Starting a workout routine can feel overwhelming. I remember walking into a gym for the first time, staring at the machines like they were alien technology, and wondering if I should just go home and call it a day. Spoiler: I didn’t quit, but I made plenty of rookie mistakes along the way.
If you’re just getting started, here are some hard-earned lessons that will save you time, frustration, and sore muscles.
1. Start Small and Build Up
It’s tempting to go all in—hour-long workouts, six days a week. But that’s a fast track to burnout (or worse, injury). Instead, start with 20-30 minute sessions, 3-4 times a week. As your body adapts, increase the duration and intensity gradually.
2. Focus on Form, Not Weight
Lifting heavy weights with bad form is a recipe for injury. Trust me, I learned the hard way with a sore back that lasted weeks. Before adding weight, master the basics—squats, lunges, push-ups, and deadlifts—with proper technique. A mirror or a trainer can help correct your form.
3. Warm Up (Yes, It’s That Important)
Jumping straight into a workout without warming up is like driving a car without oil—things will break down fast. Spend 5-10 minutes doing dynamic stretches (leg swings, arm circles, jumping jacks) to loosen up your muscles and prevent injuries.
4. Don’t Skip Strength Training
Cardio is great, but if you’re only running on a treadmill, you’re missing out. Strength training builds muscle, speeds up metabolism, and prevents injuries. Start with bodyweight exercises, then gradually add dumbbells or resistance bands.
5. Rest & Recovery Matter
More workouts don’t always mean better results. Your body needs rest days to repair and grow stronger. If you’re sore, take a day off or do active recovery (walking, stretching, yoga). Skipping rest can lead to overtraining and burnout.
6. Nutrition is Half the Battle
You can’t outwork a bad diet. I once thought I could eat whatever I wanted as long as I exercised—yeah, that didn’t work. Focus on lean proteins, healthy fats, and complex carbs to fuel your workouts. And stay hydrated—dehydration zaps your energy and slows recovery.
7. Don’t Rely Only on Motivation
Motivation comes and goes. What keeps you consistent is building habits. Schedule your workouts like appointments, find an accountability partner, or set small, achievable goals to keep yourself on track.
8. Track Your Progress
You won’t see changes overnight, but tracking your workouts helps you stay motivated. Keep a simple log of what exercises you did, how much weight you lifted, or how long you ran. Seeing progress over time is a huge confidence booster.
9. Find Workouts You Actually Enjoy
If you hate running, don’t force yourself to run. Try cycling, swimming, dancing, or even kickboxing. The best workout is the one you’ll stick with. Experiment until you find something that makes you excited to move.
10. Be Patient & Celebrate Small Wins
Fitness is a journey, not a sprint. Progress takes time, and there will be setbacks. Celebrate small victories—whether it’s lifting heavier, running a little longer, or just showing up consistently. Every step forward counts.
Final Thoughts
Starting a workout routine doesn’t have to be intimidating. Keep it simple, be consistent, and listen to your body. Most importantly, enjoy the process. The goal isn’t perfection—it’s progress.
What’s been your biggest challenge as a beginner? Drop a comment—I’d love to help! 💪🔥
There are ways to improve eating habits. For example, you can try to track what you eat and choose more filling foods like proteins. Your doctor can recommend the best approach for you.
Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.
And while some people see these behaviors as habits that can be broken, they may indicate an eating disorder in others.
Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.
Regardless of whether you have an eating disorder, breaking the cycle of overeating can be challenging. However, some techniques can help.
The 23 tips below provide a starting point to reduce overeating.
Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.
While this habit might seem harmless, it can contribute to overeating.
A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. It also caused them to eat more food later in the day, compared with people who paid attention to their food while eating (1).
Summary Make an effort to turn off or put away potential distractions like phones, computers, and magazines. Concentrating on your meal during mealtime can help prevent overeating.
For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer. The harder it is to access something, the less likely you might be to overeat that food.
Preparing healthy options like a sliced apple with peanut butter, hummus and veggies, or homemade trail mix can encourage better choices when snacking.
Another helpful tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so there’s no temptation to grab a handful when walking past them.
Summary Identify the unhealthy foods that trigger overeating. Keep them out of the home or far out of sight, and make healthy options easily accessible instead.
Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.
Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.
Swearing to never have a scoop of ice cream, slice of pizza, or piece of chocolate again is not realistic for most people.
Focus on providing your body with mostly healthy, nutritious food while giving yourself the freedom to truly enjoy a treat here and there.
Summary Eating patterns that are too restrictive may drive binges. The key to a sustainable, healthy diet is to concentrate on eating whole, unprocessed foods most of the time while allowing for a treat here and there.
Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to consuming more food than is recommended as a serving size.
Instead, portion out a single serving size on a plate or in a bowl to help control the number of calories you consume in one sitting.
Use measuring tools to train your eye on what a normal portion should look like for different types of foods.
Summary Instead of eating food straight from the package, portion it into a dish. Try measuring out appropriate serving sizes to help train your eye to identify how much food is recommended as an average portion.
Stress can lead to overeating, so it’s important to find ways to reduce the amount of stress in your daily life.
Chronic stress drives up levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating, and weight gain (2).
There are many simple ways to reduce your everyday stress levels. Consider listening to music, gardening, exercising, or practicing yoga, meditation, or breathing techniques.
Summary Stress can lead to overeating, so reducing the stress in your everyday life is one important step to reduce overeating.
Choosing foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep your body feeling satisfied longer and reduce the urge to overeat.
For example, one study found that people who ate fiber-rich oatmeal for breakfast felt fuller and ate less at lunch than those who consumed cornflakes for breakfast (4).
Snacking on nuts, adding beans to your salad, and eating vegetables at every meal may help reduce the amount of food you consume.
Summary Add fiber-rich foods to your diet to keep your body feeling satisfied longer. Studies show this may help reduce the urge to overeat.
When attempting to lose weight, many people cut out meals in hopes that it will decrease the number of calories they take in.
While this may work in some instances, such as intermittent fasting, restricting meals may cause you to eat more later in the day.
Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake (5).
For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may help reduce the chances of eating too much later in the day (6).
Summary Skipping meals may cause you to eat more later in the day. Instead, focus on keeping your body feeling satisfied by eating balanced meals made with whole foods.
Keeping track of what you eat in a food diary or mobile app may help reduce overeating.
Many studies have shown that using self-monitoring techniques like keeping a food diary may aid weight loss (7).
Plus, using a food journal can help identify situations and emotional triggers that contribute to overeating, as well as foods that are likely to provoke binge eating.
Summary Studies have shown that tracking your food intake may help you lose weight. It will also help you become more aware of your habits.
The food choices of your dining companions may have a greater effect on your food intake than you realize.
Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.
People may tend to eat portions similar to those of their dining companions, so dining out with friends who overeat may cause them to overeat as well (8).
Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does (9).
Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.
Summary With whom you choose to eat may majorly impact your food choices. Try to dine with people who also want to eat healthy meals in moderate portions.
Protein helps keep your body full throughout the day and can decrease the desire to overeat.
For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day (10).
Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger (11).
Adding higher protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger under control (12).
Summary Eating protein-rich foods may help stave off hunger and cravings. Starting the day with a high protein breakfast can also help fight hunger later in the day.
This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating (13).
Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats, and brown rice are all great options.
Summary Eat foods that help keep blood sugar levels constant. High-glycemic foods like candy and white bread can make blood sugar spike then drop, which may lead to overeating. Instead, choose foods like beans, oats, and brown rice.
Eating too quickly may cause overeating and lead to weight gain over time.
Slower-paced eating is associated with increased fullness and decreased hunger and can serve as a useful tool for controlling overeating (14).
Taking the time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness (15).
Summary Focusing on eating more slowly and chewing food thoroughly may help you recognize signs of fullness and reduce overeating.
While having a drink or two with a meal generally won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.
One study found that college students who drank four to five drinks at a time more than once per week were more likely to overeat after drinking, compared with students who drank one to two drinks at a time (18).
Cutting back on drinking alcohol may be a good way to minimize overeating.
Summary Studies show that drinking several drinks in one sitting may lead to overeating. Instead, stick to just one or two drinks, or forgo drinking alcohol entirely.
Being unprepared when hunger strikes can make it more likely that you’ll make poor food choices that can lead to overeating.
Purchasing meals and snacks at the last minute from restaurants or delis increases the likelihood of making unhealthy choices and eating more.
Instead, keep healthy snacks on hand, pack home-cooked lunches, and stock the fridge with healthy options to prepare dinner at home.
These strategies can help decrease overeating. Plus, making more meals at home can save money and time.
Summary The more prepared you are to eat healthily, the less likely you are to overeat. Keep the fridge and pantry stocked with healthy, filling foods.
Studies have shown that consuming sweetened drinks with meals may be linked to overeating as well.
A review of 17 studies found that adults who drank sugar-sweetened beverages with meals consumed 7.8{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} more food than adults who consumed water with meals (20).
Choosing water or unsweetened seltzer over sweetened beverages may help reduce overeating.
Summary Avoid sugary beverages. They’ve been linked to an increased risk of diabetes and other diseases and may be linked to overeating. Drink water instead.
Overeating in the absence of hunger could be a sign that something deeper is going on.
Depression and boredom are two common issues that have been linked to the urge to overeat (21, 22).
Fortunately, taking certain actions can help. For example, try taking on a new activity that’s enjoyable. It may help prevent boredom and distract from the urge to nibble.
Also, spending some time thinking about what triggers overeating can help determine the type of help to seek. If depression and anxiety are contributors, getting proper treatment from a mental health professional might assist with reducing overeating.
Every person is different, so it’s important to find the right treatment plan for your needs.
Summary Think about the feelings during episodes of overeating and seek help to address the issues behind the behavior. Depression and boredom are two common reasons. A mental health professional can provide guidance.
Instead, make long-term lifestyle changes that promote health and wellness. It’s the best way to create a balanced relationship with food and prevent habits like overeating.
Summary Instead of going on fad diets to curb overeating, find a sustainable way of eating that nourishes your body and helps it reach optimal health.
Habits can be hard to break, especially when they involve food.
Many people get into comfortable routines, like eating dinner in front of the TV or having a bowl of ice cream every night.
It may take time to identify unhealthy behaviors that lead to overeating and replace them with new, healthy habits, but it’s well worth the effort.
For example, make it a point to eat at the dinner table instead of in front of the TV, or replace a nightly bowl of ice cream with a hot cup of tea. These replacements will become healthy habits over time.
Summary Identify unhealthy habits and gradually replace them with new, more positive behaviors.
Although high fat foods are often associated with weight gain and overeating, choosing foods rich in healthy fats can help you eat less.
Several studies have shown that adults who consume high fat, low carb diets are less hungry 3–4 hours after meals and lose more weight over time, compared with people who consume diets high in carbs and low in fat (23, 24).
Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet may help you feel more satisfied after meals and reduce overeating.
Summary Try adding more healthy fats to your diet. Studies have shown doing so may help you feel fuller after meals and lose weight over time.
Setting short- and long-term goals and referring to them often may help you stay on track and reduce the urge to overeat.
Knowing the reason for overcoming overeating and how overeating is preventing you from reaching your health and wellness goals can motivate you to work toward establishing new eating patterns.
Jotting down motivational quotes and hanging them in prominent places around your living space can help inspire you to stick to a plan throughout the day.
Summary Identify specific short- and long-term eating goals and refer to them often. It can even be helpful to place motivational quotes around your home.
Binge eating disorder (BED) is recognized by the Diagnostic and Statistical Manual of Mental Disorders(DSM-5) as a psychiatric disorder. This means someone who has BED will likely need treatment from a team of medical professionals to overcome it.
BED is characterized by ongoing episodes of eating a large amount of food very quickly to the point of discomfort, despite not being hungry. After a binge, a person might feel shame or guilt surrounding the behavior.
It affects millions of people worldwide and is the most common eating disorder in the United States (25).
If you feel that you might have BED, it’s important to get help. Speak with your healthcare provider about treatment options.
Summary If you regularly binge on large quantities of food, lack control, and experience feelings of guilt, you may have binge eating disorder and should seek professional help.
Many studies have shown that mindful eating is an effective way to reduce binge eating behaviors, overeating, and emotional eating (3).
Eating more slowly, taking small bites, chewing thoroughly, being aware of your senses, and appreciating food are all simple mindfulness practices to incorporate into a daily routine.
Summary The practice of mindful eating has been shown to help reduce binge eating behaviors. Mindful eating focuses on being aware of your thoughts and senses while eating.
Many people struggle with overeating.
Fortunately, there are ways to improve eating habits and overcome eating disorders.
Healthcare professionals like psychologists, doctors, or registered dietitians can also provide counseling and guidance to help you get back on track.
Overeating can be a hard habit to break, but you can do it. Use these tips as a starting point to help establish a new, healthy routine, and make sure to seek professional help if you need it.
Editor’s note: This piece was originally published on April 16, 2018. Its current publication date reflects an update, which includes a medical review by Timothy J. Legg, PhD, PsyD.
The most effective approach to losing weight is to include dietary changes and regular physical activity. But is it possible to lose weight without exercising?
For some people, physical activity just isn’t an option when trying to lose weight. There may be several reasons why you have to try losing weight without exercising:
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Exercise and Weight Loss
Exercise helps the body burn calories more efficiently, says Dr. Scott A. Cunneen, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of “Weighty Issues: Getting the Skinny on Weight Loss Surgery.”
This is because your metabolism elevates during physical activity. Over time, if exercise results in increased levels of lean body mass and less fat mass, your baseline metabolic rate (the amount of calorie your body burns when sitting still) should increase, as well, says Tamara Duker Freuman, a registered dietitian with New York Gastroenterology Associates. Without exercise, your metabolism will likely remain the same.
