sportShutterstock

Reflecting on these questions can help you understand your current mindfulness practices and identify areas for improvement. If you answered "No" or "Sometimes" to many of these questions, the following tips can help you incorporate mindfulness into your daily routine.

Before diving into mindfulness practices, it's essential to also recognize that individual food needs vary based on factors like body size, activity level, and personal health conditions.

Tailor Mindfulness Practices to Your Situation

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen backgroundShutterstock

Mindfulness practices should be tailored to your unique situation and done under the guidance of healthcare professionals when necessary. This approach ensures that the practices support your health without inadvertently encouraging disordered eating behaviors.

RELATED:10 Gut Health Red Flags Sabotaging Your Weight Loss

Mindful Eating

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Why It Matters: Helps you become more aware of hunger and satiety signals, reducing overeating. It can lead to healthier food choices and better digestion.

Implementation: Eat slowly, savoring each bite, and paying attention to textures and flavors. Avoid distractions like TV or smartphones while eating. Chew each bite 20-30 times, focusing on the taste and texture of the food.

Tips: Put down your fork between bites to slow down your eating pace. Chew thoroughly to appreciate the food fully. Set a goal to make your meal last at least 20 minutes.

Pitfalls: It can be tempting to multitask. Set a specific time for eating without distractions. Use reminders or set specific times to practice this habit. Chewing thoroughly can be difficult; reminders can help establish this habit.

Breathing Exercises

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Why It Matters: Reduces stress and helps manage cravings by calming the nervous system. Deep breathing can lower cortisol levels, which are linked to cravings.

Implementation: Practice deep breathing exercises, such as inhaling for four counts, holding for four, and exhaling for four.

Tips: Use breathing exercises when you feel a craving coming on. Check in with yourself about when you last ate or drank something.

Pitfalls: It may be challenging to remember to breathe deeply during stressful moments. Practice regularly to make it a habit.

Visualization

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Why It Matters: Reinforces healthy eating habits and weight loss goals by visualizing success. Visualization can enhance motivation and self-efficacy.

Implementation: Spend a few minutes each day visualizing yourself making healthy choices and achieving your goals.

Tips: Create a vision board to reinforce your visualizations.

Pitfalls: It can be hard to maintain focus. Use guided visualization exercises to help.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Emotional Awareness

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Why It Matters: Helps differentiate between emotional and physical hunger. Increased emotional awareness can reduce emotional eating.

Implementation: When you feel hungry, pause and assess whether you are experiencing any emotions like stress or boredom.

Tips: Keep a journal to track your emotions and eating patterns.

Pitfalls: It can be hard to recognize emotional hunger. Practice regularly to improve your awareness.

Hunger and Fullness Cues

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Why It Matters: Enhances awareness of your body's natural signals to prevent overeating. Recognizing hunger and fullness cues can support weight management.

Implementation: Rate your hunger on a scale of 1-10 before and after eating to gauge true hunger and fullness.

Tips: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.

Pitfalls: It can be hard to gauge hunger and fullness accurately. Practice regularly to improve your awareness.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Portion Control

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Why It Matters: Helps manage calorie intake by being mindful of serving sizes. It can prevent overeating and support weight loss.

Implementation: Serve appropriate portions and listen to your body's hunger signals to decide if you need more. Don't force yourself to stop eating if you're genuinely hungry, especially after intense physical activity.

Tips: Use a mix of smaller and regular-sized plates based on your needs. Consider your hunger levels and physical activity when serving food.

Pitfalls: It can be easy to misjudge portion sizes. Be flexible and responsive to your body's needs, using tools like measuring cups or food scales if necessary.

Mindful Drinking (Drink More Water)

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Why It Matters: Reduces calorie intake from beverages and increases hydration awareness. Mindful drinking can prevent overconsumption of sugary drinks, alcohol, and high-calorie beverages.

Implementation: Sip water or other drinks slowly, paying attention to thirst cues. Stay hydrated by regularly drinking water throughout the day.

Tips: Replace sugary drinks, sodas, and alcohol with water or herbal teas. Keep a water bottle handy to track your intake and remind yourself to drink water.

Pitfalls: It can be easy to overlook liquid calories in beverages. Use a water bottle with measurements to track your daily water intake. Be mindful of how much alcohol you consume and opt for lower-calorie beverages when possible.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Mindful Food Choices

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Why It Matters: Being mindful of food choices encourages awareness of food quality and nutritional content, focusing on nutrient-dense foods to enhance diet quality and overall health. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients, helping to meet dietary needs without excessive calorie intake.

Implementation: Plan meals and snacks ahead, prioritizing whole / nutrient-dense food and add in processed / less nutrient-dense foods (note many processed foods still have a good amount of nutrients) as needed. (Big Hint: most foods are processed— so don't be hyper obsessed about only eating whole foods; you'd pretty much have to eat air if that is how you choose foods— many foods are processed to make cooking convenient). Aim to minimize highly processed foods that are often high in calories but low in essential nutrients.

  • Nutrient-Dense Foods: Leafy greens (spinach, kale), berries, nuts, seeds, lean meats, and legumes.
  • Less Nutrient-Dense Options: Sugary snacks, fast food, and sugary beverages (e.g., soda, certain energy drinks).

