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1. WEIGHT LOSS
16 Weight-Loss Tips and Tricks That Actually Work, According to
Dietians
It's not all about diet and exercise (though they do help).
Get more sleep. Important notice Testimonial video on how i shed 10
pounds in just 14 days
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.Read here Get a bottle of fast burn supplement

2. "Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so

3. you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when

4. it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened
Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of

5. the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.
(If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.

6. Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some
people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.

7. Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."
Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans

8. Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of
Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium

9. propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey
of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from.
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Quick Tips for Weight Loss Video
Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,

14. it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly

15. makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag

16. of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened
Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.

17. If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.
(If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout

18. the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some
people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily

19. store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."
Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans
Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even

20. consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of
Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.

21. Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey
of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from

22. 16 Weight-Loss Tips and Tricks That Actually Work, According to Dietitians
It's not all about diet and exercise (though they do help).
Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have

23. to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and

24. failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An

25. apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.

26. Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened
Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.

27. (If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some

28. people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."

29. Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans
Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of

30. Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey

31. of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from.
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Quick Tips for Weight Loss Video
Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study

35. out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,

36. belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.

37. Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened
Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"

38. she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.
(If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.

39. Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some
people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting

40. works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."
Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,

41. the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans
Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of
Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very

42. long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey
of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from

43. 16 Weight-Loss Tips and Tricks That Actually Work, According to Dietitians
It's not all about diet and exercise (though they do help).
Get more sleep.

44. "We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.

45. "Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes

46. back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,

47. like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened
Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she

48. notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.
(If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.

49. Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some
people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're

50. done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."
Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans
Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.

51. "Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of
Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in

52. our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey
of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from.
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Quick Tips for Weight Loss Video
Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,

56. regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,
MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might

57. help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."
Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt

58. or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened

59. Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at
all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.

60. (If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.
Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some

61. people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around
during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."

62. Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans
Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of

63. Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,
you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey

64. of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from

65. Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have
to get the laundry done, or the house needs to be perfectly clean or we get
lost in a TV show, but people have to be serious about getting consistent,
regular sleep if they want to get the most weight loss." She points to studies
where people who got 8 hours of sleep, compared to 6.5 hours or less, had
much more weight loss, particularly in the abdominal region. Another study
out of Brigham Young University suggested that following a regular sleep
schedule led to less body fat. McDaniel adds that when people are already
on lower-calorie diets, they're more successful when they get more sleep.
Don't skip breakfast.
"Usually people say they're not hungry for breakfast, but I tell them they
should train themselves to be hungry in the morning," says Jodi Greebel,

66. MS, RDN, a dietitian in private practice in New York. "If you skip breakfast,
you end up going 15, 16, 17 hours without eating, and it almost makes your
body think it's starving," she says. And when your body thinks it's starving,
it wants to hold on to its calories. Greebel notes that your body is more
efficient at burning food when it's fed. "Having breakfast is really important
to get your metabolism going," she adds. If you're always rushed in the
a.m., give these quick breakfast recipes a try.
Related: Try Our 30 Days of Healthy Breakfasts Meal Plan
Give probiotics a chance.
"Certain strains of bacteria found in some probiotics can improve a sense
of satiety and raise blood levels of mood-improving biochemicals, like
serotonin," says Maleskey. "I often suggest to people who have tried and
failed with other weight-loss measures—and they have some other reason
where probiotics would help (like digestive issues)—that probiotics might
help." Several strains of Lactobacillus, including L. rhamnosus and L.
plantarum, have received a lot of research; various studies have shown an
improvement in cholesterol and triglycerides, as well as a reduction in BMI,
belly fat and food cravings. That said, Maleskey cautions that "you can't
take a probiotic for a week and lose 5 pounds, but I think, over time, it can
be helpful."