A speedier metabolism is one reason exercise is a natural companion to eating differently for weight loss. Depending on how much you exercise, it can help you lose weight more quickly. By watching what you eat, taking in fewer calories and burning off calories with exercise, you can create a greater energy deficit, helping to expedite weight loss, Duker Freuman explains.
Weight Loss Without Exercise
If you can’t exercise, it may take you longer to lose weight. This isn’t necessarily a bad thing because losing weight slowly can help you keep it off more easily than quick weight loss, says registered dietitian Jill Weisenberger, a registered dietitian, author of “Prediabetes: A Complete Guide” and “Diabetes Weight Loss – Week by Week” and owner of Food & Nutrition Solutions by Jill, based in Yorktown, Virginia.
Think Long-Term for Weight Loss
Weisenberger encourages those interested in losing weight without exercise to think about their long-term goals. One approach is to focus on weekly weight goals versus daily check-ins. A healthy weight loss is half a pound to 2 pounds a week, according to the Centers for Disease Control and Prevention.
For instance, you can set a goal of losing 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your body weight in three to six months. If you weigh 200 pounds, that’s 20 pounds to lose.
“Oftentimes we overestimate the impact exercise has on calorie expenditure, but the most impactful thing you can do for weight loss is focus on creating health dietary patterns, drinking your water, managing your stress and sleeping well,” says Ashley Bannister, a registered dietitian and coach with the weight loss app Noom in New York City.
Losing weight without exercise is attainable, but it means you must focus more on cutting the calories you consume, while still making sure you eat nourishing food. Research indicates changes in diet as the primary method of successful and sustainable weight loss.
“The best strategy to do this is to increase your intake of fiber-rich foods that make you feel satisfied for longer even with modest amounts of calories; doing so helps ‘crowd out’ portions of more energy dense foods, especially lower fiber or higher sugar ones that don’t keep you feeling full for very long,” Duker Freuman says.
Examples of foods that promote satiety and are foundational to a diet that promotes a healthy weight include:
Fruits and vegetables.
Whole grains, such as whole-wheat spaghetti or whole-wheat bread.
Protein, such as beans, fish, poultry and low fat dairy like Greek yogurt.
A small amount of heart healthy fats, such as nuts, canola or olive oil.
Foods and drinks to cut out or consume less of if you’re looking to lose weight include:
Alcohol-based and sweetened drinks, including juices and some coffees.
Baked goods, such as cookies and cake.
Candy.
Snacks, such as chips, pretzels and crackers.
Fried foods, such as french fries and onion rings.
Low-fiber or refined carbohydrates, such as white bread, tortillas, white rice and grits.
Tips to Lose Weight Without Exercise
Losing weight without exercise is possible, it just takes extra planning and dedication. Here are 17 tips to lose weight without exercise:
Even when you can exercise, losing weight in a limited time period, such as in the weeks before a surgery, can be a challenge. Since you can’t move as much, it’s important to realize it may take longer and you may have some setbacks.
Another plate idea: If you’re at a holiday or special event with some of your favorite desserts, don’t deprive yourself, advises registered dietitian Heidi Katte, an instructor with Milwaukee Area Technical College in Milwaukee. Instead, serve yourself a portion using a small plate instead of a large plate.
At many restaurants, you have the option of a salad or soup before your main entrée, says Leslie Bonci, sports dietitian for the Kansas City Chiefs and owner of the nutrition business Active Eating Advice. If you choose a healthier soup or salad, you can fill up on fiber before moving on to your entrée. If you’re already somewhat full, you’ll eat less of the main meal and perhaps even skip dessert.
In the U.S., especially at restaurants, we’re accustomed to getting super-sized meals, Weisenberger says. Plan to eat only half of what you’re served. And don’t be afraid to take home leftovers.
One medium whole fruit.
2 cups of salad greens.
A ½-cup of cooked rice, pasta or cereal.
2 cups of milk.
1 ounce of cheese.
1 ounce of cooked seafood or meat.
This doesn’t mean you shouldn’t ever eat portion sizes bigger than these or that you have to measure everything you eat, according to the AHA. You may end up eating more than one serving at one meal and then eat less than one serving at another meal. Just aim for average portion sizes overall in any two- or three-day period.
We’ve all been there: You’re ready for a snack and open up the pantry. You see chips, cookies and other less nutritious options. It’s only natural to want to reach out and make those unhealthy choices. To help avoid this trap, stock your pantry with healthier snack options that will keep you feeling full longer, helping support your weight loss efforts.
Snacks that combine protein, healthy fat and/or complex carbs can achieve these goals. Some healthy snack options include foods such as:
Greek yogurt with fruit.
An apple or banana with a nut butter, such as peanut or almond butter.
Cottage cheese with fruit on a piece of whole-grain bread.
Hummus with whole-grain crackers and sliced veggies.
A handful of nuts and a piece of fruit.
Think about the last few meals and snacks you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating. Put away the phone, turn off the TV or remove whatever else distracts you to enjoy each bite.
Eating mindfully by chewing slowly is another way to focus on what you’re eating, so you’re truly aware of when you’re full, Katte says. Eating without distractions also can make you aware of whether you’re eating because you’re truly hungry or if you’re just bored.
Chewing your food helps with weight loss goals for several reasons, Bannister says:
You slow down your meal and may be more mindful of your body’s hunger and fullness cues.
You may burn slightly more calories through digestion when you chew thoroughly.
Taking your time to chew thoroughly can positively affect the hormones related to hunger and feeling full so you ultimately consume fewer calories.
Fiber helps to fill you up so you stay full longer, meaning you’re eating less overall. The recommended serving for fiber is 25 grams a day for women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, Katte says.
Foods that are rich in fiber include:
Beans. For example, 1 cup of black beans has 15 grams of fiber.
Broccoli. 1 cup contains 5 grams of fiber.
Pears. A medium pear has 5½ grams of fiber.
Raspberries. 1 cup has 8 grams.
Whole-wheat spaghetti or bread. 1 cup of whole-wheat spaghetti gives you 6 grams of fiber.
Nuts, which are high in protein.
Most fruits and vegetables are rich in fiber. Make sure to increase your water intake as you add more fiber to your diet. Otherwise, it’s hard for the body to absorb the extra fiber, and you may end up feeling bloated or have extra intestinal gas.
Eating more fiber-rich foods while drinking more water is a winning weight-loss combination, Weisenberger says. Water helps to fill you up more, just like fiber does.
Here are a few ways to increase your water intake:
Carry a water bottle with you.
Set a water drinking schedule, so you make sure to drink water regularly during the day.
If you’re working, make it a point to get up regularly and refill your water. This could mean going to the water fountain or the kitchen more regularly, Katte says. In either case, you’re getting more water and sneaking in a few extra steps.