Tips: Read labels and make informed decisions about what you consume.

Pitfalls: It can be challenging to make healthy choices consistently. Use meal planning to help stay on track. When eating out Review menus beforehand to choose options that are more nutrient-dense. Occasionally indulging in less nutrient-dense foods is okay. Focus on balance and moderation rather than strict avoidance. Most importantly, avoid overly restrictive eating patterns that might lead to nutrient deficiencies. Ensure your diet meets your body's needs for overall health and well-being.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Mindful Movement

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Why It Matters: Regular physical activity is crucial for maintaining a healthy weight and overall well-being. Movement can help enhance your energy levels, reduce stress, and support healthy eating habits, all of which are essential for curbing cravings and promoting weight loss.

Implementation: Incorporate regular physical activity that you enjoy into your daily routine. The enjoyment factor increases adherence to a regular exercise routine.

Tips: Start with achievable goals and gradually increase the intensity and duration of your workouts. For example, aim for a 30-minute walk or yoga class three times a week and gradually build up from there. Find opportunities to move more throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or incorporating short stretching breaks during work hours

Pitfalls: It can be easy to neglect physical activity due to a busy schedule. Set realistic goals for movement and make it a priority in your daily routine. Maintaining motivation can be challenging. To counter this, find an exercise buddy, join a fitness class, or track your progress to stay motivated. Avoid the risk of injury by not pushing yourself too hard, especially when starting out. Listen to your body and allow adequate rest and recovery.

Sleep More

Woman lies in bed with arms raised up view from aboveShutterstock

Why It Matters: Adequate sleep is essential for maintaining a healthy weight and overall well-being. Sleep can enhance your energy levels, reduce stress, and support healthy eating habits.

Implementation: Prioritize sleep by establishing a consistent sleep schedule and creating a restful environment.

Tips: Make your bedroom a comfortable, dark, and quiet space to promote restful sleep. Aim for at least 7-9 hours of sleep per night. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock. Avoid caffeine and large meals before bedtime. Instead, opt for calming activities like reading or taking a warm bath to wind down.

Pitfalls: It can be easy to neglect sleep due to a busy schedule. Avoid screens and stimulating activities before bedtime to improve sleep quality. Set realistic goals for sleep and make it a priority in your daily routine. Inconsistent sleep schedules can disrupt your body's natural rhythms. Stick to a regular sleep schedule and create a bedtime routine to signal your body that it's time to wind down.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Incorporate These Into Your Routine

Life-work balance and city living lifestyle concept of business man relaxing, take it easy in office or hotel room resting with thoughtful mind thinking of life quality looking forward to cityscapeShutterstock

Incorporating one or many of the mindfulness practices above into your daily routine can significantly aid in managing cravings and supporting weight loss. However, mindfulness is not a one-size-fits-all solution, and its effectiveness can vary among individuals.

View Them As Part of a Holistic Approach to Health

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

While there is promising evidence supporting mindfulness for weight management, more research is needed to fully understand its mechanisms and long-term effects. It's crucial to view these practices as part of a holistic approach to health that includes consulting healthcare professionals such as doctors, dietitians, and therapists.

Also, Enlist the Help of Professionals

Yogi black woman and diverse group of young sporty people practicing yoga, doing Padmasana exercise, Lotus pose, working out indoor, female students training at club. Well being, wellness conceptShutterstock

By combining mindfulness with professional guidance and maintaining consistency in your efforts, you can develop a healthier relationship with food and achieve your long-term health goals. Remember, small, consistent steps lead to meaningful, lasting changes. As we await more research, these practices are a solid foundation of wisdom and should be approached with care and patience.

💪🔥Body Booster: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.

mindset (for weight loss and healthy living)sustainable weight loss

More For You

Nutrition & Diet

10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist

Smiling woman stretching with hands forward feeling fresh on a bright morning.
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptMay 19, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Mindfulness is defined as the practice of being aware and present in the moment without judgment, and is a powerful tool for managing cravings and supporting weight loss. By becoming more conscious of your thoughts, emotions, and physical sensations, you can make more deliberate choices about what and how you eat.

Mindfulness Can Help Improve Your Relationship with Food

Excited smiling young couple in love making a super healthy vegan salad with many vegetables in the kitchen and man testing it from a girl's handsShutterstock

Evidence-based research has shown that mindfulness can reduce overeating, improve digestion, and foster a healthier relationship with food. While there is growing support for mindfulness in weight management, more studies are needed to fully understand its mechanisms and long-term effects.

Effectiveness Can Vary

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

Additionally, the effectiveness of mindfulness can vary from person to person, with some individuals experiencing more pronounced benefits than others. However, while these practices are beneficial, they should not be viewed as a standalone solution.

Seek Professional Guidance

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

It is essential to seek guidance from healthcare professionals such as doctors, dietitians, and therapists, especially if underlying health issues are present. This list provides practical mindfulness techniques to incorporate into your daily routine, but remember to give yourself grace and patience as you progress.

Quick Mindfulness Self-Assessment Questionnaire

Close up of calm young Caucasian woman hold hands on heart chest feel grateful and thankful. Happy millennial female show gratitude, love and care, pray or visualize. Religion, faith concept.Shutterstock

Before diving into the mindfulness practices, take a moment to gauge your current level of mindfulness with this quick self-assessment. Answer each question with "Yes," "No," or "Sometimes."

