10 Mindfulness Practices That Curb Cravings and Aid Weight Loss

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

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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
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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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
Do you often eat without paying attention to the taste and texture of your food?
Are you frequently distracted by your phone or TV while eating?
Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
Do you rush through meals without fully chewing or savoring each bite?
Are you aware of your body's hunger and fullness cues?
Do you take time to breathe deeply and relax during stressful moments?
Do you visualize your goals and healthy choices regularly?
Are you able to differentiate between physical hunger and emotional hunger?
Do you measure your food portions to avoid overeating?
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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)
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.
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Nutrition & Diet
        10 Mindfulness Practices That Curb Cravings and Aid Weight Loss, According to a Nutritionist
    

        Shutterstock
    
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
Do you often eat without paying attention to the taste and texture of your food?
Are you frequently distracted by your phone or TV while eating?
Do you find yourself eating when you are bored, stressed, or emotional rather than hungry?
Do you rush through meals without fully chewing or savoring each bite?
Are you aware of your body's hunger and fullness cues?
Do you take time to breathe deeply and relax during stressful moments?
Do you visualize your goals and healthy choices regularly?
Are you able to differentiate between physical hunger and emotional hunger?
Do you measure your food portions to avoid overeating?
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
Shutterstock
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
Shutterstock
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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)
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
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.

        
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Nutrition & Diet
        10 Snacks to Help You Lose Weight
    

        Shutterstock
    
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
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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
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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:
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.
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.
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.
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.
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
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
Shutterstock
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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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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   FACT CHECKED BY
   Leah Groth
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			   sound information and advice to make the smartest, healthiest choices.
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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
    
Copyright lifeinmy70s/Instagram
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.
 See Full Bio 
✓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
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"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
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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
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"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
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"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
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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
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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
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"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
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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
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"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
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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
    
Copyright growithneha/Intagram
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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✓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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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.
Fitness & Workouts
        How to Transform Your Body in 7 Days
    

        ​She Recommends “Habit Stacking”
    

        Copyright thekelseyrose_/Instagram
    
By Leah GrothFeb 21, 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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                       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 get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do. 

            
                She Recommends “Habit Stacking”
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                It Can Help Low Energy
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

            
                Day 1: Meal Prep
            
            
        
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She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                Day 2: Walk
            
            
        
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On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

            
                Day 3: Move at Home
            
            
        
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On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

            
                Day 4: Start Taking a Probiotic
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On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Day 5: Hydration + Electrolytes
            
            
        
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On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says. 

            
                Day 6: Two Minutes of Mindfulness
            
            
        
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On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

            
                Day 7: Improve Posture & Mobility
            
            
        
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And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Walk on Incline
            
            
        
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A post shared by Kelsey Rose (@thekelseyrose_)
In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes. 

            
                Also, Do Strength and Pilates
            
            
        
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Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        10 Non-Negotiables for Fat Loss Over 40
    

        ​Patience and Discipline
    

        Copyright julieclouse_/Instagram
    
By Leah GrothFeb 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.
Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes. 

            
                Create a Calorie Deficit
            
            
        
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A post shared by Julie Clouse | Fitness + Macros + Inspiration (@julieclouse_)
The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

            
                Amp Up Protein Intake
            
            
        
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Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. 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.

            
                Track Food
            
            
        
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Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                Lift Weights
            
            
        
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Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills

            
                Walk Up to 10,000 Steps Per Day
            
            
        
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Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Eat Whole Foods
            
            
        
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When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says. 

            
                Hydate
            
            
        
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Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. 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.

            
                Don’t Cut Out Entire Food Groups
            
            
        
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You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says. 

            
                Limit Alcohol
            
            
        
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Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                Don’t Give Up
            
            
        
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Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Top 7 Fast Food Order Hacks for Weight Loss
    

        Copyright kaly.weightloss.dietitian/Instagram
    
By Leah GrothFeb 20, 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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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders. 

            
                Here’s How to Get Enough Protein at Taco Bell
            
            
        
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Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

            
                Slow Roasted Chicken Cheesy Dipping Burrito
            
            
        ​Taco BellShutterstockHere is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Her Followers Agree
            
            
        
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“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

            
                You Can Also Eat at Subway and Lose Weight
            
            
        ​SubwayShutterstockShe helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

            
                Here Is the Order
            
            
        Shutterstock
Here is what to order:
Rotisserie chicken protein bowl
All the veggies it comes with - no olives add banana peppers
Add provolone cheese (they put 2 slices)
Red wine vinegar
Sweet onion teriyaki.
“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes. 

            
                Here Is What She Orders at Popeye’s
            
            
        
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A post shared by Kaly Valdes | Weight Loss for Women & Moms (@kaly.weightloss.dietitian)
Here is her Popeye’s order for weight loss:
5 blackened chicken strips
Side of mashed potatoes.

            
                She Also Swears by This Chick-Fil-A Hack
            
            
        
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In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

            
                She Even Eats at McDonald’s
            
            
        
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Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:
Diet Coke 
Small fry - 230 cals + 3g protein
McDouble - 390 cals + 22g protein

            
                And, She Loves This In-N-Out Hack
            
            
        
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A post shared by Kaly Valdes | Weight Loss for Women & Moms (@kaly.weightloss.dietitian)
Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

            
                Finally, Try Her Starbucks Hack
            
            
        ShutterstockYou can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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