Science-backed, doctor-approved strategies to help you stick to your weight-loss goals.
To lose weight, the formula is simple: eat healthy and exercise regularly. While it may not sound glamorous, research shows that crash diets and weight-loss pills aren’t the answer. There’s no shortcut to lasting weight loss, but there are several effective ways to make healthier food choices, cut calories, and train your brain to resist temptation. Here are 10 doctor-approved, science-based tips to help you on your journey.
1. Keep Fresh Fruits and Veggies Handy
When cravings strike, it’s easy to grab unhealthy snacks, especially if they’re within reach. Keep fruits and veggies, like apples, oranges, baby carrots, or celery with nut butter, easily accessible. These nutrient-packed options help curb hunger and provide a satisfying snack without the empty calories.
2. Eat Mindfully
Eating while distracted—whether it’s working, watching TV, or running errands—often leads to overeating without realizing it. Dr. Deanna Ward, an internal medicine doctor at Sutter Health, suggests focusing on your meal. Pay attention to the flavors, textures, and aromas, and savor each bite. This mindful approach helps you slow down, enjoy your food, and feel more satisfied.
3. Chew Your Food Thoroughly
If you tend to rush through meals, you may be overeating. It takes around 20 minutes for your brain to signal that you’re full, so slowing down and chewing food properly is key. Dr. Ward notes that digestion begins in the mouth, and thoroughly chewing food allows digestive enzymes in saliva to break down food for better nutrient absorption.
4. Add Spice to Your Meals
Chili peppers and other spices like cayenne pepper contain capsaicin, which may help boost metabolism and increase feelings of fullness. Try adding a bit more spice to your meals—whether it’s in marinades, eggs, soups, or salad dressings.
5. Avoid Liquid Calories
Sodas, fancy coffee drinks, fruit juices, and alcohol can quickly add empty calories to your day. These drinks lack the fiber and protein to satisfy hunger, leading to overeating. Instead, opt for water, unsweetened tea, seltzer, or black coffee to stay hydrated without the extra calories.
6. Drink Water Before Meals
Dr. Ward recommends drinking a couple of glasses of water 20 to 30 minutes before meals. This simple habit can help you feel fuller, making it easier to eat less. Doing this three times a day could help you reduce your daily caloric intake by up to 270 calories.
7. Start with Soup
Studies have shown that starting your meal with a broth-based soup can help you consume fewer calories overall. Choose a low-calorie soup like miso with mushrooms or white bean and kale, which are filling but light on calories.
8. Use Smaller Plates and Glasses
Portion control can be a challenge, especially with large plates and bowls. Research from Cornell University found that people tend to eat more when given bigger plates or glasses. Use smaller plates for meals and smaller glasses for drinks to avoid overeating.
9. Brush and Floss After Dinner
One simple trick to prevent late-night snacking is brushing your teeth right after dinner. Not only will it keep your mouth feeling fresh, but it can also signal to your brain that eating time is over, making it easier to avoid mindless snacking before bed.
10. Buy Wrapped Candy
While avoiding candy is the best strategy, special occasions often call for a sweet treat. If you’re going to indulge, opt for individually wrapped candies. Studies show that the extra effort required to unwrap each piece can help reduce how much you eat.
By incorporating these small but impactful habits into your routine, you’ll be better equipped to stick to your weight-loss plan while enjoying a balanced, healthy lifestyle.