Answer Yes or No

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

  1. Do you often eat without paying attention to the taste and texture of your food?
  2. Are you frequently distracted by your phone or TV while eating?
  3. Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
  4. Do you rush through meals without fully chewing or savoring each bite?
  5. Are you aware of your body's hunger and fullness cues?
  6. Do you take time to breathe deeply and relax during stressful moments?
  7. Do you visualize your goals and healthy choices regularly?
  8. Are you able to differentiate between physical hunger and emotional hunger?
  9. Do you measure your food portions to avoid overeating?
  10. Do you create a pleasant and distraction-free environment during meals?

If You Answered “No” to a Lot of These, You Should Work on Mindfulness

Sportswoman stretching arms and relaxing in a field after sportShutterstock

Reflecting on these questions can help you understand your current mindfulness practices and identify areas for improvement. If you answered "No" or "Sometimes" to many of these questions, the following tips can help you incorporate mindfulness into your daily routine.

Before diving into mindfulness practices, it's essential to also recognize that individual food needs vary based on factors like body size, activity level, and personal health conditions.

Tailor Mindfulness Practices to Your Situation

people, diet, culinary and food concept - hungry young woman eating meat on fork over kitchen backgroundShutterstock

Mindfulness practices should be tailored to your unique situation and done under the guidance of healthcare professionals when necessary. This approach ensures that the practices support your health without inadvertently encouraging disordered eating behaviors.

RELATED:10 Gut Health Red Flags Sabotaging Your Weight Loss

Mindful Eating

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Why It Matters: Helps you become more aware of hunger and satiety signals, reducing overeating. It can lead to healthier food choices and better digestion.

Implementation: Eat slowly, savoring each bite, and paying attention to textures and flavors. Avoid distractions like TV or smartphones while eating. Chew each bite 20-30 times, focusing on the taste and texture of the food.

Tips: Put down your fork between bites to slow down your eating pace. Chew thoroughly to appreciate the food fully. Set a goal to make your meal last at least 20 minutes.

Pitfalls: It can be tempting to multitask. Set a specific time for eating without distractions. Use reminders or set specific times to practice this habit. Chewing thoroughly can be difficult; reminders can help establish this habit.

Breathing Exercises

Profile portrait of young attractive yogi woman breathing fresh air, her eyes closed, meditation pose, relaxation exercise, working out wearing black sportswear top, close up image, window backgroundShutterstock

Why It Matters: Reduces stress and helps manage cravings by calming the nervous system. Deep breathing can lower cortisol levels, which are linked to cravings.

Implementation: Practice deep breathing exercises, such as inhaling for four counts, holding for four, and exhaling for four.

Tips: Use breathing exercises when you feel a craving coming on. Check in with yourself about when you last ate or drank something.

Pitfalls: It may be challenging to remember to breathe deeply during stressful moments. Practice regularly to make it a habit.

Visualization

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Why It Matters: Reinforces healthy eating habits and weight loss goals by visualizing success. Visualization can enhance motivation and self-efficacy.

Implementation: Spend a few minutes each day visualizing yourself making healthy choices and achieving your goals.

Tips: Create a vision board to reinforce your visualizations.

Pitfalls: It can be hard to maintain focus. Use guided visualization exercises to help.

RELATED:15 Low-Fat, High-Protein Snacks to Shed Pounds

Emotional Awareness

Female Customer Unhappy with the Dish Course in Restaurant. Depressed lonely woman suffering from appetite lossShutterstock

Why It Matters: Helps differentiate between emotional and physical hunger. Increased emotional awareness can reduce emotional eating.

Implementation: When you feel hungry, pause and assess whether you are experiencing any emotions like stress or boredom.

Tips: Keep a journal to track your emotions and eating patterns.

Pitfalls: It can be hard to recognize emotional hunger. Practice regularly to improve your awareness.

Hunger and Fullness Cues

portrait of beautiful woman in white shirt and hair bezel with mouth full of food licking her fingers outdoor in city park and enjoying junk but tasty fast food while walkingShutterstock

Why It Matters: Enhances awareness of your body's natural signals to prevent overeating. Recognizing hunger and fullness cues can support weight management.

Implementation: Rate your hunger on a scale of 1-10 before and after eating to gauge true hunger and fullness.

Tips: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.

Pitfalls: It can be hard to gauge hunger and fullness accurately. Practice regularly to improve your awareness.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Portion Control

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Why It Matters: Helps manage calorie intake by being mindful of serving sizes. It can prevent overeating and support weight loss.

Implementation: Serve appropriate portions and listen to your body's hunger signals to decide if you need more. Don't force yourself to stop eating if you're genuinely hungry, especially after intense physical activity.

Tips: Use a mix of smaller and regular-sized plates based on your needs. Consider your hunger levels and physical activity when serving food.

Pitfalls: It can be easy to misjudge portion sizes. Be flexible and responsive to your body's needs, using tools like measuring cups or food scales if necessary.

Mindful Drinking (Drink More Water)

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Why It Matters: Reduces calorie intake from beverages and increases hydration awareness. Mindful drinking can prevent overconsumption of sugary drinks, alcohol, and high-calorie beverages.

