Weight Loss Tips That Work

If you’re trying to lose weight, you may feel as if you’re on a rollercoaster ride. One minute, you’re at the top, feeling great about shedding some pounds. The next minute, you’re at the bottom, not losing weight and feeling like you’ve failed. But the truth is that weight loss isn’t a straight line; there will be ups and downs. There’s also no one-size-fits-all strategy that works for everyone.

To provide guidance and encouragement for those who want to lose weight, Eating Well consulted with dietitians who assist clients with weight loss. The experts provided 10 practical tips to help those on a weight-loss journey to feel empowered and achieve real results.

1. Start Small

Losing weight can feel monumental when looking at your overall goal. So, dietitians say to start by taking small steps. For example, Rachel Weiss, a registered dietitian (RD), suggests trying one new vegetable each week or adding a 20-minute walk to your lunch break. Setting and achieving small goals provides a boost of encouragement, Weiss said.

It’s also about taking small steps on a regular basis, according to Amy Lawson, an RD and licensed dietitian nutritionist (LDN).

“By staying consistent with these small steps, you build momentum, helping develop healthy habits that actually stick,” Lawson said. “It’s about making progress, not perfection. Focus on a small step you can do today to better your tomorrow.”

2. Commit to Having a Long-Term Goal

Fad diets may yield short-term results, but they are hard to sustain and may actually harm your health. Plus, rapid weight-loss diets can leave you feeling hungry, frustrated, and discouraged when you don’t see results or cannot sustain the results. Some studies have found that gradual weight loss is more beneficial for changes in body composition and helps to avoid weight regain.

By taking a long-term view, you can expect some setbacks, but they won’t hinder your progress.

3. Make Healthy Choices More Convenient

It’s easy to grab fast food when you’re on the go or pick up a candy bar when you’re at home and want to snack. It’s just as convenient to have healthy food already prepared so that when you’re hungry, all you need to do is grab something nourishing.

Gisela Bouvier, an LDN and a registered dietician nutritionist (RDN), recommends keeping frozen fruit and vegetables, canned beans, whole-grain pasta, and microwaveable rice on hand. “Then when you do prepare them, prepare them in bulk so that you have several nutritious staples ready at all times to pair with proteins,” Bouvier advised.

You don’t have to spend hours in the kitchen preparing healthy snacks, according RDN Katie Horrell. “Whenever you find yourself naturally in the kitchen making a meal, make it a point to spend an extra 5 to 10 minutes chopping up some extra fruit or veggies for the week,” Horrell said.

4. Boost Your Protein

Protein is your friend when trying to lose weight because it takes more time to digest and helps you feel fuller longer. Adding protein to each meal and snack can reduce cravings and support muscle repair.

“If you feel like you’re always hungry or find yourself grazing all afternoon, focusing on adding protein to your meals and snacks can help,” Stephanie Deming, an RDN and Certified Dietitian-Nutritionist (CDN), said. While individual protein needs vary, Deming recommends targeting at least 25 to 30 grams per meal and 10 to 15 grams for snacks.

5. Fiber is a Necessity

Foods rich in fiber, like beans, vegetables, fruits, and whole grains, act as a natural appetite regulator. They help you feel full and could stop you from overeating later on.

“Aim for five different plant foods daily,” Sari Greaves, an RDN and co-author of the Cardiac Recovery Cookbook, recommended. “It can be as simple as enjoying avocado on whole-grain toast, sprinkling berries, nuts and seeds in your yogurt, or adding a plant-based twist to your go-to everyday meals.”

6. It’s Okay to Snack

Snacking is often seen as something to avoid if you’re trying to lose weight. However, nutritionists say that the right snack choices may actually help you stay on track with your weight-loss goals. Snacking can prevent you from getting too hungry and overeating. It also helps you to maintain your energy levels. Choose snacks that satisfy your hunger, and remember to balance protein and fiber, like apple slices with peanut butter or Greek yogurt with berries. Studies have found that mixed tree nuts, such as walnuts, almonds, cashews, hazelnuts, macadamias, pecans, pistachios, and walnuts, may also support weight loss goals.

Lauren Manaker, an RDN and LD, said one long-term observational study found that increasing the consumption of walnuts and other tree nuts by half a serving per day reduced the risk of developing obesity by 15 percent.

7. Stop the Negative Self-Talk

Don’t beat yourself up if you miss a meal or cheat a little on your diet. It happens. You may get off track, but that’s all a part of the weight-loss journey. Forgive yourself for making mistakes, but reward yourself for your small wins. Keep in mind that progress results from the gradual buildup of your habits rather than occurring all in one day.

“When you’re working on weight loss, one instance of overeating can feel like defeat,” said Miranda Galati, an RD and recipe creator at Real Life Nutritionist. “A less healthy choice leads to negative self-talk, and the result is a downward spiral of guilt, shame and throwing in the towel.”

8. Keep It Moving

A weight-loss journey is not just about food; exercise is equally important. Exercise shouldn’t feel like a burden but something that you enjoy. Whether it’s walking in your neighborhood, taking a ballroom dance class, or riding a bicycle, it’s important to find activities that energize you. In this way, you look forward to doing them consistently.

Whatever you choose to do, Lisa Andrews, an RD and LD, said you’ll get the added benefit of staying active to help maintain muscle and overall fitness, reduce stress, improve sleep, and keep your calorie balance in check.

9. Practice Mindful Eating

What is mindful eating? It means not mindlessly gulping down your food in only a few minutes but taking your time to focus on your meal. When you concentrate on your meal, you’re more likely to recognize when you’re full and satisfied, which may lead to eating less overall.

“Eating slowly also gives your body time to process signals of hunger and satiety,” said Michelle Rauch, a registered dietitian nutritionist for The Actors Fund. “Overall, slowing down and being mindful about your meal can promote a healthier relationship with food and potentially successful weight management.”

10. Don’t Go It Alone

Weight loss becomes easier if you have a friend, family member, or a professional cheering you on. Studies have found that having supportive people around you who understand what you’re going through can you help maintain your weight loss and prevent regaining weight as well.

Remember that losing weight will test your willpower but imperfect progress is still progress, and building consistent habits will help you achieve your weight-loss goal.

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