Navigating Dietary Changes For Lasting Weight Loss

Many people lose weight by following a diet that eliminates certain foods, but these approaches may not be sustainable over the long term. Instead, try making small tweaks to your normal eating patterns.

These changes can help you lower your overall calorie intake without sacrificing taste or satisfaction. For example, consider sharing meals with coworkers or friends each week instead of eating alone.

1. Eat more fruits and vegetables

Many people enjoy the texture and flavour of fruits and vegetables but aren’t sure how to incorporate them into meals. The good news is that veggies and fruit are naturally low in calories, filling and packed with fibre. They also contain nutrients, such as vitamin C, potassium, folate and phytochemicals that may reduce disease risk.

Try adding fruit and vegetables to your breakfast smoothie, salads, entree salads, stir fries or slaws. Remember to pair fruits with protein and/or fat to help balance blood sugar. This can prevent a spike and subsequent crash in energy levels. Be sure to choose fresh or frozen vegetables without added sugar, syrup, creamy sauces or fruit juices and avoid processed foods. Be careful not to obsess about counting calories, as this can lead to preoccupation with food and eating disorders.

2. Reduce your calorie intake

Calories are the energy your body needs, and consuming fewer calories than you burn each day is an effective strategy for weight loss

You can reduce the number of calories you consume by eating fewer high-calorie foods and beverages, such as sugary sodas, cookies, and candy, and by choosing lower-calorie choices, like water and whole fruits. By watching portion sizes, you can also cut calories.

However, a calorie-counting approach to weight loss can be challenging for some people, and it may lead to disordered eating habits, which could have serious health consequences in the long run. Instead, focus on eating a well-rounded diet of nutritious, whole foods and cutting down on portion sizes. Aim for a goal of losing about one pound per week.

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3. Eat more protein

Eating more protein can help you feel full and satisfied after meals. This may also reduce cravings and overeating. Protein-rich foods are also a key ingredient in preventing weight regain after losing weight.

Studies show that eating more protein helps reduce hunger hormones, such as ghrelin. In addition, protein has been shown to boost metabolism, allowing you to burn more calories throughout the day.

A high-protein diet focuses on lean meats and fish, whole grains, vegetables, berries and nuts. Keep a stash of protein-rich snacks, such as almonds and string cheese, on hand to curb between-meal hunger. Eating more protein may also help preserve muscle mass during weight loss. This is because protein takes more energy to digest and absorb than carbs or fat. This is called the thermic effect of food.

4. Eat less sugar

Many Americans consume too much added sugar, which increases their risk for obesity and serious health conditions like heart disease, diabetes, high blood pressure and liver disease. While natural sugars found in whole foods like fruits, dairy and vegetables are healthy when eaten in moderation, it’s important to reduce intake of added sugars, which can be found in packaged, processed foods such as candy, cookies, granola bars and soda.

While cutting out all added sugar would be ideal, it’s usually not realistic for most people. Instead, try to gradually cut back on sugar and swap processed foods for more whole foods, such as fruit, lean proteins and whole grains. Eating less sugar can help you feel full and satisfied without feeling deprived. Try removing sugary drinks from your diet and replacing them with water or lower-sugar options, such as unsweetened iced tea or black coffee.

5. Eat more whole grains

Many diets restrict carbohydrates, but grains are a healthy part of a balanced diet. The key is to choose whole grains, which are higher in fiber and provide many health benefits.

Studies show that eating more whole grains is associated with lower blood pressure, reduced risk of heart disease and diabetes, and a healthier weight. Whole grains also contain resistant starch, which is digested in the large intestine and helps to reduce blood sugar spikes.

However, some people are concerned about antinutrients in grains such as phytic acid and lectins. These compounds may interfere with the absorption of certain nutrients, but they can be degraded by soaking, sprouting and fermenting. These techniques can be used to make whole grains more digestible for those who find them difficult to eat. Moreover, RCTs have found that replacing refined grains with whole grains is more beneficial than just reducing carbohydrate intake.

6. Eat less fat

While watching fat intake is a good way to reduce calories for weight loss, it’s important to also consider what you are replacing the fat with. When health recommendations say to lower fat, people often veer toward low-fat foods that are high in sugar and refined carbohydrates.

Eating a balanced diet is key for long-term weight control and overall health. It should include plenty of fruits, vegetables, whole grains, pulses, nuts and healthy sources of protein. It should avoid too much red and processed meat, added sugars, potatoes, salty snacks, and fried foods. It should also contain moderate amounts of healthy fats from foods like olive oil, vegetable oils, avocados and fatty fish. These are the types of dietary changes that can help prevent weight gain and promote lasting change.

7. Eat more fiber

Many people look at sugars and carbohydrates when examining food labels, but fiber is often overlooked. This nutrient has important functions and may help you lose weight.

While a high-fiber diet might not be as restrictive as other types of diets, it is not an instant fix. It requires a long-term lifestyle change that includes whole foods like unprocessed fruits, vegetables, nuts, seeds, beans and grains.

The best way to get more fiber is through eating whole foods such as bran, steel-cut oats, quinoa, barley and brown rice. Legumes, beans and fruit are also good sources of fiber. Then drink plenty of water to keep your bowel movements regular. This will also help reduce bloating and gas. This diet can help you reach your goals while still enjoying your favorite foods.

8. Drink less alcohol

Many public health organizations and weight loss programs recommend that individuals reduce alcohol intake as a way to improve their chances of successful weight loss. This is largely due to the fact that hedonic expectancies associated with alcohol consumption may increase susceptibility to hedonic foods, resulting in excessive energy intake (Caton et al., 2015).

Additionally, alcohol can boost your appetite, making it more likely that you will overeat. Furthermore, alcohol contains empty calories that don’t provide your body with any nutrients that it needs to function properly. This is why it’s important to consume alcohol in moderation and to drink calorie-free beverages, such as water, when possible. In our study, participants who were consistent heavy drinkers at baseline lost less weight than those who were consistent light drinkers. Those who were consistent abstainers at baseline lost the most weight over the course of 4 years.

9. Eat less junk food

Eating a diet high in junk food can deprive your body of the nutrients it needs. Junk foods are often high in calories, sugar, salt, and fat, which can contribute to obesity and health problems like heart disease, diabetes, and cancer.

The taste of junk food is addictive. Research shows that eating unhealthy food activates the brain’s reward system, making you want more of it.

You can make healthier choices by choosing less processed foods, such as whole grains, vegetables, fruits, nuts, fish, and healthful oils. Choosing reduced-calorie, low-salt, and lower-fat versions of your favorite foods can also help. Checking the Health Star Rating on food packaging can be a good guide.

10. Exercise more

There are many inspiring stories of people who lost a lot of weight by hitting the gym and pounding the treadmill. But, overall, research shows that exercise has only a small effect on weight loss, even in tightly controlled trials. Increasing your activity level will improve your health, however, independent of its effect on weight loss or maintenance. The Centers for Disease Control and Prevention recommends 150 to 300 minutes a week of moderate-intensity physical activity, or about an hour a day on most days of the week. The best way to increase your activity is to find something you enjoy.