Implementation: Sip water or other drinks slowly, paying attention to thirst cues. Stay hydrated by regularly drinking water throughout the day.

Tips: Replace sugary drinks, sodas, and alcohol with water or herbal teas. Keep a water bottle handy to track your intake and remind yourself to drink water.

Pitfalls: It can be easy to overlook liquid calories in beverages. Use a water bottle with measurements to track your daily water intake. Be mindful of how much alcohol you consume and opt for lower-calorie beverages when possible.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Mindful Food Choices

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Why It Matters: Being mindful of food choices encourages awareness of food quality and nutritional content, focusing on nutrient-dense foods to enhance diet quality and overall health. Nutrient-dense foods are rich in vitamins, minerals, and other essential nutrients, helping to meet dietary needs without excessive calorie intake.

Implementation: Plan meals and snacks ahead, prioritizing whole / nutrient-dense food and add in processed / less nutrient-dense foods (note many processed foods still have a good amount of nutrients) as needed. (Big Hint: most foods are processed— so don't be hyper obsessed about only eating whole foods; you'd pretty much have to eat air if that is how you choose foods— many foods are processed to make cooking convenient). Aim to minimize highly processed foods that are often high in calories but low in essential nutrients.

  • Nutrient-Dense Foods: Leafy greens (spinach, kale), berries, nuts, seeds, lean meats, and legumes.
  • Less Nutrient-Dense Options: Sugary snacks, fast food, and sugary beverages (e.g., soda, certain energy drinks).

Tips: Read labels and make informed decisions about what you consume.

Pitfalls: It can be challenging to make healthy choices consistently. Use meal planning to help stay on track. When eating out Review menus beforehand to choose options that are more nutrient-dense. Occasionally indulging in less nutrient-dense foods is okay. Focus on balance and moderation rather than strict avoidance. Most importantly, avoid overly restrictive eating patterns that might lead to nutrient deficiencies. Ensure your diet meets your body's needs for overall health and well-being.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Mindful Movement

Young,Woman,Walks,Outdoor,As,WorkoutShutterstock

Why It Matters: Regular physical activity is crucial for maintaining a healthy weight and overall well-being. Movement can help enhance your energy levels, reduce stress, and support healthy eating habits, all of which are essential for curbing cravings and promoting weight loss.

Implementation: Incorporate regular physical activity that you enjoy into your daily routine. The enjoyment factor increases adherence to a regular exercise routine.

Tips: Start with achievable goals and gradually increase the intensity and duration of your workouts. For example, aim for a 30-minute walk or yoga class three times a week and gradually build up from there. Find opportunities to move more throughout the day, such as taking the stairs instead of the elevator, parking farther from your destination, or incorporating short stretching breaks during work hours

Pitfalls: It can be easy to neglect physical activity due to a busy schedule. Set realistic goals for movement and make it a priority in your daily routine. Maintaining motivation can be challenging. To counter this, find an exercise buddy, join a fitness class, or track your progress to stay motivated. Avoid the risk of injury by not pushing yourself too hard, especially when starting out. Listen to your body and allow adequate rest and recovery.

Sleep More

Woman lies in bed with arms raised up view from aboveShutterstock

Why It Matters: Adequate sleep is essential for maintaining a healthy weight and overall well-being. Sleep can enhance your energy levels, reduce stress, and support healthy eating habits.

Implementation: Prioritize sleep by establishing a consistent sleep schedule and creating a restful environment.

Tips: Make your bedroom a comfortable, dark, and quiet space to promote restful sleep. Aim for at least 7-9 hours of sleep per night. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body's internal clock. Avoid caffeine and large meals before bedtime. Instead, opt for calming activities like reading or taking a warm bath to wind down.

Pitfalls: It can be easy to neglect sleep due to a busy schedule. Avoid screens and stimulating activities before bedtime to improve sleep quality. Set realistic goals for sleep and make it a priority in your daily routine. Inconsistent sleep schedules can disrupt your body's natural rhythms. Stick to a regular sleep schedule and create a bedtime routine to signal your body that it's time to wind down.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Incorporate These Into Your Routine

Life-work balance and city living lifestyle concept of business man relaxing, take it easy in office or hotel room resting with thoughtful mind thinking of life quality looking forward to cityscapeShutterstock

Incorporating one or many of the mindfulness practices above into your daily routine can significantly aid in managing cravings and supporting weight loss. However, mindfulness is not a one-size-fits-all solution, and its effectiveness can vary among individuals.

View Them As Part of a Holistic Approach to Health

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

While there is promising evidence supporting mindfulness for weight management, more research is needed to fully understand its mechanisms and long-term effects. It's crucial to view these practices as part of a holistic approach to health that includes consulting healthcare professionals such as doctors, dietitians, and therapists.

Also, Enlist the Help of Professionals

Yogi black woman and diverse group of young sporty people practicing yoga, doing Padmasana exercise, Lotus pose, working out indoor, female students training at club. Well being, wellness conceptShutterstock

By combining mindfulness with professional guidance and maintaining consistency in your efforts, you can develop a healthier relationship with food and achieve your long-term health goals. Remember, small, consistent steps lead to meaningful, lasting changes. As we await more research, these practices are a solid foundation of wisdom and should be approached with care and patience.

