August 2, 2021

The Best (and Only) Weight Loss Tips You Need to Know

Healthy diet and weight loss tips straight from a dietary pro

Weight Loss tips for eating healthy

Struggling to shed weight and keep it off? We asked a registered dietitian, Nicole Hopsecger, RD, LD, for the top weight loss tips she shares with patients.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Tip 1: Manage your hunger

Whatever diet you choose — and many different diets can help you lose weight — don’t give up because you get too hungry.

“Hunger is a normal response to reducing calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite,” says Hopsecger. “Higher-protein, high-fiber meal plans are best for controlling your hunger and appetite.”

Replace processed carbs like white bread, bagels, muffins or donuts for breakfast with high-protein/high-fiber foods like eggs, or Greek yogurt mixed with chia seeds and berries. You’ll find that you stay fuller, longer.

Tip 2: Don’t eat a carbohydrate unless it has fiber attached to it

“This reduces sugars and white flour (pastries, white bread, candy, juice, etc.) in your diet, and helps you to choose carbs that better support your appetite and nutrition needs” says Hopsecger. “The more fiber in your diet, the better!”

Fiber helps improve blood sugar control, helps lower cholesterol and reduces your risk of chronic diseases like diabetes, colorectal cancer and heart disease. When you have diabetes, a diet with fewer carbs (like bread, pasta, rice, desserts, sugary beverages, juice) is also important because you’ll need less insulin. And that can help prevent hunger, fat storage and weight gain.

Foods rich in fiber include legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes) and fruit (apples, berries, oranges, pears).

Tip 3: Focus on healthy behaviors, not the number on the scale

It’s easy to get discouraged when you look only at your weight. “Focus instead on making good food choices, watching portions and exercising regularly,” Hopsecger says. “If you lead with these behaviors, the weight loss will follow.”

Replace a goal like “lose two pounds a week” with specific mini-goals, like “eat 1 cup of veggies at dinner,” “walk 20 minutes a day” or “keep a daily food log.” If you’re disappointed with your weight progress at week’s end, reflect on how well you stuck to each goal.

“If you’ve made healthy changes, congratulations!” she says. “If you fell short, ask yourself why. Were the goals too difficult? Do you need a stronger support system? Is a major barrier in your way? Then either tweak your goals or focus on the factors you can control.”

Advertisement

Try tracking lifestyle changes, food, exercise and weight in a journal. At the end of each week, check off which new habits are going well and which need more work. “Your health is a lifelong journey,” she says.

Tip 4: Make plants the foundation of your diet

Different weight loss approaches work for different people. But plant foods should be the foundation of any diet.

“Research strongly supports the benefits of plant-based nutrition approaches for weight loss, disease prevention and overall health,” says Hopsecger. “Whether you’re eating vegetarian, paleo, high-fat, vegan or pegan (a combination of paleo and vegan), your diet should include a variety of foods from the earth.” Just remember that a plant-based diet still requires portion control!

That means enjoying lots of non-starchy vegetables like broccoli, cauliflower, kale, cucumbers and bok choy, and fruits like berries, apples and pears.

Plant-based foods contain a variety of vitamins, minerals and phytonutrients that help support your cells and reduce inflammation,” she says. They also provide fiber and water, both of which help you feel fuller.

Tip 5: No foods are 100% off-limits

When you label foods as “good” and “bad,” you naturally fixate on foods you shouldn’t eat but typically still crave — and likely will crave more when they’re totally off limits.

“Focus instead on choosing the right portions of healthy foods 80 to 90%of the time,” she says. “That, paired with a healthy exercise routine, can lead to long-term weight loss success. And it leaves some wiggle room to enjoy ‘fun foods’ occasionally.”

When working with children, she recommends teaching which choices are better and will fuel their bodies more effectively, rather than giving them lists of foods to eat and foods to completely avoid.

“Feelings of guilt from eating forbidden foods can snowball into unhealthy emotions in childhood, adolescence and even adulthood,” she says.

Advertisement

Tip 6: Spend your calories wisely

All calories are not created equal. “If your diet consists mainly of sugar, saturated/trans fats and salt — all of which can be very addictive — you can develop consistent cravings for dense, high-calorie foods with little nutritional value,” says Hopsecger.

“This leads to excess calories and weight gain or inability to lose weight.”

Eat foods that are high in lean protein and healthy fats and fiber, and you’ll feel satisfied throughout the day and will rarely get cravings. This will help you maintain a lower calorie level, which will lead to weight loss.

Tip 7: Plan tomorrow’s meals today

Planning ahead stops that “grab what you see” panic that sets in when you wait to plan dinner until you’re starving at 6 p.m. Putting together dinner on the fly is likely to bring less nutritious, higher-calorie choices to your table.

When you sit down for dinner tonight, plan what you’ll eat for dinner tomorrow. “It’s so much easier to do when you’re not hungry,” Hopsecger says.

“This also gives you time to take something out of the freezer, chop veggies tonight to put in the crockpot tomorrow morning and ask which family members will be home for dinner.”

If you’re unsure of how to start incorporating a healthier diet, visit our recipes page for inspiration!

Learn more about our editorial process.

Related Articles

Spoonful of apple cider vinegar
March 27, 2024
Does Apple Cider Vinegar Help You Lose Weight?

The science on ACV isn’t very promising for weight loss or appetite suppression

Female struggling to push a large rock up a hill
March 21, 2024
Why It Really Is Harder for Women To Lose Weight (and What To Do About It)

Genetics, metabolism and hormonal fluctuations can all make weight loss more difficult

female sitting meditating, eyes closed
March 19, 2024
14 Ways To Lose Belly Fat

Losing belly fat can reduce your risk for chronic health conditions — try focusing on a diet high in lean protein, exercising regularly, reducing stress and getting quality ZZZs

vitamin b12 shot in foreground with vials in background
March 5, 2024
Vitamin B12 Injections: What They Can and Can’t Do

If you have low B12 or a true deficiency, these shots can work wonders

Person eating healthy bowl of noodles with fitness items floating around head
January 17, 2024
How To Shed 10 Pounds — For Good!

Actively choose healthy habits not only when it comes to food and nutrition, but also physical activity and your mental health

person in wheelchair lifting weights in gym
December 26, 2023
7 New Year’s Resolutions To Improve Your Heart Health

Resolve to move a little more, drink a little less, eat a little healthier, sleep a little better and destress a lot

close up of green coffee beans
December 14, 2023
Should You Go Green? What To Know About Green Coffee Bean Extract

There’s no evidence to prove this supplement can help with weight loss, and it may come with risks

clock with diet foods and water
November 14, 2023
The 10 Worst Ways To Lose Weight

Trying fad diets and skipping meals won’t do you any favors

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad