Here are 25 expert-approved and science-backed tips that can help you achieve and maintain a healthy weight.
An Easy Way to Reduce Fat While Cooking
1.
I advise them to chew slowly, swallow only when the food is all chewed up, and repeat.
Keeping a food journal may help you hit your goal weight.
It takes time to know we’re full.
Eating slowly not only allows us to enjoy our food more but gives us better cues of satiety.
Find out how to prepare new dishes that provide variety and flavor.
Add herbs and spices to elevate flavor.
Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables.
Theres no reason that your relationship with food cant be pleasurable.
Janet Zinn
3.
When we’re stressed, we may use food to help cope with the stress.
Batch Cook and Prep
Every Sunday I batch cook my meals for the week.
Kyra Williams, a personal trainer in Boston
5.
Dont Forget the Weights
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Kyra Williams
6.
When we aresleep deprived, we crave moresaltyand sweet foods.
Because anytime you feel more intense hunger, your cravings for higher energy aka higher calorie foods intensify.
Angela Lemond, a registered dietitian-nutritionist in private practice in Texas
7.
Dont Skip Meals
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Angela Lemond
8.
Megan Casper, RDN
10.
When you switch the portions of grains and vegetables on your plate, you’ll see a difference.
Lainey Younkin, RD, a nutrition counselor and consultant in Boston
11.
Assess where you are currently and then figure out where youd like to be in the future.
On the nutrition front, pay attention to calories, protein, and fiber.
For exercise, prioritizestrength training, daily steps, and recovery.
Esther Avant
13.
Give Your Breakfast a Protein Boost
Aim for 15 to 25 grams of protein at breakfast.
Protein is digested slowly and suppresses hunger hormones, helping keep you full.
Additionally, a high-protein breakfast helps curb cravings later in the day.
Lainey Younkin, RD
15.
Protein slows down the digestive process and positively impacts your hunger hormones.
Protein can also do better at staving off hunger than carbohydrates.
Get Into Meal Planning
Meal planningis one of my top tips for staying healthy and eating well.
I’m such a fan of the concept that I wrote a book about it!
Not sure what to make for dinner tonight?
No worries, it’s already on your menu plan.
Make a Grocery List and Stick to It
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Jessica Levinson, RDN
22.
These are just some of the ingredients that can form the base of a healthy and delicious meal.
And of course anyone working in the kitchen should have a quality set of knives.
Choose Super Snacks
Its best to look at your snacks as mini-meals.
She strives to bring humanity into all of her work, particularly real profiles and stories.
She specializes in breast and ovarian cancer.
When she isn’t writing, she is teaching the next generation of journalists at NYU.
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