Some individuals are successful in their weight loss efforts, but struggle with keeping the weight off. This can lead to an unhealthy cycle of gain-loss-gain — also commonly known as “yo-yo dieting.” Others encounter bump after bump in the road when attempting to shed pounds.
While it can be challenging, it is possible to lose weight in a healthy, sustainable way. See these seven evidence-based tips for weight loss that lasts.
Don’t Focus on Restriction
One obstacle to weight loss success is a feeling of “restriction”—a challenge not easily overcome. Instead of placing focus on foods that you need to eliminate from your diet, try to look at food in a more positive way. Incorporate a variety of foods into your diet based on your health goals, such as reducing your salt intake or lowering your cholesterol.
Don’t Overlook Entire Food Groups
One common piece of dieting advice includes only shopping the perimeter of the grocery store. This is where produce and other less processed foods reside. While eating fresh, nutritious foods is extremely important for being healthy and for weight loss, you shouldn’t write off the inner aisles of the grocery store. Many other nutrient-dense foods, such as nuts, seeds, beans, healthy oils and whole grains, live on the inner shelves.
Educate Yourself on Nutrition
In order to achieve lasting weight loss, you need to understand how and why people gain and lose weight. You also need to understand the nutritional content of foods you eat on a regular basis. Many people simply don’t understand how many calories they are consuming on a daily basis—whether it’s through sugary beverages and restaurant meals, or in high-fat spreads, dressings, or oils. Without this knowledge, losing weight and keeping it off can be a challenge.
Don’t Skip Meals
Another weight loss mistake people often make is to skip meals to cut down on calories. This may seem like a good solution, but your body needs sustenance. Many people who cut meals ultimately end up overconsuming food as the day goes on, leading to a surplus of calories for the day overall.
Plan Ahead and Prep Your Meals
Like many, you’re probably a busy person. You may think that you don’t have time to cook healthy meals. This is where meal planning and prepping comes in. If you need to eat on the run, you are more likely to grab something that is calorie-dense but not very nutritious or satisfying. If you plan your meals for the week and prep them ahead of time, then you never have to worry about what your next meal will look like.
Beware Diet Gimmicks
Some diet plans or pills promise fast, “amazing” results. Be wary of buying into these gimmicks. If it seems too good to be true, then it probably is. Diets that are highly restrictive, very low calorie, or eliminate certain food groups can be unsustainable and, for some, downright unhealthy. You may see results quickly, but most of the time, these results will not last. If you’re considering starting a new diet, be sure to talk to a physician or dietician so you can get advice based on your individual needs.
Take a Balanced Approach
The best strategy for long-lasting weight loss is to adopt an attitude of “balance”—in terms of both the number of meals eaten per day and the types of foods consumed. Your meal plans should be flavorful, nutrient-dense, and diverse. Each food group has particular nutrients in it that another might not, so having a variety of foods will ensure that you are getting everything you need to perform at your best physically and mentally. Aiming for a well-balanced diet is healthier and, ultimately, more satisfying. This allows you to feel full all day and still truly enjoy your food.
Hear From Our Experts
Listen to Suzanne Ishak, RDN, LDN, an Outpatient Dietitian with the University of Maryland Upper Chesapeake Health‘s Bariatric Surgery Center, discusses the evidence-based ways to lose weight on the Live Greater Podcast.