Most sweetened drinks add empty calories and no nutritional benefit. Because they’re liquid, it’s easy to consume them quickly and then not feel full after. Sugary drinks like soda are often filled with calories and also can lead to a rise in blood sugar followed by a crash. The end result? You then feel hungry again, Bannister says.
Water infused with fruits, like lemon or cucumber, or just a splash of 100{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} fruit juice. “This enhances the flavor without going overboard with a ton of sugar,” Bannister says.
Smoothies made with fruit and unsweetened coconut or almond milk.
Sparkling water with or without natural flavors.
Unsweetened tea.
Unsweetened coffee.
If you know you can’t exercise but want to lose weight, it can be easy to assume skipping meals is a good solution. Not true, Bonci says. That’s because skipping meals often makes you overly hungry.
“That can be a recipe for disaster when you finally do eat,” says Bannister, adding that you may then find yourself binge eating once you reach your next meal.
Skipping meals may also backfire if you’re recovering from an injury and your body is relying on food for healing nutrients.
Your body and brain need fuel after you’ve slept. A healthy breakfast can help you literally break that fast and minimize chances for overeating later in the day, Bonci says. A healthy breakfast combines protein, fiber and some fat to add flavor and make you feel full longer.
Two scrambled eggs with spinach, peppers and onions in a high-fiber wrap with two tablespoons of guacamole.
A smoothie made with a half cup of milk, 5 ounces of Greek yogurt, 1 tablespoon of nut butter, ¼ cup of oats and ½ cup of berries.
Overnight oats made with Greek yogurt or milk of your choice.
Premade egg muffin cups made with veggies along with whole-grain toast.
Although we all need a healthy mix of complex carbohydrates, healthy fats and protein, protein-rich foods in particular can help you fill up and fuel your body, Weisenberger says. She recommends about 25 to 30 grams of protein per meal instead of eating a massive amount of protein at once. This keeps your body fueled throughout the day, but may feel like a lot – especially if you don’t eat meat. Most women only need about 50 grams of protein daily. Working with a nutritionist or registered dietitian can help identify the best amounts for you.
According to the Institute of Medicine, the recommended share of protein in one’s diet can range from 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} to 35{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your overall daily calories, but many health experts favor ramping that up under certain circumstances, including weight loss.
There’s a wide range of acceptable intake levels though, Duker Freuman adds. For example, if you’re aiming to consume 1,600 calories daily, 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of calories would amount to 40 grams of protein. On the high end, 35{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of daily calorie consumption would amount to 140 grams of protein.
Here are a few protein-rich food choices:
Atlantic salmon, 3.5 ounces: 22 grams of protein.
Canned tuna, 3 ounces: 20 grams of protein.
Chicken breast, 3 ounces: 27 grams of protein.
Greek yogurt, a half-cup: 11 grams of protein. Weisenberger adds a dollop of Greek yogurt to stews and black beans, another protein-rich food.
Cow’s milk, one cup: 8 grams of protein.
Let your weight loss goals push you to get more z’s. Most adults need seven to eight hours of sleep a night. And adequate sleep helps to regulate the hormones tied to hunger. When you’re sleep-deprived, your body often signals that it’s hungry. It also raises your cortisol levels, the stress-related hormone that triggers your body to hold on to fat.
If you need to improve your sleep, here are a few suggestions:
Aim to go to sleep and wake up at the same time every day, with no more than an hour of variation, advises Andrea Allison, a physical therapist with Physical Therapy Central in Oklahoma City, Oklahoma.
Set a bedtime routine. “It works for adults just like it works for kids,” Allison says.
Avoid caffeine in the afternoon, and limit or avoid alcohol. Both of these can negatively affect your sleep.
Consider writing down your thoughts before you go to bed. “This can help you calm chaotic thoughts about work, life or whatever is bringing you stress,” Allison says.
Invest in wearable fitness technology to better understand your sleep. These devices, although pricey, can give you more insight into your sleep patterns so you can work on improving them.
Talk to a health care provider if you continually have problems with sleep. They can help rule out a health issue affecting your sleep, such as insomnia or obstructive sleep apnea.
When you’re stressed, your body lets out stress hormones that then cause the release of glucose, or blood sugar, for energy to battle the stressful situation. “As you come down from that stress, your body sends signals to replenish glycogen stores and that often leads to more sugar cravings,” Bannister says. Stress is often associated with stress eating, and that can pack on pounds.
The best way to cope with stress will vary for everyone, Bannister says. You will probably have to experiment to find what works best for you, but here are a few ideas:
Guided meditation.
Deep breathing.
Getting more sleep.
Listening to music you enjoy.
Listening or watching things that make you laugh.
Talking with a trusted friend or family member.
Writing down what makes you feel stressed out.
If you’re an emotional eater, you’re not alone. Eating to cope with stress or worry is something many people do. Sweating out your emotions with a tough workout is a popular alternative. However, if you can’t exercise, or simply don’t want to, you have one less outlet to let out those challenging emotions. The solution? Plan ahead on how you can avoid emotional eating with other strategies, Bonci recommends.
Doing arts or crafts that you enjoy.
Journaling.
Meditating.
Taking a bath or doing something that relaxes you.
Talking to a close friend or family member.
Using a stress ball.
It’s also common to use food to celebrate positive achievements, Bannister says. If you use food to celebrate, consider other ways to reward yourself. This may include a new shirt or pants, a new book or self-care acts like a nap or a massage.
Tracking what and when you eat helps make you more aware of what you’re consuming and helps keep you accountable. There are a few ways to track what you eat:
Write what you consume daily on paper or on an electronic device.
Use an app that helps with food tracking, such as MyFitnessPal.
Take pictures of your meals and snacks.
Bonci also advises keeping track of hunger between meals and fullness after meals. Don’t worry if your notes about your meals aren’t perfect — there’s no such thing. “We know there will always be some error in tracking, so I like to focus more on the awareness it’s creating rather than being 100{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} accurate,” Bannister says.
Some Final Words About Exercise
If your health care provider has recommended you limit physical activity, you should respect that. However, if you can still do some movement during your weight loss period, you’ll get a multitude of health benefits. Physical activity can give you an energy boost, improve your mood and help with weight management, for instance.
Here are some easy ways to work in simple movements:
Consider setting an appointment with a physical therapist. A physical therapist can evaluate and educate you on safe physical activity modifications based on your current health status. If you’re able to do even light activity, they can teach you how to use any relevant exercise equipment, Allison says.
Start out where you can with exercise and aim to do something every day, even if it’s just for five minutes.
Get up every so often and walk around. Start taking movement breaks between calls or binge watching.
If you have to rest one part of your body, see if you can exercise other parts of your body. For instance, if you can’t exercise your legs much, perhaps you can use dumbbells to exercise your upper body, Weisenberger says. Or, you can use a device like an underdesk elliptical or underdesk cycle if you can’t exercise your upper body but you can move your lower body. These devices probably won’t help with weight loss but they can help activate your muscles and build your cardio endurance, Allison says.
Ask your health care provider what physical activity is OK versus what’s not OK. This will help you know what exercise is safe for you versus what isn’t.
Think about physical activity that makes you happy – what Kimberlain calls “joyful movement.” “Exercise shouldn’t be something that people dread but rather look forward to,” she says.
With a combination of thoughtful healthy eating, it’s possible to lose weight without exercise.
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Our registered dietitians tested the best meal delivery services for weight loss and found that Factor, BistroMD, Trifecta Nutrition, and 9 others offer quality options. Here’s why they made the list.
Meal delivery services have become increasingly popular among health-conscious consumers and those following specific diets.
In addition to being simple and convenient, many meal delivery services can:
support weight loss efforts
promote nutrient-rich eating habits
make it easier to follow a balanced and nutritious diet
Keep reading for our dietitians’ picks for the 12 best weight loss meal delivery services.
Disclaimer: All of the services tested below were tried by Healthline writers or editors, who received the meals for free. All opinions are our own.
Take a look at how these meal deliveries for weight loss compare:
Convenience: We looked for meals that were convenient to prepare to minimize the extra time it might take customers to fit healthy meals into their schedules.
Meal plans: We looked for meal delivery services that offered diet-specific meal plans that help customers reach their weight loss goals.
Nutrient-rich meals: We looked for meal delivery services that offer balanced and nutrient-dense meals to help customers feel supported in their weight loss goals.
Nutritional content: We looked for meal delivery services that provide low calorie, high protein, or high fiber options to promote weight management.
Taste and ease of preparation: We looked for services that offer meals that are easy to prepare, and we also tried many of them to find out whether they offered a good variety of flavors and textures.
Price: We included meal delivery services at a variety of price points to accommodate any budget.
Vetting: The services on our list have been vetted to ensure that they align with Healthline’s brand integrity standards and approach to well-being. You can read more about our vetting process.
Price: Make sure to choose the meal delivery service that best fits your weekly or monthly food or grocery budget, and don’t forget to consider shipping costs and whether you’ll have to shop for additional meals or foods.
High quality ingredients: Look for services that prioritize fresh ingredients and use little or no artificial additives or heavily processed ingredients. Some people may also prefer a service that offers organic produce, sustainable seafood, or grass-fed beef.
Nutritional information: Look for services that offer nutritionally balanced meals or disclose each meal’s nutritional information. That way, you’ll better understand your calorie and macro intake.
App compatibility: If you use an app to keep track of your calories or macros, it can be helpful to choose a service with meals that are already entered into your app.
Variety: Look for alternatives that offer a varied menu, which will prevent you from getting bored with their dishes. It is also important that they accommodate your specific diet, be it omnivorous, vegan, gluten-free, low carb, etc.
Convenience: Whether you have time to do a little cooking or just have a few minutes to warm up and eat, choose an option that meets your convenience needs. This will help you avoid wasting food and time.
If you’re looking to lose weight, meal delivery services can be strategic allies for several reasons, including:
Portion control: Meal delivery services offer preportioned meals with a fixed and known total calorie and macronutrient content. Portion sizes are directly linked to energy intake, so reducing them can be helpful for creating a calorie deficit to support weight loss (13, 14).
Adherence: Whether you lack the time or resources, following a diet can be difficult because it requires careful meal planning. Meal delivery services can make adherence to diets like the Mediterranean diet or keto easier by delivering diet-compliant meals or meal kits directly to your door.
Improved diet quality: Depending on the recipe, meal delivery services can provide meals that are more nutritious than what you might typically eat. In particular, these meals can provide lean proteins and good sources of fiber, like vegetables, to help keep you full. Protein is also important for preserving muscle mass (2, 5, 15, 16).
What’s more, research shows that exposure to greater healthful food variety — which is the case with most meal delivery services — can increase the intake of low calorie, energy-dense foods like fruits and vegetables, helping support and sustain weight loss (17).
Here are five healthy and quick tips if you’re looking to manage your weight:
Create a small calorie deficit: Taking in fewer calories than you burn every day will result in weight loss. However, cutting calories too drastically can result in compensatory changes over time, such as increased appetite, that make it harder to maintain weight loss. This is why many experts recommend making small reductions in daily calorie intake to promote healthy, sustainable weight loss (18).
Limit ultra-processed foods: High intakes of ultra-processed foods — such as sugary drinks, fast food, sweets, and even diet foods — cause excess calorie intake that leads to weight gain while providing little to no nutrients at all (19).
Stay physically active: Increasing your physical activity or exercise also helps with losing weight and maintaining weight by creating a negative energy balance (20).
Get enough sleep: Sleep deprivation is associated with weight gain due to hormonal changes that may alter the metabolism of sugars and behavioral changes that increase caloric intake. Thus, evidence recommends adults get at least 7 hours of sleep (21).
Check out this article for more science-backed tips on losing weight healthily and sustainably.
Is it easier to lose weight with a meal delivery service?
While you can lose weight without using a meal delivery service, many people find they can be an easy and convenient way to enjoy more nutritious meals at home.
Additionally, meal delivery services help promote portion control and often offer meals low in calories or high in protein designed to support weight loss.
What food delivery service is best for weight loss?
Trifecta Nutrition is our choice as the best overall meal delivery service for weight loss thanks to its portion-controlled, nutritionally balanced meals. We also like that each meal contains at least 20 g of protein, and that there are menus to suit a variety of dietary needs.
If you prefer a meal kit to cook yourself, Sunbasket is our best overall pick because it offers menus to suit a variety of dietary patterns that may be helpful for weight loss, including Mediterranean, Diabetes-Friendly, Vegetarian, and Carb-Conscious.
Can you lose weight on HelloFresh meals?
Weight loss is achieved by reaching and maintaining a calorie deficit. Yet, because caloric needs are influenced by physical activity, height, and age, among other factors, one person’s calorie deficit can differ significantly from another person’s (22).
HelloFresh offers six different plans, including a lower calorie option called Calorie Smart, which provides meals under 650 calories per serving.
Consuming 650 calories per meal can easily fit into a calorie deficit. If it does not match yours, you could always plan around the rest of your daily meals to avoid a calorie surplus.
That said, weight loss is not guaranteed.
Which meal delivery service works best with Weight Watchers?
Blue Apron is a great option if you’re using WeightWatchers, as many of the meals on their Wellness menu are WeightWatchers approved.
However, many other meal delivery services also offer low calorie, nutritious meals that can fit into weight loss programs like WeightWatchers. Some other options include Purple Carrot, Sunbasket, and BistroMD.
There are many meal delivery services available that can help you reach your weight loss goals — each of which varies in price, flexibility, and effectiveness.
They also vary by the amount of time and preparation they require, with some offering fully prepared meals and others providing recipes and preportioned ingredients to allow you to make your own nutritious meals at home.
With a bit of research and experimentation, you can likely find a plan that works for you.
