12 Essential Strategies for Shedding Lbs and Keeping Them Off
Want to lose weight sustainably and keep it off for good? You’re in the right place. In this free guide, you’ll discover 12 science-backed weight loss fundamentals that are essential for long-term success.
Here are some practical, science-backed tips to get you started.
First Strategy
Fill half your plate with vegetables and eat more fiber-rich foods.
Loading up on low calorie, nutrient-dense veggies and high fiber foods like fruits, beans, whole grains and nuts helps fill you up on fewer calories. As your fiber intake goes up, hunger and cravings tend to go down.
Aim for at least 2-3 cups of veggies and 2-3 servings of fruit each day. Some easy additions: roasted Brussels sprouts as a side dish, spinach in your morning smoothie or apple slices with nut butter as a snack.
Fill half your plate with vegetables and eat more fiber-rich foods.
Loading up on low calorie, nutrient-dense veggies and high fiber foods like fruits, beans, whole grains and nuts helps fill you up on fewer calories. As your fiber intake goes up, hunger and cravings tend to go down.
Aim for at least 2-3 cups of veggies and 2-3 servings of fruit each day. Some easy additions: roasted Brussels sprouts as a side dish, spinach in your morning smoothie or apple slices with nut butter as a snack.
Second Strategy
Lean on protein at meals.
Protein takes longer to digest, leaving you feeling fuller for longer so you’re less tempted to overeat. Aim for about 0.7-1 grams of protein per pound of body weight daily from foods like Greek yogurt, eggs, fish, poultry, tofu and legumes.
Easy ways to add more protein: top your morning oats with Greek yogurt and nuts, enjoy lentil soup or bean tacos for lunch, bake salmon or chicken for dinner.
Lean on protein at meals.
Protein takes longer to digest, leaving you feeling fuller for longer so you’re less tempted to overeat. Aim for about 0.7-1 grams of protein per pound of body weight daily from foods like Greek yogurt, eggs, fish, poultry, tofu and legumes.
Easy ways to add more protein: top your morning oats with Greek yogurt and nuts, enjoy lentil soup or bean tacos for lunch, bake salmon or chicken for dinner.
Third Strategy
Mindfully savor your food.
Slowing down, minimizing distractions, tuning into textures and flavors and listening to your body’s hunger/fullness cues while eating helps you be more conscious about portions. You may find you’re satisfied with less food than when you wolf down meals mindlessly.
Before digging into each meal or snack, pause to take a few deep centering breaths. Chew thoroughly, set utensils down between bites. Bringing mindfulness to eating takes practice, but it’s worth the effort.
Mindfully savor your food.
Slowing down, minimizing distractions, tuning into textures and flavors and listening to your body’s hunger/fullness cues while eating helps you be more conscious about portions. You may find you’re satisfied with less food than when you wolf down meals mindlessly.
Before digging into each meal or snack, pause to take a few deep centering breaths. Chew thoroughly, set utensils down between bites. Bringing mindfulness to eating takes practice, but it’s worth the effort.
Fourth Strategy
Stay hydrated with water.
Thirst can disguise itself as hunger, so sipping water throughout the day prevents false hunger signals that lead to overeating. One tip: Have a glass of water 20-30 minutes before meals. Research shows people ate 75-90 fewer calories when they did this small habit!
Flavor your water with fruit like berries, oranges and grapefruit to help you drink more. Herbal teas and coffee without added sugars also contribute to fluid needs.
Stay hydrated with water.
Thirst can disguise itself as hunger, so sipping water throughout the day prevents false hunger signals that lead to overeating. One tip: Have a glass of water 20-30 minutes before meals. Research shows people ate 75-90 fewer calories when they did this small habit!
Flavor your water with fruit like berries, oranges and grapefruit to help you drink more. Herbal teas and coffee without added sugars also contribute to fluid needs.
Fifth Strategy
Balance your plate with healthy fats.
Contrary to outdated advice, healthy fats are essential for weight regulation. They help control hunger hormones, give you steady energy between meals so blood sugar levels don’t crash and trigger cravings. They also allow your body to best absorb nutrients from vegetables.
Focus on unsaturated plant-based fats like olive oil, avocado, nuts/seeds and their butters. Use them for cooking, add them to salads or smoothies, enjoy a handful of nuts/seeds as a snack. Limit saturated fats from meats and full-fat dairy.
Balance your plate with healthy fats.
Contrary to outdated advice, healthy fats are essential for weight regulation. They help control hunger hormones, give you steady energy between meals so blood sugar levels don’t crash and trigger cravings. They also allow your body to best absorb nutrients from vegetables.
Focus on unsaturated plant-based fats like olive oil, avocado, nuts/seeds and their butters. Use them for cooking, add them to salads or smoothies, enjoy a handful of nuts/seeds as a snack. Limit saturated fats from meats and full-fat dairy.
Sixth Strategy
Get quality sleep.
Skimping on sleep dysregulates hormones controlling hunger and appetite. This drives overeating, sugar cravings and weight gain over time. Prioritizing 7-9 hours nightly sustains healthy metabolic function and weight control.
Support better sleep by keeping your bedroom cool, dark and quiet. Develop a calming pre-bed routine like gentle yoga poses, deep breathing, journaling and screen-free leisure reading.
Get quality sleep.
