Diet Methods for Weight Loss

Erin Coleman, R.D., L.D.
Healthy foods

Weight Loss Methods

Believe it or not, a variety of weight loss strategies have been proven effective by dieters striving to shed pounds. Choosing weight loss diet methods you can stick with long term is the key to shedding unwanted pounds and keeping the weight off for good.

Protein meal

Boost Protein

Protein is a nutrient that helps you feel full for longer periods and minimizes muscle loss associated with weight loss. A 2015 study published in Advances in Nutrition says high protein diets help lower food intake, reduce body weight, and shed fat. Focus on high protein foods like lean meats, poultry, fish, seafood, eggs, dairy foods (such as cottage cheese and Greek yogurt), legumes, soy foods, and nuts.

Spaghetti

Reduce Carbs

Lowering your carb intake is another weight loss method that has led to success for many dieters. The Atkins, South Beach, and Zone diets are all examples of lower-carb meal plans. Reduce carbs to shed pounds by cutting back on rice, pasta, bread, potatoes, cereal, sweets, pastries, other baked goods, as well as sugary drinks like soda.

Veggies

Focus on Veggies

Boosting veggies in your diet is another excellent weight loss strategy. Many Americans fail to meet daily veggie recommendations; the U. S. Department of Agriculture recommends filling your meal plate half full with fruits and veggies. Pick lower-carb veggies like leafy greens, broccoli, cauliflower, mushrooms, peppers, tomatoes, cucumbers, and celery just to name a few.

Fiber foods

Boost Fiber

Fiber is another nutrient many Americans fail to get enough of. However, when you're trying to shed pounds, fiber is a key nutrient because it fills you up without the extra calories. Harvard Health Publications says eating just 30 grams of fiber daily aids in weight loss. Examples of fiber-rich foods include veggies, fruits, legumes, nuts, seeds, and whole grains.

Health Coach

Use a Health Coach

Sometimes you just need an accountability partner to get unwanted inches off and keep them off for good. Using a health coach has worked for many people trying to drop weight. Even using mobile phone app health coaches is an effective weight loss strategy, says one 2017 study.

Water

Drink Water Before Meals

Drinking water often throughout the day, especially before meals, has been effective for weight loss in numerous studies. One such study published in 2015 found drinking 2 cups of water 30 minutes before meals helped study participants shed pounds. That's because water fills up your stomach, making it easier to eat less at meal time.

Weight Loss App

Use Weight Loss Apps

There are so many weight loss apps right at your fingertips, so you should be able to find one that's a good match with your needs. Many such apps provide you with inspiration, a way to stay accountable, health coaching, meal plans, menus, calorie counting, calorie expenditure trackers, and much more. Examples of weight loss apps to try include MyFitnessPal, WeightWatchers, Lose It, Fitbit, and MyNetDiary Calorie Counter.

Sweets

Cut Sweets

Cutting sweets is hard but if you're able to accomplish this feat, you'll see extra weight melt right off. Sweet cravings often go away within a week or two after eliminating sweet treats from your diet. You'll be shocked at the extra energy you'll have if you're successful! Cut sugary drinks, candy, sweets, pastries, ice cream, and other desserts to slim down quickly.

Coconut Oil

Focus on MCT Fats

Choosing medium-chain triglycerides (or following a ketogenic diet) appears to be beneficial when you're trying to shed pounds, says a 2015 study published in the Journal of the Academy of Nutrition and Dietetics. Instead of animal fats, choose coconut oil and palm kernel oil.

Alcohol

Eliminate Alcohol

Alcoholic drinks are loaded with calories, which is why the term "beer gut" was named as such. If you're able to make a dietary change of eliminating alcohol, weight loss could be right on the horizon. A glass of beer may contain 150 calories (or more), and some mixed drinks provide you with over 500 calories per drink!

Weight Loss

Set Weight Loss Goals

When implementing the weight loss strategies above, it's important to set goals. Aim to shed about 1 to 2 pounds weekly to maximize your chance at long term success. Once you've reached your goal weight, it's time to consider a few weight loss maintenance strategies.

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Diet Methods for Weight Loss