If you might be 1 of the many preparing to tackle 26.2 miles this spring, you’ve got in all probability been considering about how you might be heading to fuel your race. By now, you have with any luck , experimented with consuming electrical power gels or chews, carb drinks or potentially even actual food stuff all through your very long training runs, and have trialled some various pre-operate breakfast and supper possibilities.
If you have not by now, now is the time to operate out just how quite a few gels you are going to have to have to take in through your marathon to preserve your tank topped up with gas. You need to also start out to imagine about how significantly drinking water you’ll have to have to consume per hour – and the amount of money of electrolytes you can need to choose on – to make certain you stay hydrated. And with our guide below, you will be ready to estimate exactly that.
What, and how much, you consume and drink in the course of a marathon can make or split your race. Fail to fuel thoroughly and you will uncover oneself hitting the wall – the stage of finish actual physical exhaustion, as a final result of your body operating out of energy. And fail to drink ample (or choose on sufficient electrolytes) and you may well come across on your own experiencing signs which include gastric distress, nausea and dizziness owing to hydration – which also puts your well being at chance.
However, if you might be diligent about your marathon nourishment and hydration tactic – arranging it diligently and executing it nicely – this can very easily be avoided and you can guarantee a positive, prosperous working expertise all the way to the complete line.
Let’s get to operate…
How lots of gels for a marathon?
Carbohydrate is the body’s preferred fuel resource in the course of workout. It really is broken down into glucose and stored as glycogen in your liver and muscular tissues, and applied by the entire body to give electricity. ‘It will take all-around 500g of carbohydrate to fill your glycogen retailers and, at most, this will past you for 60-90 minutes of running at 55-75 per cent of your maximal heart level. The speedier you go, the sooner your retailers will deplete,’ describes athletics dietitian Renee McGregor.
McGregor suggests aiming for 30-60g of carbs for each hour for the initially three hours of your marathon, rising to 60-90g of carbs per hour following that.
You can get these carbs from sporting activities nourishment items, together with carb drinks, strength gels or bars, or genuine food stuff, such as bananas and Jelly Babies.
The most effective factor to do is check the packaging to obtain out how many grams of carbs your solution of alternative consists of, and then do the job out how substantially of that products you are going to want to get for every hour to hit that 30-60g intention.
‘Start getting on nutrition in the initially 30 minutes and then each 30-40 minutes following that,’ advises McGregor. To remind you, established an warn to go off on your managing enjoy if you are ready, or make a note on your hand.
The amount of carbohydrate contained in a gel varies involving manufacturers. But, for case in point, if your gel of decision contained 23g of carbs, and you were adhering to the intake system outlined over, you would just take 6 x gels around a four-hour marathon to arrive at a carbohydrate quota of 34.5g of carbs per hour (136g carbs in whole).
When using gels, test to take in them over 4-5 mins, not all in one go, as this aids absorption, adds McGregor.
It is really seriously vital to practise your marathon nourishment method in coaching, and experiment with distinct solutions, to come across out what functions finest for you. And do not check out nearly anything new on the day!
How a lot water really should I consume?
It really is also genuinely vital to preserve on leading of your hydration for the duration of a marathon. ‘Along with sustaining hydration, fluid consumption for the duration of stamina managing can help to control overall body temperature (thermoregulation) and make sure ample plasma (blood) volume,’ suggests McGregor. ‘When main system temperature rises owing to dehydration, plasma volume decreases, ensuing in an improved coronary heart rate, which accelerates exhaustion.’
In addition to inner thoughts of fatigue and exhaustion, other signs and symptoms of dehydration to glimpse out for include dry mouth, darkish yellow urine, minimize in urination, muscle mass cramping and headaches.
H2o specifications in the course of a marathon will rely on an individual’s sweat charge, as nicely as their age, sex, fat, the depth they are managing at and the temperature outside the house. Having said that, most runners will sweat between 400ml and 2400ml for each hour, says McGregor.
‘Recommendations on how a great deal drinking water we should really consume for each hour when operating vary from 300-800ml,’ describes nutritionist Kim Pearson,’ [but] contemplate the outdoors temperature and how considerably you sweat, as nicely as your thirst.’
It is really actually vital to hydrate beforehand, as well, explains Pearson. ‘Research suggests about 530ml of water right before and soon after a work out of any form will support recovery and help prevent dehydration post-training.’
Commence sipping this all-around three hours right before the race with an electrolyte tablet (which we are going to occur on to upcoming). Drink right until your urine is obvious – and if it just isn’t, drink roughly a different 400ml on top of this.
What about electrolytes?
In addition to replacing missing fluids, you also need to switch the sodium and other minerals which have been misplaced in your sweat.
Electrolytes enable your entire body retain fluid in the course of heavy exercise when you are perspiring as they enable draw fluid into functioning muscle mass, points out McGregor. ‘The sodium material of sweat may differ, from 115mg for each 1,000ml of sweat to additional than 2,000mg. Most electrolyte tablets, salt capsules or sporting activities beverages offer 250-300mg of sodium. If you are diluting your electrolytes into 750ml, this will indicate owning to consume in the area of 2,250ml of fluid for each hour in longer races to fulfill your sodium requirements, which is difficult from a consumption and transportation position of watch.’
Even so, you can exchange shed electrolytes in different ways. As effectively as electrolyte beverages and electrolyte tablets for dissolving in h2o, salt capsules/sticks can also be taken straight.
Look at out some of McGregor’s favorite electrolyte merchandise listed here.
‘I ordinarily propose runners get in 700-900mg of sodium an hour in the course of more time instruction operates and races,’ she says. McGregor also indicates runners get started drinking electrolytes in the 24 hours right before race day.
Tummy issues
Runners usually complain of being not able to abdomen also a lot of gels during a marathon, due to gastrointestinal distress or nausea. Even so, the idea that gels are to blame is a false impression, states McGregor. ‘The greatest induce of mid-run abdomen difficulties is connected to sodium imbalance, not sports diet gels or bars. If you are dehydrated, and consuming glucose, it results in being remarkably concentrated in the gut. Blood is staying directed away from the abdomen to the doing work muscular tissues, so the gut are unable to take in the glucose speedily adequate, ensuing in belly upsets.’
What to try to eat before a marathon
In the 3 days foremost up to your race, it is really essential to up your ingestion on carbohydrate to fill up your glycogen outlets – this is often referred to as ‘carb-loading’. The least complicated way to do that it – devoid of overloading your abdomen which can bring about you to come to feel bloated and sluggish – is by swapping components of your typical food plan for carbs. So, for instance, if you usually have a piece of fruit or a yoghurt as your afternoon snack, swap it out for a few of slices of toast or a incredibly hot cross bun.
For your pre-evening meal meal, decide for food which is large in carbs but small in fibre and extra fat, which may perhaps upset your belly. For illustration, pasta with tomato sauce and garlic bread, or chicken/tofu/fish with potatoes/noodles/rice and a facet salad. But don’t overload your self, as this can result in you feeling uncomfortable the up coming morning, owing to the simple fact your abdomen hasn’t had time to digest all the foods. 1 way all around this is to have your main food at lunchtime and then have a lighter food in the evening, these kinds of as a sweet potato with soup and a very little bread.
Make confident you experiment with unique meal solutions prior to lengthy runs, to see which satisfies you best – and adhere to one thing attempted and tested prior to your race.
On marathon morning, you can expect to probably be a tiny nervous but will not fret much too much if you struggle to eat all of your breakfast. If you’ve got by now stuffed your glycogen suppliers in the days managing up to your race, it won’t make substantially variance.
Yet again, choose for one thing which is large in carbs but minimal in unwanted fat and fibre, these kinds of as porridge with a banana, nuts and honey or a white bagel with peanut butter and banana.
Decide for simple carbs – so white bread vs brown – which are lessen in fibre, so are less most likely to upset your abdomen or leave you gassy. They also digest more promptly.
Experiment with distinct alternatives in instruction to see what digests perfectly and leaves you sensation full – but not significant or bloated – and stick to your tired-and-analyzed breakfast on marathon early morning.
Good nutrition is the cornerstone of attaining and maintaining a healthy weight. And we’re not talking about taking part in the latest fad diet promising fast fat loss. (I hate to be the bearer of bad news, but those never really work.) If dropping a few pounds is your ultimate aim, you’ll need to nourish your body with a nutrient-dense, balanced diet, which requires knowing which items are considered among the best foods for weight loss.
“A balanced diet, one with adequate calories and a good balance of carbohydrates, protein, and healthy fats is essential to weight loss, as this will help you keep hunger at bay and resist the urge to overeat,” says registered dietitian Katherine Brooking, MS, RD.
However, the focus here is on balance—no singular food will magically melt away fat.
“Specific foods may help you curb cravings, but no one food on its own will be enough. You’ll need a balance of macronutrients and micronutrients to lose weight in a healthy way,” says Brooking. “Fiber and protein, in particular, have been shown to help keep you fuller for longer.”
Below, you’ll find the best foods for weight loss to include in your weekly meal plan on the regular. After stocking up on these delicious foods, be sure to also check out 15 Best Healthy Breakfast Foods for Weight Loss.
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Chicken breast is the poster child for healthy foods that help you lose weight, and for a good reason. Just 3 ounces cooked of cooked chicken breast provides 26 grams of protein. A 2012 review in the British Journal of Nutrition also found that foods rich in protein provide the perfect trifecta that supports weight loss: They can help with satiety, maintaining muscle mass, and increasing your metabolism.
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Make cod a part of your weekly meal plan, and you might notice the number on the scale drop. A 2009 study published in Nutrition, Metabolism and Cardiovascular Diseases found that folks with overweight and obesity who ate cod five times a week lost nearly four more pounds in two months than people who didn’t eat seafood. Just make sure to skip the butter when you’re cooking cod to avoid adding too many calories to your meal.
RELATED: The 12 Healthiest Fish You Should Be Eating—and 3 to Avoid
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One of the highest-fiber foods you can get, artichokes are a superstar veggie that fits into most diet plans. One medium artichoke supplies about 7 grams of fiber—that’s an impressive 25{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your Daily Value (DV), which can help keep you fuller for longer. A 2017 study published in the journal Annals of Internal Medicine also showed that people who ate more fiber lost nearly four more pounds than those who didn’t eat as much of the nutrient.
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Sweet potatoes are loaded with dietary fiber—one sweet orange tater has nearly 4 grams of fiber, or 14{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your DV.
“This, in turn, promotes satiety, slows down digestion, and improves blood sugar level,” says Brooking, echoing the 2017 aforementioned study in Annals of Internal Medicine. “Also, the fiber and carbohydrate content of this root vegetable provides sustainable energy and can be an excellent food option pre- and post-workout,” she adds.
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Gone are the days when folks feared bread. In fact, quality, whole grain bread (not the fluffy white loaves) can and should be a part of your weight loss diet. According to a 2010 study in The American Journal of Clinical Nutrition, people who ate three or more servings of whole grains per day were observed to have 10{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} less belly fat than those who didn’t eat any whole grains.
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“Cruciferous vegetables like broccoli are high in fiber and low in calories, making them a stellar food for weight loss,” says Brooking.
In fact, a 2012 Journal of Functional Foods study showed that eating more of these veggies is linked to a reduced incidence of obesity. Try stir-frying broccoli with garlic, then serving it alongside your favorite protein and a half cup of brown rice for a balanced meal.
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Speaking of brown rice, this stellar side dish is easy to digest and versatile. Eating whole grains, such as brown rice, regularly is linked to having less belly fat, per the previously referenced 2010 study in The American Journal of Clinical Nutrition. For a delicious and balanced meal, pair it with your favorite protein, like grilled chicken, tofu, or roasted salmon, and a non-starchy veggie, like zucchini or asparagus.
RELATED: What Happens to Your Body When You Eat Brown Rice
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Beans and other legumes, like peas and lentils, are high in both protein and fiber—a combo that spurs weight loss. According to a 2020 Journal of Nutrition and Metabolismstudy, women who ate more beans and legumes (about 3 cups a month) had less body fat and smaller waists than those who didn’t include as many legumes in their meal plans.
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Unlike pepperoni and sausage, pork tenderloin is a lean cut that can help support your weight-loss goals. A 2012 study in the journal Nutrients found that overweight study participants who included lean pork in their diet for three months saw their waist size, BMI, and belly fat significantly drop. Even better: the study participants didn’t appear to lose any muscle mass, suggesting that all the corresponding weight loss was from fat.
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“Rich in protein and healthy fats, salmon can help you feel fuller and reduce cravings,” Brooking says. And despite containing upwards of 24 grams of fat per fillet, there’s no reason to fear salmon’s fat content when trying to lose weight. In fact, it may be the reason why eating this oily fish is linked to weight loss. A 2012 study published in Nutrientsshowed that fatty seafood might help people lose weight, and the researchers suspect that these weight loss effects may be due to salmon’s high amount of omega-3 fatty acids.
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As if you needed another reason to bite into avocado toast for breakfast, a study in the journal Internal Medicine Reviewfound that folks who ate about a third of an avocado (about 2.5 ounces) every day weighed less and had smaller waists than those who didn’t. Additionally, those who enjoyed the creamy fruit were 33{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} less likely to be overweight or obese and 32{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} less likely to have a wider waist circumference.
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“Vegetables like cauliflower are high in fiber and low in calories, making them a great food for weight loss,” Brooking says.
Two cups of cooked cauliflower provide 5.7 grams of fiber or 20{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your DV. As previously mentioned and supported by the 2017 study in the Annals of Internal Medicine assessing the effects of increased fiber consumption, people who ate more fiber were observed to lose more weight.