Skimping on sleep dysregulates hormones controlling hunger and appetite. This drives overeating, sugar cravings and weight gain over time. Prioritizing 7-9 hours nightly sustains healthy metabolic function and weight control.
Support better sleep by keeping your bedroom cool, dark and quiet. Develop a calming pre-bed routine like gentle yoga poses, deep breathing, journaling and screen-free leisure reading.
Seventh Strategy
Incorporate both cardio and strength workouts.
Cardio exercises like brisk walking, cycling and swimming burn calories to put you in a calorie deficit for weight loss in the short term. However, losing weight also causes some loss of calorie-burning muscle mass.
Counteract this with 2-3 weekly strength sessions targeting all major muscle groups. Lifting weights signals your body to retain and build calorie-torching lean muscle. The more muscle you build, the more calories and fat you’ll burn 24/7.
Incorporate both cardio and strength workouts.
Cardio exercises like brisk walking, cycling and swimming burn calories to put you in a calorie deficit for weight loss in the short term. However, losing weight also causes some loss of calorie-burning muscle mass.
Counteract this with 2-3 weekly strength sessions targeting all major muscle groups. Lifting weights signals your body to retain and build calorie-torching lean muscle. The more muscle you build, the more calories and fat you’ll burn 24/7.
Eighth Strategy
Allow for flexible, realistic eating.
Rigid dieting sets you up for failure. Allowing some higher calorie foods that you truly enjoy in moderation prevents feelings of restriction and deprivation that lead to rebound overeating.
If having dessert, a glass of wine or your favorite takeout once a week makes your eating plan sustainable and enjoyable, keep it in your healthy rotation without guilt. Just balance it out with nutritious foods the rest of the week.
Allow for flexible, realistic eating.
Rigid dieting sets you up for failure. Allowing some higher calorie foods that you truly enjoy in moderation prevents feelings of restriction and deprivation that lead to rebound overeating.
If having dessert, a glass of wine or your favorite takeout once a week makes your eating plan sustainable and enjoyable, keep it in your healthy rotation without guilt. Just balance it out with nutritious foods the rest of the week.
Ninth Strategy
Manage stress levels.
Let’s face it, stress is a sly saboteur when it comes to weight loss. It sneakily spikes your cortisol and other sneaky hormones that whisper to your body, “Hey, let’s keep this fat just a little longer.” So, it’s crucial to put chill-time on your to-do list.
Whether it’s through the serene art of meditation, the graceful poses of yoga—or even its sweatier cousin, hot yoga—, the simple act of taking a deep, life-affirming breath, or escaping to the tranquility of nature, finding your zen can be your secret weapon in your weight-shedding arsenal.
Manage stress levels.
Let’s face it, stress is a sly saboteur when it comes to weight loss. It sneakily spikes your cortisol and other sneaky hormones that whisper to your body, “Hey, let’s keep this fat just a little longer.” So, it’s crucial to put chill-time on your to-do list.
Whether it’s through the serene art of meditation, the graceful poses of yoga—or even its sweatier cousin, hot yoga—, the simple act of taking a deep, life-affirming breath, or escaping to the tranquility of nature, finding your zen can be your secret weapon in your weight-shedding arsenal.
Tenth Strategy
Focus on how you feel, not just the number on the scale.
While tracking your weight can provide helpful data, your measurements and how you feel physically and mentally offer more meaningful feedback. Celebrate fitness gains, better sleep quality, reduced cravings and higher energy levels. This curbs the likelihood of getting discouraged by normal weight fluctuations.
Keeping your “why” front and center reminds you that sustainable weight loss requires patience and self-compassion. By implementing one or two of these science-backed tips at a time until they become a habit, you build the foundation for lasting success.
Focus on how you feel, not just the number on the scale.
While tracking your weight can provide helpful data, your measurements and how you feel physically and mentally offer more meaningful feedback. Celebrate fitness gains, better sleep quality, reduced cravings and higher energy levels. This curbs the likelihood of getting discouraged by normal weight fluctuations.
Keeping your “why” front and center reminds you that sustainable weight loss requires patience and self-compassion. By implementing one or two of these science-backed tips at a time until they become a habit, you build the foundation for lasting success.
Eleventh Strategy
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Discover the power of smart nutrition with choices tailored to boost your weight loss journey and overall health. Take, for instance, Javy Coffee, a concentrated coffee that's not just a delightful beverage but also aligns with your fitness goals. This isn't just your average cup of joe—it's a low calorie powerhouse packed with protein for under $1 a day.
What's more? Javy Coffee's interactive quiz adds a fun twist, guiding you to your ideal coffee match for an energized and fulfilling day. Indulge in the rich taste that fits right into your health goals, making every sip part of a smarter, tastier strategy for well-being.
Please Note: We endorse products we value and may earn a commission for Javy Coffee purchases made via our quiz link, without additional cost to you.
Twelfth Strategy
Embrace Community Support and Accountability
Take the first step by engaging with Noom's interactive quiz , designed to tailor a wellness program that's as unique as you are. Together with Noom , you'll find not just a coach but a community ready to support you, cheer you on, and offer expert guidance.
Embrace Community Support and Accountability
Take the first step by engaging with Noom's interactive quiz , designed to tailor a wellness program that's as unique as you are. Together with Noom , you'll find not just a coach but a community ready to support you, cheer you on, and offer expert guidance.
Please Note: We endorse products we value and may earn a commission for Noom purchases made via our quiz link, without additional cost to you.
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