Discover science-backed weight-loss tips from registered dietitian, Sylvia Melendez-Klinger, DBA, MS, RD. Learn how to eat smart, enjoy carbs, and make fruits and vegetables a key part of your plan for sustainable results.
When it comes to weight loss, everyone has an opinion. But are those thoughtful tips based on science, or mere personal opinion? These science-backed guidelines can help you manage weight safely — without losing your mind.
1. You Must Eat Your Meals
Your body runs on the fuel that comes from the foods you consume, so eating enough is vital. If it’s helpful, schedule your meals and snacks to stay on track. Keep in mind, what really counts at the end of the day is the total calories you eat over the course on an entire day, not any single meal.
If you tend to eat most of your calories before your bedtime, your digestion will probably still be in progress, and you may not have sufficient time to burn some of those calories by the time you go to bed. Try shifting to eating a larger breakfast or lunch and a smaller dinner, or eating dinner earlier.
Creating a moderate calorie deficit is key for weight loss, but skipping meals isn’t the most effective approach. Instead, focus on lower calorie, high volume foods like fruits and vegetables to help fill you up.
2. Carbohydrates Are Not the Enemy
Unfortunately, many companies have taken advantage of the low-carb craze by developing new products that trick you into thinking is a “better for you” option. However, many of these products are not healthier than their regular counterparts, and often come with more sugar and saturated fat.
Carbohydrates are an essential part of a balanced diet because they provide an abundance of key nutrients such as B vitamins, like folic acid, iron, fiber and many others. The key is to stick to the recommended portion sizes for your age and activity level and make at least half of your grains whole each day.
3. Fruit Is Essential
We’ve all heard it before: there’s too much sugar in fruit.
Yes, all fruit contains fructose, which is a carbohydrate. But these carbohydrates are needed for many important functions and are coupled with fiber, vitamins, minerals and antioxidants that support many bodily functionsnd help reduce the risk of chronic disease, including heart disease and cancer.
Although, the U.S. Dietary Guidelines for Americans recommend at least 2 servings of fruit per day, the Center for Disease Control and Prevention reports that only 12% of American adults are meeting the recommendation.
How to Be a Smart Weight-Loss Candidate
- Practice mindful eating – think before you eat!
- Be aware of how many calories your body needs to lose weight safely and efficiently
- Know that all foods can be part of a healthy diet when eaten in moderation
- Drink plenty of water during the day, specially while you are active
- Take advantage of any opportunity to be active during the day – every step counts towards your exercise goals
- Cook more at home so you can create delicious balanced meals for you and your family
- Use smaller plates and cups so you will automatically be eating less calories
- Get enough rest so you can make better food decisions at the table
- Seek the counsel of a registered dietitian so they can properly guide you through a safe and effective weight loss program
Remember that proper weight loss can be challenging, but is not impossible. Practice these effective tips and you should be on your way to a healthier body and mind.