💪🔥Body Booster: Aim to eat when you are at a 3-4 on the hunger scale and stop at 7-8 on the fullness scale. Adjust based on your activity level and needs.

Nutrition & Diet

10 Snacks to Help You Lose Weight

Girl eating strawberries smiling happy looking to the side on red background with copy space. Beautiful young mixed race Asian and Caucasian woman eating healthy.
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 29, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Achieving weight loss is not about skipping meals, avoiding snacks or only picking from a top ten item list; but rather about learning how to make food choices that align better with your health goals— which this guide will share. It is also very important to realize that no single snack can dramatically alter your weight; it is your consistent choices across your meal choices across the day, week and months that compound that matter most.

You Shouldn't Obsess Over What You Can or Can’t Eat

Looking Inside RefrigeratorShutterstock

Your goal shouldn’t be over myopic focus on can or can’t eat or overly obsess about calories. When selecting the right snacks, focus on the nutrient profile of the combined items that each snack item has— the goal is having a balance of calories, fiber, protein, and other essential nutrients— which you will learn in this guide. These elements and others not listed, collectively help manage appetite, provide sustained energy, and prevent overeating thus making it easier to stick to your daily nutrition goals. The ultimate goal is to think about what you like and what you can add (more fibrous veggies), reduce (think smaller brownies slice), or swap (high-carb bread for protein, low-carb bread) to make it aligned for weight loss goals.

Adapt Snack Choices to Your Needs

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

While below is a guide to selecting snacks that not only satisfy hunger but also enhance your overall nutrition, aiding weight loss and maintenance. It's very important that you adapt snack choices based on individual health needs, dietary preferences, or specific nutritional goals, is crucial. What works for one person may not suit another; please make sure you partner with a doctor and dietitian to get the most out of your snack choice. Also, you must note that effective weight management also incorporates regular physical activity, stress management, and routine health check-ups to ensure a well-rounded approach to health and well-being.

Factors to Consider

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Each factor plays a vital role in weight management:

  1. High in Fiber: Fiber should be the top priority for weight-loss snackers. It promotes sustained fullness, curbs cravings, and aids digestion, which are key for preventing overeating between meals.
  2. Low in Added Sugars: Snacks high in added sugars can lead to blood sugar instability, cravings, and increased appetite. Reducing added sugars is crucial for steady energy levels and managing hunger.
  3. Protein Content: Protein offers satiety benefits and supports muscle maintenance. High-protein snacks can help curb overeating and preserve lean muscle mass during weight loss.
  4. Low Calorie Density: While important, focusing on filling foods first makes it easier to manage overall calorie intake, naturally leading to snacks with lower calorie density. Emphasizing fiber, protein, and minimizing sugar often results in naturally lower calories.
  5. Healthy Fats: Healthy fats (i.e. little to no trans or saturated fat) in moderation add richness, flavor, and satiety. However, they are calorie-dense, so emphasizing other criteria first ensures healthy fats fit within an overall balanced approach.

Snacks to Help You Lose Weight

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Addressing Common Snacking Complaints

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Many people find it challenging to choose snacks that are both satisfying and beneficial to their health goals. Whether it's due to taste preferences, nutritional concerns, or simply not knowing healthy options, here are some effective strategies to make snacking a positive part of your daily diet.

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Enhancing Satiety

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  • Combine Nutrients: Pair different food groups to maximize satiety. For example, have an apple with a handful of almonds to combine natural sugars with healthy fats and protein.
  • Choose High-Fiber Snacks: Options like air-popped popcorn or raw vegetables can fill you up and help you stay full longer.
  • Opt for Protein-Rich Snacks: Foods like Greek yogurt, cottage cheese, or a slice of turkey breast can help keep hunger at bay.

Managing Cravings

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  • Healthy Alternatives: Substitute high-sugar snacks with fruits like berries or an orange that offer natural sweetness along with beneficial fibers and vitamins.
  • Spice It Up: Use spices and seasonings to make snacks more interesting without adding calories. Try cinnamon on your yogurt or cayenne pepper in your soup.
  • Scheduled Snacking: Eating snacks at regular intervals can prevent overeating by keeping your blood sugar levels stable throughout the day.

Reducing Preparation Time

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  • Pre-packaged Healthy Options: Stock up on single-serving packs of nuts, yogurt, or whole-grain crackers.
  • Easy Assembly Snacks: Keep ingredients for quick snacks like smoothies or whole-grain wraps readily available.
  • Use Leftovers: Last night's vegetables or grilled chicken can quickly become today's snack.

Long-term Success with Snacks

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  • Variety is Key: Keep a variety of snack options available to avoid boredom and temptation from less healthy choices.
  • Be Mindful: Listen to your body’s hunger cues and choose snacks based on actual hunger rather than boredom or emotion.
  • Enjoy Your Food: Make sure the snacks you choose are not only healthy but also delicious to you. Enjoying what you eat is crucial to maintaining a long-term healthy eating habit.

