As a registered dietitian nutritionist, I counsel clients on sustainable weight loss, and often get asked what the best weight-loss tips really are. I believe that rigid, restrictive diets are simply not sustainable and are unrealistic for long term success. The best kind of diet is one that you can follow for the long haul. Cultivating healthy habits is an important factor in succeeding in weight loss. I share some of my top weight-loss tips below and created a cheat sheet you can bookmark.
And I was glad to contribute to this piece in Eat This, Not That! which highlights healthy eating patterns that can help speed up weight loss after 40. They also work well if you are under 40. Feel free to give some of them a try.
Be present at mealtime— Try to apply mindfulness to eating. Tune into your hunger and fullness cues, avoid distractions during mealtime, and pay attention to the food on your plate.
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Cut it in half— As opposed to avoiding foods that we might deem as “unhealthy” such as sweets, practice portion control instead.
Swap red meat for plants—Eating less red meat will not only help with weight loss efforts, but it can also improve longevity and energy levels.
Celebrate small victories— Success doesn’t occur overnight. Be sure to celebrate the small victories because these are the things that will help you achieve your long term goals.
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Follow the half-plate method— Fill half of your plate with vegetables! They have tons of fiber, vitamins, minerals, and antioxidants that all support overall health and weight loss.
Would you like help cultivating healthier habits?… and tips for eating a little better ? I’m happy to assist. I currently have a few openings for VIRTUAL NUTRITION COACHING & COUNSELING. I can reached HERE to discuss your unique needs and set up a free 15-minute discovery call.⠀We all know the basics for healthy eating. We’ve all heard about the food pyramid, the healthy eating plate and so forth. Healthy eating to lose weight is really about following these basic guidelines.
But sometimes knowing and doing are two different things. Changing our habits and eating patterns is not always that easy. It means changing our shopping habits, eating different foods, changing the way we cook and sometimes convincing the rest of the family that healthy foods can taste delicious.
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So we have devised an easy 10 step plan to assist you. Start by making one change at a time. If you try to implement all the steps at once you are doomed to failure. Change takes time. By breaking it down into small steps that are achievable, we are much more likely to succeed.
Healthy eating to lose weight is not about fad dieting or quick weight loss, but about gradually changing our eating habits over time so that we gradually lose the weight and keep it off.
The only way to truly know what you are eating is to cook it yourself. However, that is not always possible for busy moms who work long hours or drive kids to and from sport.
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One solution is to cook large batches of food and freeze it. Admittedly this takes some planning, but if you are cooking anyway, it’s just as easy to cook extra for freezing. Foods that freeze well are soups, lasagnas and casseroles.
In the warmer months salads are a very quick and easy solution. Bags of pre-packaged salad leaves are readily available. Mix with a simple vinaigrette, chopped vegetables, fruits, nuts or legumes and you have a complete meal prepared in minutes.
Vegetables are definitely the unsung food heroes but getting sufficient isn’t always easy. Half our plate should be filled with fruits and vegetables, a quarter with grains and the last quarter with protein such as meat, chicken or fish. But the fact is most of us don’t eat anywhere near that amount.
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An easy way to eat our veggies is to add them to soups, stews and casseroles. In fact adding them to these dishes is a great way to increase their bulk and make them go further.
When left whole, grains are full of protein, fiber, complex carbohydrates, vitamins and antioxidants, many of which are stripped away during the refining process. Ideally we should be eating three servings of whole grains a day.
You might think that getting three servings a day is not achievable, but it’s simply a matter of substitution. Use whole grain bread, pitas or tortillas. When baking, substitute half the white flour with whole wheat-flour. When shopping look for whole grain cereals.
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Substitute white rice for brown rice. Although brown rice tends to have a very different flavor and texture to white rice. Changes such as using brown rice and whole-wheat pasta may have to be introduced gradually.
We don’t need to eat meat every day. In fact we should only eat red meat three times a week. There are plenty of other ways of getting our protein. Meatless meals can very be easily based around beans, lentils, nuts and whole grains.
Pasta dishes, lasagna, risotto, pizza, vegetable chili, stews and casseroles can all make substantial meals that are so tasty your family will never miss the meat.
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Breakfast is the most important meal of the day. A healthy breakfast sets you up energy-wise for the rest of the day. Skip breakfast and you will be hungry by mid-morning and likely to reach for the nearest candy bar or send you running to the nearest coffee shop for a pastry. Studies show that people who skip breakfast are twice as likely to be overweight compared to those who eat breakfast.
A healthy breakfast doesn’t have to be elaborate or time consuming. Something as easy as a smoothie, a fruit muffin or a bowl of cereal topped with fruit and yogurt will do.
If you are thirsty the best thing to drink is water. Not only does our body need it, but it contains no calories. The next best thing is freshly made fruit juice. Freshly squeezed juice contains all the goodness of the fruit except for the fiber.
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If purchasing fruit juice, read the labels carefully and look for one that says “100% pure” or “reconstituted”. Many fruit juices contain less than 25% real juice with added sugar. Other fruit flavored beverages and soft drinks contain large amounts of sugar and flavorings. Research has shown that individuals who consume large amounts of soft drinks are at risk of excessive weight gain.
Healthy eating to lose weight doesn’t mean giving up snacks, it just means making healthy choices. But this is probably the hardest habit for people to change. How many of us, when feeling hungry and in need of a snack, reach for the cookie jar rather than a piece of fruit.
It’s also probably the area where there is the most confusion. The supermarket aisles are filled with snack bars, muesli bars and fruit bars all claiming to be healthy. But many of these have high levels of fat, sugar and salt.
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To avoid any snacking pitfalls, munch instead on pretzels, fruit muffins, low fat dips with vegetables, microwave popcorn, rice crackers, yogurt and fresh fruit.
A common myth is that all fats are bad. But the fact is we need a certain amount of fat for our bodies to function properly and remain in good health. It is the type of fats we eat that makes the difference. It is important to understand the different types of fat if we are to make good choices.
Unsaturated fats fall into two categories: polyunsaturated and monounsaturated. These fats provide many of the essential fatty acids necessary for good health and can in fact help lower cholesterol. Foods such as avocados, vegetable oils such as olive, canola and sunflower oil, fish, soybeans, nuts and seeds all contain healthy fats.
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Successful Weight Loss Tips
Saturated fats are found in meat such as lamb, pork and beef, poultry skin, whole milk, cheese, butter, bacon, coconut, coconut oil and palm oil. Eat these foods in moderation only. The American Heart Association advises limiting saturated fats to about 7%, or 15 grams, of your total daily calorie intake. To put that into perspective a 3 ounce piece of steak contains about 10 grams of fat.
Trans fats are produced when liquid oils are processed into solid shortenings and are found in some margarines, vegetable shortenings and partially hydrogenated vegetable oils. It is the trans fats found in processed foods that should be avoided and they are found in most commercial bakery products, snack foods and deep-fried foods.
While dairy foods are an essential part of any diet, items like butter, cream and full-fat cream cheeses are high in saturated fat. So reduced fat dairy foods are the healthy alternative. Products such as skim milk, low fat yogurt and sour cream can be successfully substituted in recipes.
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Cheese is a bit more of a problem. It is possible to find reduced fat cheddars, but these still contain more fat than cottage cheese and ricotta. Other cheeses such as brie, camembert and blue-vein are high in fats. Also low fat cream cheeses can’t always be substituted successfully when making cheesecakes and other desserts.
Current dietary guidelines recommend we
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