The smartest diet tips aren't about quick weight loss or fad diets; they come from evidence-based knowledge provided by leading health professionals. To be successful at losing weight, accept that weight loss takes time, make lifestyle changes, gain an understanding of basic principles of nutrition, and learn how to avoid pitfalls and deal with setbacks. It is possible to lose weight and get healthier by following the smartest diet tips.
Change Your Lifestyle
Changing what you eat for a few weeks or months may take weight off, but it won't work in the long run. To maintain weight loss, you need a long-term plan you can live with that gets back to the basics of a healthy lifestyle, according to the American Dietetic Association. Ditch fast foods, high-sugar soft drinks and other sources of empty calories, and replace them with nutrient-rich foods such as fruits and vegetables, lean proteins, low-fat dairy products and whole grains. This is the foundation of sustainable weight loss and a healthy diet you can stick with for life. Adding regular physical activity that you enjoy is also key to weight loss and improved health.
Choose an Eating Plan You Can Stick With
Recommendations abound regarding the best way to eat -- low fat, low carb, high protein and more. Any diet that provides fewer calories than you need will take weight off, but to maintain your weight loss, find a way of eating that provides enjoyment, variety and satisfaction you can continue for the long run. A moderate-fat diet, such as the Mediterranean diet, has been found to be more sustainable, satisfying and effective long-term than a low-fat diet, according to Dr. Walter Willett, chairman of the department of nutrition at the Harvard School of Public Health.
Eat Breakfast Every Day
People who eat breakfast regularly weigh less, are less hungry and make better food choices throughout the day than those who don't, MayoClinic.com explains. They also eat more fruits and vegetables and get more exercise as well. Prolonged fasting causes your body to respond to insulin in a way that increases fat storage and encourages weight gain. Skipping breakfast is a set-up for diet and health sabotage.
Set Realistic Goals
Plan to lose1 to 2 pounds per week as a realistic goal that ensures your weight loss results from decreased body fat, and not muscle or water. When setting weight-loss goals, make them SMART goals -- specific, measurable, achievable, realistic and trackable -- MayoClinic.com advises. If your goal is to lose 30 pounds, break it down into several smaller goals that define exactly how you'll reach it. Making a plan to walk briskly for 30 minutes on Monday, Wednesday and Saturday mornings is an example of a SMART goal. Keep track of your goals in writing; it will increase your success.
Eat Mindfully
Mindful eating means paying attention to what you eat, which can help you lose weight. Your digestive process may be 30 to 40 percent less effective when you eat mindlessly, according to Helpguide.org. Get rid of distractions such as TV. Instead, give your full attention to your meal -- serve yourself a smaller portion on a small plate and savor the flavor, aroma and texture of every bite. Give careful attention to planning your meals and snacks in advance, and stop eating before you're full.
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