Integrating Traditional Snacks into a Balanced Diet

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Many people have favorite snacks they've grown up enjoying, such as chips or sugary treats, which can often be high in calories and low in nutritional value. However, completely cutting out these beloved items is not always necessary for a healthy diet. Instead, here are some strategies to enjoy these snacks responsibly, ensuring they fit into a balanced eating plan:

Mindful Snacking with Traditional Favorites

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  • Portion Control: One of the most effective ways to enjoy traditional snacks like chips or candy is to control portion sizes. Instead of eating directly from the package, serve a small amount on a plate or napkin to prevent overeating.
  • Balanced Pairing: Combine your favorite snacks with healthier options to balance the meal. For example, if you enjoy chips, pair them with a chunky, fiber-rich salsa or guacamole to increase the nutritional value of your snack. If you're having a sugary snack, pair it with nuts or yogurt to add protein and fat, which can help mitigate blood sugar spikes.
  • Scheduled Treats: Rather than impulsive eating, plan when you'll enjoy these snacks. Having a set time or day for enjoying your favorite treats can help you manage cravings and make healthier choices the rest of the time.
  • Healthier Variants: Look for healthier versions of your favorite snacks. Many brands offer lower-calorie, reduced-fat, or lower-sugar versions of popular snacks. These can be a good compromise, allowing you to enjoy the flavors you love with fewer health drawbacks.

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Conclusion: Snack Wisley

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Being mindful of your snacks is not only pivotal for weight loss but is a pivotal part of a balanced diet. By choosing snacks wisely—focusing on fiber, protein, and minimal added sugars—you can effectively support your weight loss and maintain long-term health. This doesn't need you to avoid your favorites; allow yourself to enjoy a variety of snacks in moderation and consult with health professionals to adapt these choices to fit your specific needs.

💪🔥Body Booster: Take your nutritional needs into consideration before selecting a snack.

Nutrition & Diet

10 Tips For Effective Fat Loss Without Extreme Dieting

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 10, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

To really nail your fat loss goals, let's get one thing straight: You need to look at it from all angles. Why? True progress lies in adopting a holistic approach to truly target body fat. And how do you do that? Ensuring you consume just enough calories to fuel your body without excess, prioritizing protein intake, managing stress from both work and personal life, getting sufficient sleep, and engaging in regular, and varied exercises are all crucial steps.

Moreover, keeping tabs on your health through regular lab work – checking on sex hormones, thyroid function, stress levels, and signs of insulin resistance – and having ongoing discussions with your healthcare provider about these results, play a significant role in your success.

Many of the following tips focus on nutrition, but it's essential to remember the other pieces that your body needs for a multifaceted fat loss approach. And remember, change doesn't have to happen all at once. Start with small, manageable adjustments and build from there, gradually incorporating more comprehensive changes to your lifestyle.

Smart Hydration for Hunger Management

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What & Why: Proper hydration is a cornerstone of health, the body is mostly made of water, being adequately hydrated ensures you have optimal brain function, physical performance, prevents mistaking thirst for hunger, acts as an appetite suppressant, and is great to maintain overall health.

How to Approach: Make it a ritual to start each day with a glass of water. Prior to each meal, drink another glass to foster fullness and hydration.

Common Pitfalls: Overlooking water intake due to a preference for flavored drinks or simply forgetting.

Solutions: Utilize reminder apps or stylish, eco-friendly water bottles with hourly markings to keep hydration top of mind. For added enjoyment experiment with natural infusions (lemon, melon, cucumber, mint, etc) to satisfy cravings for flavored beverages without the added sugar.

High Water Content Foods for Fullness and Flavor

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What & Why: Foods high in water content but low in calories—such as fresh vegetables, fruits, and broth-based soups—offer a strategy to enjoy larger, more satisfying meals without overloading on calories, assisting in weight control, thus fat loss if all variables addressed, and nutrient intake.

How to Approach: Integrate a salad with your veggies and fruits of choice or a comforting bowl of vegetable soup into your daily meals to increase volume and nutritional value without the calorie count climbing too high.

Common Pitfalls: Relying too heavily on these foods, potentially missing out on essential nutrients found in more calorie-dense foods.

Solutions: Create balanced meals that include a variety of food groups, ensuring a rich intake of necessary nutrients. When craving comfort foods, creatively adapt your favorites, such as adding extra vegetables to a homemade pizza or burger to boost fiber and reduce calories.

Related: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Mindful Eating for Enhanced Enjoyment and Satisfaction

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What & Why: Slowing down and savoring your meals without distractions allows your body to properly signal fullness, reducing the risk of overeating and increasing meal satisfaction.

How to Approach: Commit to fully focusing on at least one meal a day, noting the taste, texture, and aroma of your food, and appreciating the nourishment it provides.

Common Pitfalls: Eating quickly or while distracted, leading to missed satiety cues and overconsumption.

Solutions: Identify one meal a day where you can dedicate your full attention to eating. Gradually expand this practice, making mindful eating a natural part of your dining routine.

Innovative Comfort Food Makeovers for Nutrient-Rich Indulgences

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What & Why: Reworking beloved comfort dishes into more nutrient-rich/healthier versions allows you to satisfy cravings while aligning with your nutritional goals, making weight management, in particular fat loss, both enjoyable and sustainable.

How to Approach: For a nutritious twist on classic burgers, switch to low—carb and high-protein buns like UnbelievaBun, prioritize lean meats and enhance the filling with beans or lentils for protein, pile on the fresh produce, and bake sweet potato fries for a side. This method ensures you're getting a fiber, protein, and nutrient boost while indulging responsibly.

