10 Weight Loss Tips Really Work


Research suggests that keeping a record of everything you put in your mouth can actually help you achieve your weight loss goals.

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Over the years, you have probably heard your fair share of wacky weight loss advice, whether to drink the juice of an edible vegetable with juicy stems daily or instead of your diet "cookies" for weight loss. And often, those tips are recommended by people who do not have medical expertise. (Read: Keep on the watch.)


But as there are a lot of negative weight loss tips to avoid, there are also many legitimate, research-based and expert-approved recommendations.


One such tip: Choose a time to exercise - and stick to it. A study published in July 2019 in the journal Obesity found that regular physical activity at certain times each day can help you to maintain a healthy weight.


Another good tip: Choose nuts over snacks. An article published in December 2019 at BMJ Nutrition, Prevention & Health found that adding how many nuts you eat per serving (for example from ½ ounce to 1 ounce) per day is associated with weight gain and low levels of obesity.


An Easy Way to Lose Fat While Cooking


There is also evidence that a weight loss counselor can help you reduce your weight. A study published in November 2019 in JAMA Internal Medicine found that in people with type 2 diabetes, pairing such counseling sessions (in this case, weight loss with a low-carb diet) and medical team visits helped them lose weight and lower blood sugar levels. . Win-win! What does not work? Endless food. Taking a two-week diet may help to reduce weight, according to a small study involving obese men. Researchers published the findings in August 2017 in the International Journal of Obesity.


Follow those types of tips, and you may find yourself losing weight and feeling stronger and confident. What do you dislike about that?


And we know, losing weight can be difficult - but doing it is still worth it, especially when it comes to your health.


For example, losing weight can help reduce the risk of breast cancer. A large study published in December 2019 in the Journal of the National Cancer Institute found that overweight women who lost 50 pounds [50 kg] were less likely to develop breast cancer than those who were overweight.


Also, weight loss has the potential to put type 2 diabetes on remission. A study published in September 2019 in Diabetic Medicine found that in people with type 2 diabetes, losing 10 percent or more of their body weight during the first five years of diagnosis was associated with a better chance of developing the disease. According to the American Heart Association, being overweight can increase your risk of heart disease and stroke.


Discover the effective ways to lose weight - whether you have little or much to lose - from experienced professionals.


1. Eat Less

“I urge my clients to learn how to choose the food they like, to taste whatever comes into their mouth, and to chew it up intentionally. I advise them to chew a little, swallow only when the food has been chewed, and repeat. It takes time to realize that we are full. Eating less allows us to not only enjoy our food more, but also gives us better clues. ” - Janet Zinn, licensed clinical social worker and psychotherapist in private work in New York City


2. You Bite, You Write!

“That is my rule, and many studies have shown the effectiveness of weight loss diets. One of my clients left town for a week. He stopped making magazines and gained 13 pounds. I promise keeping a food journal helps! ” - Christine King, founder and CEO of health and wellness company YourBestFit in Boynton Beach, Florida


3. Examine Anything That Moves

"That's my mantra - and I started this after I broke my back and paralyzed from the waist down. Do it in bed, while sitting, standing, or walking. Just walk. People have the misconception that five minutes makes no difference, but every minute makes a difference." (Also a study published in January 2014 in the journal Progress in Cardiovascular Diseases showed that exercise is very important when it comes to maintaining weight.) - King


4. Keep a Daily Thanksgiving Journal

“Our eating habits are often linked to our emotions - whether we realize it or not. When we are stressed, we often reach for sweets. I tell clients that by keeping a diary of things for which you are grateful, you are better able to deal with stress by accepting it than by getting dessert. ” - Lauren Manganiello, RD, nutritionist and fitness trainer in New York City



5. Collection Cook and Prepare

“Every Sunday I cook enough chicken for a week. I chop the oil, bake it with spices, weigh 3.5 ounces (oz), and put that much in a bowl of mustard and frozen vegetables, to hold one a day to bring to work. I also give myself time to separate ¼ cup of chopped oats, 1 teaspoon (tbsp) natural peanut butter, 1 tbsp ground flaxseed, and a pinch of protein and cinnamon powder to taste in each dish. So if I am a zombie in the morning, all I have to do is add water and a microwave! ” - Kyra Williams, personal trainer in Boston


6. Do not skip meals

“Remember, the ultimate goal of our body is life. As soon as we are stored in calories - which is the life force in our bodies - it will do things for us to live. Our body knows what foods are high in energy, and we will long for that more. Respect your hunger and do not let your body think you are starving. This is contrary to many dietary strategies, but those strategies do not work well for people in the long run. I usually recommend a meal every four hours. ” - Lemond


7. Stay Waterless

“Studies have shown that people who drank two glasses of water before meals lost more weight than people who did not drink water before meals - and ended up not drinking it. This simple tip works in two ways. Thirst can hide itself like hunger, making you overeat. And water makes you feel full, which makes you eat less at mealtime. ” - Megan Casper, RDN, diet consultant and founder and CEO of Nourished Bite


8. Cut Calories, Not Flavor

"By choosing options such as sharp cheddar over gentle cheddar, you can use less, but you will still get a lot of flavor without feeling like you're eating." - Casper


9. Measure Once a Week

“On the same day, at the same time, the same amount of clothing. Remember that your weight is not a single number but a width of five pounds. Work to reduce the width, not the exact number. ” - Lainey Younkin, RD, dietitian and Boston consultant


10. Reset Your Plate

“Make a vegetable portion of your plate, a quarter of your grain plate, and a quarter of the protein on your fat plate. If you change grain and vegetable portions on your plate, you will see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go to the grain stage. ” - Youkin.