Losing weight requires changing long-held habits. That means learning how to make healthy eating and exercise a way of life, not just a short-term diet.

Many people find that keeping a food diary—either by hand writing in a journal or using an app—helps them keep track of calories. This is an excellent tool to help achieve a healthy, sustainable weight loss plan.

1. Eat Smaller Meals

Eating smaller meals more frequently is a strategy that helps some people 32 Weight-Loss. However, it requires careful planning and portion control. Using everyday objects to serve yourself, like a cup and spoon, can help you manage serving sizes.

You should also avoid "drinking your calories," since this doesn't make you feel full. Instead, eat whole foods like lean protein, veggies and slow-burning carbohydrates. These will make you feel satiated for longer. Then you'll be less tempted to graze between meals. This is key for sustainable weight loss.

2. Drink More Water

Water is calorie-free and can help suppress your appetite if you drink it before a meal. It also helps your body burn calories during digestion.

It's important to note that water alone is not going to be enough to help you lose weight. You must make other dietary and lifestyle changes in order to see results.

Swapping high-calorie drinks like juice, soda or sugar sweetened tea and coffee with water can drastically reduce your liquid calorie intake, helping you lose weight.

3. Eat More Fruit

Eating more fruit can help you lose weight, especially when you choose lower-calorie fruits like berries. These fruits are also high in satiating fibre.

Studies show that adding more fibre to your diet can help you feel fuller after meals, thereby eating less throughout the day and losing weight. Fibre is found in fruits, vegetables, whole grains, beans and lentils. Try a variety of fruits to increase your fibre intake. Aim for at least five servings of fruit per day.

4. Eat Healthy Fats

Healthy fats can help keep you full and satisfied after a meal, which may support weight loss. The best sources of healthy fats include olive oil, avocados, nuts and nut butter, seeds and oily fish. Try to avoid fried foods, vegetable shortening, margarine and ultra-processed snack foods that contain trans fats.

Use cutlery to eat meals and you will naturally slow down your eating pace, which can help with weight loss. Eating slower can also help you learn to distinguish between genuine hunger and fullness.

5. Eat More Vegetables

Vegetables are low in calories and high in water and fiber, which helps fill you up without adding too many extra calories. Plus, they are a great snack option. Studies have found that people who eat more vegetables tend to lose more weight than those who don't.

Registered dietitian nutritionist Ilana Muhlstein says she tries to help her veggie-shunning clients learn to love vegetables by cooking them in creative ways or enjoying raw bite-sized veggies like carrot sticks and broccoli florets. Try them steamed, in salads or sauteed.

6. Eat More Whole Grains

Even though grains are naturally high in carbohydrates, research shows that eating whole grains helps you lose weight as long as you create a calorie deficit. But what's important is the type of grain you choose.

Try incorporating more whole grains into your diet by replacing refined flour in baked recipes, or adding brown rice, quinoa or millet to your dinners. Also, consider snacking on whole grain options like popcorn instead of chips. The bacteria in your gut can then ferment the fiber into short-chain fatty acids that nourish your digestive system and improve insulin sensitivity.

7. Eat More Lean Meat

Protein keeps the body feeling satiated and helps people feel full longer, reducing over-eating. It also boosts the metabolism so calories are burned more quickly.

Protein is a crucial nutrient for the body and provides essential amino acids like heme iron, zinc, vitamin B3, and vitamin B6. It also encourages muscle growth and metabolizes carbohydrates faster for energy.

Choose lean meats like chicken, turkey, and beef sirloin. Avoid processed meats, which are high in fat and calories. Choosing these lower calorie choices can help you create a healthy meal plan that supports weight loss.

8. Eat More Vegetables with Nuts

Veggies are low in calories but high in fiber and water, helping people feel full. Adding protein and healthy fats, like those found in nuts and avocado, to vegetables can help people stay satisfied longer.

Avoid sugary beverages, like soda and sweetened lattes, and choose whole fruit over juices or applesauce. Whole fruits blunt appetite and contain more fiber than their juices and sauces. Add a handful of nuts to salads and berries to yogurt. Nuts can also liven up plain yogurt and kefir. Nut-eaters tend to have healthier diets in other ways, skewing results and making causality difficult to determine.

9. Eat More Whole Grains with Lean Meat

Whole foods are unprocessed or minimally processed and include whole grains, fruits, vegetables, nuts and lean meats. Eating more whole foods can help you lose weight and lower your risk of heart disease, diabetes and some cancers.

Start by replacing refined foods in your diet with their whole-grain counterparts. Look for the 100% Whole Grain stamp on food packaging or check the ingredients list and ensure that a whole grain is listed as one of the first ingredients. Try whole grain breads, pasta and quinoa. Use toasted whole grains as breading for baked chicken and fish.

10. Eat More Vegetables with Nuts

Eating healthy more vegetables and fruit helps increase your intake of fiber, which can help control your hunger. One fun way to eat more veggies is to sneak them into baked goods like muffins or bread.

Conclusion

Adding healthy fats to your meals can reduce sugar cravings and give you a feeling of satisfaction. Try cooking with olive oil, avocado or nut butters. Adding spices to your foods can also make them more satisfying. Try cinnamon in your morning yogurt or herbes de Provence on your grilled chicken.

32 Weight Loss Strategies to Help You Lose Weight