Common Pitfalls: Believing that eating healthily means sacrificing the joy of eating and/or giving up your favorite meals.

Solutions: Dive into the creative process of cooking, exploring new ways to remix traditional recipes with healthier ingredients. Document your culinary experiments, adjusting as needed to perfect the balance between nutrition and flavor.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Learn How to Meal Prep Nutrient-Rich Meals

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What & Why: By investing a few hours each week into preparing nutrient-dense meals, you ensure that healthy choices are always at hand, significantly reducing the likelihood of reaching for high-calorie convenience foods. The value of doing this is immense—it streamlines your diet, helps control portions, ensures a balanced intake of nutrients, and ultimately supports your fat loss and health goals.

How to Approach:

  • Plan Ahead: Spend 30 minutes each week planning your meals. Choose recipes that are both nutritious and satisfying.
  • Grocery List: Create a shopping list based on your meal plan. Stick to the perimeter of the grocery store to focus on fresh produce, lean proteins, and whole grains.
  • Batch Cooking and Pre-Assemble: Select one day for meal prep—Sunday afternoon or any day off. Focus on preparing bulk items like grains, proteins, and chopped vegetables. Quinoa, brown rice, chicken breasts, tofu, or beans can be cooked in large quantities and stored. Wash and chop a variety of vegetables for salads, stir-fries, or snacks. Pre-assemble or portion out some meals into containers for grab-and-go ease.

Common Pitfalls: The thought of planning, shopping, and cooking all at once can seem daunting for beginners. Eating the same meals repeatedly. Finding a block of time for meal prep can be challenging, especially with a busy schedule.

Solutions: Start simple. Choose meals that require minimal ingredients and preparation. As you become more comfortable with the process, gradually introduce more complex recipes. Incorporate theme days (e.g., Meatless Monday, Taco Tuesday) to add variety. Explore new recipes weekly to mix things up, keeping your diet both interesting and diverse. Break down the meal prep process into smaller tasks throughout the week. For example, shop for groceries on one day, chop vegetables on another, and cook bulk items on the next.

Decoding Nutrition Labels for Effective Fat Loss

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What & Why: Deciphering nutrition labels is a critical skill for anyone on a fat loss journey. It empowers you to make choices that align with your goals, steering clear of foods that could hinder your progress. Identifying foods high in nutrients but low in empty calories, trans fats, added sugars, and low-sodium essential for reducing body fat while nourishing your body. Since everyone has unique goals, it’s crucial to understand your individual dietary needs. A professional can provide personalized advice on what nutritional aspects you should focus on based on your health status and fat loss goals.

How to Approach for Fat Loss:

  • Serving Size Accuracy: Understand the serving size to accurately gauge the calories and nutrients you're consuming.
  • Seek Out Protein and Fiber: Foods rich in protein and fiber can enhance feelings of fullness, reducing the likelihood of overeating. Look for these nutrients to compose meals that are satisfying and conducive to keeping you full enough and stay in a enough of a calorie deficit to promote fat loss.
  • Beware of Hidden Fats and Sugars: Trans fats and added sugars are your adversaries on a fat loss journey. They contribute to calorie excess and poor nutritional quality without providing lasting satiety or energy.

Common Pitfalls: Overlooking serving sizes, when it comes to eating the meal, which can lead to consuming more calories than intended. Not all carbs are created equal. For example, added sugars can significantly increase calorie intake without offering any nutritional benefit.

Solutions: Always compare the serving size on the label to the amount you actually consume. While not all packaged foods are bad, focusing on whole, minimally processed foods can naturally reduce intake of added sugars and unhealthy fats.

Strategic Snacking to Maintain Energy and Avoid Overeating

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What & Why: Smart snacking can keep your energy levels stable throughout the day, prevent overeating at meal times, and ensure you're incorporating a variety of nutrients into your diet.

How to Approach: Plan for 1-3 healthy snacks a day, focusing on a mix of protein, healthy fats, and fiber. Options include Greek yogurt with berries, sliced apples with almond butter, or a small handful of nuts and seeds.

Common Pitfalls: Eating snacks mindlessly can lead to unnecessary calorie consumption. Opting for high-sugar, processed snacks can spike blood sugar levels and lead to cravings.

Solutions: Be conscious of why you're snacking. If you're not truly hungry, consider a glass of water or a quick walk. Having pre-portioned, healthy snacks on hand can make it easier to make smart choices.

Solidifying Goals for Fat Loss

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What & Why: Setting precise goals is the most important foundation that must be laid before starting a successful fat loss journey. Goals provide direction, motivation, and a measure for success. They transform the intangible desire to lose weight, especially fat, into a series of actionable steps.

How to Approach: Craft SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that detail exactly what you aim to achieve, how you'll measure progress, and a deadline for completion. This could mean setting a goal to lose 10 pounds of fat in 3 months through a combination of diet adjustments and increased physical activity.

Common Pitfalls: Vague goal setting without clear metrics or timelines. Setting overly ambitious goals that are unrealistic or unattainable. Relying solely on the scale can be misleading since it doesn't differentiate between fat loss and muscle gain.

Solutions: Break down large goals into smaller, more manageable milestones and schedule monthly to get body fat tested via calipers, DEXA scans or ultrasound body fat devices. Regularly review and adjust your goals as needed to remain aligned with your capabilities and circumstances.

Developing a Weekly Plan

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What & Why: A well-structured weekly plan translates your fat loss goals into daily actions. This roadmap outlines when you'll exercise, what you'll eat, and how you'll manage potential obstacles, ensuring you're consistently making progress.

How to Approach: Detail your weekly meal plans, exercise schedules, and hydration goals. Utilize digital tools like calendar apps to schedule your workouts and meal prep times, treating them as fixed appointments.

Common Pitfalls: Overlooking the importance of planning for meals and snacks. Failing to account for busy days or unexpected events that could derail your plan.

Solutions: Incorporate flexible meal options and quick workouts to accommodate hectic days. Plan healthy snacks to prevent impulsive, unhealthy eating when pressed for time.

RELATED: Jeff Nippard Shares 3 New Exercises You Should Try

Find an Accountability Partner

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What & Why: Accountability keeps you committed to your fat loss goals through external validation and support. Whether through a friend, family member, or digital community, having someone to share your journey with can significantly enhance your motivation and adherence.

How to Approach: Choose an accountability partner who understands your goals and can offer support. Set up regular check-ins to discuss progress, challenges, and strategies for overcoming obstacles.

Common Pitfalls: Selecting an accountability partner who isn't supportive or reliable. Inconsistent communication with your accountability partner.

Solutions: Be selective in choosing someone who is genuinely interested in seeing you succeed. Schedule regular, non-negotiable check-ins, whether they're in-person, via phone, or online.

💪🔥Body Booster: Fat loss is more than just cutting calories and exercising more. Planning ahead and ensuring accountability and setting yourself up for success, will help you achieve your fat loss goals.

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
Christopher Roback
By Christopher RobackDec 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Weight Loss Hacks a Nutritionist Used to Drop 50 Pounds Naturally

Neha_Parihar_growithneha2
Leah Groth
By Leah GrothDec 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but are struggling to have any real success? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new Instagram post, she reveals eight lessons she learned from her weight loss journey.

Fuel Up with a Hearty Breakfast

Don’t skip breakfast, says Neha in her post. “Having a med carb, high protein & fat breakfast made me work better, made me fuller for longer, made fat loss easier, gave me more sustained energy and completely reduced cravings,” she writes.

Focus on Getting the Nutrients You Need

Next, focus on fueling up with nutritious foods and make sure to educate yourself. “Nutrients before calories,” she says. One way to do this? “Read the ingredients. If it has stuff you’d never see in your kitchen cupboard, you don’t need it.”

If You Are Constantly Hungry, Do These Things

If you are always hungry, you need to modify your diet. “You shouldn’t feel like you need to eat every 2 hours, and if you do, eat

1. bigger meals

2. more protein

3. try fasting (overnight) - learn to discern what’s true hunger and habitual boredom,” she writes.

Skip Energy Drinks

If you need a little caffeine, drink coffee. However, avoid energy drinks, says Neha. “Most energy drinks have bullshit ingredients. Stick to coffee (either black or milk but no sugar),” she writes.

Choose Nuts and Fruit Over Protein Bars

If you need a snack, stick to the basics, says Neha. Usually, this comes in the form of a whole food. “Any protein snack/bar from the health aisle will never beat some nuts and whole fruit,” she says.

RELATED: Coach Reveals Number One Mistake Keeping You From Toning Up

Shift From Sweet to Savory

A big game changer in terms of Neha's diet? “Something that helped solve my food obsession was swapping all my sweet protein powder-based meals to savory protein-based meals for breakfast,” she writes.

Keep Your Diet Simple

And, when it comes to diet, don’t overcomplicate things. “Make your life easy by making it simple. Whether you eat healthy or unhealthy foods, you probably eat the same ten foods. Find healthier choices and repeat them for real success,” she says.

Avoid Diet Sweeteners

Neha doesn’t recommend fake sweeteners or diet versions of food. “Drinking diet soda and stevia sweetened snacks all day keeps you addicted to sugar with fewer calories. If you want to get rid of the cravings, get rid of it all. (Harsh but true!)” she says.

Here Is Her 30-20-10 Method, Starting with the Movement

In another post, Neha explains her 30-20-10 approach for weight loss and clear skin. “30 minutes of movement” is the first part. “Whether it’s walking, strength training, or yoga, dedicating just 30 minutes a day keeps your metabolism revved up and your body strong. Consistency is key!”

Eat 20 Grams of Protein Per Meal

Next, she recommends 20 grams of protein per meal. “Protein fuels muscle repair balances blood sugar, and curbs hunger. Focus on plant-based sources, eggs, or a quality protein powder to reach your target,” she says.

RELATED: Sabrina Carpenter Flashes Abs in Two-Piece Outfit Giving “Endless Thank You’s”

Practice 10 Minutes of Nervous System Regulation

Finally, she recommends 10 minutes of nervous system regulation. “Stress plays a massive role in weight gain and belly fat! Take 10 minutes daily to practice deep breathing, mindfulness, or meditation to reduce cortisol and improve digestion. This helped heal my chronic Acne problem,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days

Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

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Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

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Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

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Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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