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“Low in calories and high in fiber, leafy greens such as spinach can help you feel fuller and reduce calorie intake,” says Brooking.
The research backs up Brooking’s assertion. A review in Nutrientsfound that eating more than four servings of veggies a day reduced the risk of weight gain. One cup raw or 2 cups cooked equals a single serving of spinach.
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“Eggs are high in protein and healthy fats, making them a filling food that can help reduce appetite,” says Brooking.6254a4d1642c605c54bf1cab17d50f1e
A study in Hormone Research in Pediatrics found that a high-protein egg breakfast helped adolescents with obesity lose weight when compared to a bread-based breakfast. Here’s why: Eggs were shown to increase certain hormones that promote satiety.
RELATED: Are Eggs Good for You? 10 Science-Backed Effects of Eating Them Every Day
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Greek yogurt is high in protein, which we know helps you feel full for longer and can promote weight loss—but it’s also a rich source of gut-healthy probiotics. And those friendly gut bugs are great for your body composition, too. A small Journal of Functional Foodsstudy found that probiotic yogurt can help alter the gut microbiome to help spur fat loss.
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Raspberries are both low in calories and high in fiber. At just 64 calories, one cup of raspberries also contains about 8 grams of fiber, which is a whopping 29{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of your DV. The previously referenced study in the journal Annals of Internal Medicine analyzing the impact of increased fiber consumption revealed that those who ate more fiber not only lost more weight, but also they improved their blood pressure and insulin resistance. So go ahead and top a cup of plain Greek yogurt with a handful or two of raspberries for a satiating snack that’s high in protein and fiber.
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“Pistachios can help you feel full, resulting in eating less food at one sitting and being less hungry to eat again,” says Brooking.
Indeed, a 2020 study in Nutrientsshowed that eating 1.5 ounces of pistachios a day was associated with weight loss and a smaller waist circumference. “
This is due to the many nutrients, such as fiber, protein, and healthy fats, as well as the need to chew, which slows the eating process,” she adds. “In-shell pistachios have the added benefit of slowing eating time.”
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Whether you prefer snacking on almonds on their own or spreading a tablespoon of almond butter on toast, including this nut in your meal plan is a smart strategy for weight loss. Enjoying 1.5 ounces (about a handful) of almonds every day is linked to reducing both belly fat and leg fat, per a 2015 study published in the Journal of the American Heart Association.
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If you’re trying to lose weight, setting a goal for yourself to include more plant-based protein sources like tofu into your meal plan might be a smart way to start. A 2015 study in the Journal of Diabetes Investigation found that people who ate more plant-based proteins had a lower risk of developing metabolic syndrome (a condition that includes obesity), suggesting that plant proteins may help maintain a healthy weight.
RELATED: Soybeans May Help Lower Cholesterol as Effectively as Statins, Study Suggests
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Blackberries are low in calories and high in fiber and antioxidants, making them a fantastic food for weight loss. In fact, blackberries boast some of the highest antioxidant contents of all fruits. Contrary to popular belief, eating more fruit is actually linked to weight loss, according to a 2016 study in the journal Nutrients. The researchers suggest that the fiber and phytochemicals in fruit may be responsible for their anti-obesity properties.
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Whether you sprinkle them over oatmeal, bake them into low-sugar banana bread, or nosh on them on their own, walnuts are a weight loss workhorse. According to one study in the Nutrition Journal, eating a low-cal diet that included walnuts promoted weight loss and improved blood pressure and cholesterol levels.
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Getting bored of eating grilled chicken every night? Switch things up with steak. A 2017 study published in Obesity Science & Practice found that consuming lean beef as part of a high-protein diet decreased the study participants’ weight without also subtracting from their muscle mass. To make sure you’re picking the leanest beef at the grocery store, make sure to look for labels that say eye of round, top round, bottom round, round tip, top loin, top sirloin, and chuck shoulder or arm roasts, according to the USDA.
RELATED: What Happens to Your Body When You Eat Red Meat Every Day
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Grab some celery stalks and get dippin’. Celery’s high water content makes it a good snack for weight loss or weight management, according to research by Cambridge University Press. Use crunchy celery as a vehicle to get more satiating protein in. Try pairing it with hummus, cottage cheese, or peanut butter.
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Next time you struggle with cooking fatigue, try tossing a simple kale salad for lunch or dinner. A review in Nutrients found that eating more than four servings of veggies each day reduced the risk of weight gain. Two cups of raw kale plus 2 cups of raw spinach in a salad will get you halfway to your goal. Add low-sugar cranberries along with diced cucumber and top it off with a piece of grilled salmon for a nutrient-dense bowl.
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Another veggie low in calories and high in nutrients, Swiss chard is delicious sauteed with garlic and a bit of olive oil. Eating more than four servings of vegetables, like Swiss chard, a day reduced the risk of weight gain, per a review in Nutrients. So you’ll want to make this fibrous veggie a part of your meal plan more often.
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Consider blueberries your new go-to pre-workout snack. A 2023 study published in Nutrients found that eating the equivalent of one cup of fresh blueberries every day was able to boost endurance and help you burn more body fat while exercising. A win-win!
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Brussels sprouts shouldn’t be reserved for Thanksgiving only. Eating them year-round might just help you reach your weight loss goals. Not only are brussels high in fiber and low in calories, but a 2012 Journal of Functional Foods study showed that eating more veggies is linked to a reduced incidence of obesity. To help keep the calorie count low as you prepare them, skip the bacon and roast them with just a spritz of olive oil.
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Waking up to a bowl of whole grain oats is a smart way to start the day. People who ate three or more servings of whole grains per day were observed to have 10 percent less belly fat than those who didn’t eat any whole grains, per a 2010 study in The American Journal of Clinical Nutrition. A full cup of prepared oatmeal counts as two servings, so cooking up some oats for breakfast will get you three-quarters of the way to your daily whole-grain goal. Make your oats savory, and top the bowl with a fried egg for extra satiety power.
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Though green tea is occasionally used in cooking, more often than not, it’s served up in beverage form. However, it’s still worth noting as one of the best foods for weight loss because if you regularly exercise, consuming green tea can be a simple way to potentially boost your weight loss efforts. For instance, one study published in The Journal of Nutrition found that exercisers who drank about 2.5 cups of green tea daily and worked out for 45 minutes three times a week were able to lose more belly fat than those who didn’t have any green tea.
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While also technically not a food, water is essential for weight loss. “Being well-hydrated helps to keep you feeling full, and water has zero calories,” Brooking says. A study in the journal Obesity assessing the impact of water consumption relative to weight loss showed that premenopausal overweight women ages 25–50 who drank more than 4 cups of water a day lost about 4.4 more pounds than those who drank less H2O.
Here’s another reason to hydrate with water instead of soda or fruit juice: “When you have high-calorie beverages, the brain doesn’t register satiety the same way as it does with food, so you can end up drinking [or] eating excess calories to satisfy hunger,” says Brooking.