67. Research also suggests that a strain of bacteria produces serotonin, the
"feel good hormone." It can help reduce food cravings and depression, so
you may actually eat less. Says Maleskey, "There's no doubt that your gut
produces serotonin, and if you have more of it circulating in your body,
you're less likely to get depressed." In some people, feeling bad drives
eating behavior, leading to poorer food choices. A blue mood "certainly
makes it harder for people to impose another form of self-discipline," like a
diet, she adds.
Eat more often.
Generally, you should be feeding your body every 3 to 4 hours (except
when you're sleeping, of course), notes Greebel, cautioning that "more
often doesn't mean continuously." It means eating breakfast, possibly a
snack before lunch, lunch, possibly another snack, then dinner. It goes
back to metabolism and keeping your body fed. Greebel suggests that the
best snacks combine various food groups, so, rather than having just a
piece of fruit, have it with protein and fat. "It's more filling," she adds. An
apple is a great snack, but she recommends adding string cheese, yogurt
or a handful of nuts. Here are some other healthy high-protein snack
combos to try.
6183602.jpg

68. Pictured recipe: Spinach & Egg Scramble with Raspberries
Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but
it can actually impact your waistline. "When you get really hungry," says
Greebel, "you eat too quickly, and you don't listen to your body's cues when
it's full." You also make poorer choices because "when you feel like you're
starving, you want the fastest food, which is often not the healthiest." If you
know you're going to walk in the door after a long commute and nosh a bag
of chips before you even turn on the oven, make sure you have a healthy
snack before you get in the car.
Practice hunger management.
"There's a big caloric difference between being energized and being
stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're
comfortable, not until you're full.'" She suggests slowing down when you
eat and paying attention to how you feel after you're done. "This really
helps when you're in situations where you don't have control over the food,
like in restaurants, on vacation or at a party, when the food is right there in
front of you," she adds.
Related: I Tried Intuitive Eating for 2 Weeks—Here's What Happened

69. Load up in the morning.
"Metabolically, we're just not as efficient at night as we are during the day,"
says McDaniel. "If you're still digesting at night, you're not sleeping as well,"
she adds. McDaniel recommends eating your heavier, carby meals earlier
in the day and getting from 2 to 3 hours between your last meal of the day
and bedtime. She refers to the "king-prince-pauper" approach: eat a larger
breakfast (with a hefty dose of protein), a smaller lunch, and a lighter
dinner. This can lead to fewer cravings and better hunger management
throughout the day. "Many people like saving up their calories for the rest of
the day, so they skip breakfast," says McDaniel but several studies have
shown that eating later in the day or at night can lead to weight gain.
Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same
concept holds for unhealthy foods. You don't have to banish it from your
house, but the key is to keep it in opaque containers or in the cupboard. If
you have such foods in eyesight—whether it's on the counter, on your desk
or even in your car—every time you see it, you subconsciously say, "I'm not
going to eat it." Greebel explains, "You can pat yourself on the back that 24
times today you didn't eat the item, but most likely that 25th time, you're
going to eat it." It's very hard to resist if you're always looking at it, she
notes, but when it's put away, you won't have to go through that exercise at

70. all. And skipping those couple hundred calories a day can make a great
difference: cut 500 calories a day, and you could lose one pound in a week.
(If you're really craving the taste of junk food, give these healthy versions a
try.)
Clean up your space.
Having an organized kitchen can help manage your weight, says McDaniel.
One study showed that people with extremely cluttered homes were more
likely to be overweight or obese. "When we feel organized, it's easier to
access healthy foods and know where things are; it makes it easier to
make the right choices," says McDaniel. But before you go full KonMari on
your kitchen, take heart: this doesn't mean your cupboards have to be
alphabetized, just straightened up.
Drink water with meals.
Thirst is often confused with hunger, notes Greebel. "If you're thirsty, it
means you're already dehydrated." She advises drinking water throughout
the day because "it's good for you," but with meals, it "helps fill up your
stomach and slows down your eating so you know when you're full." She
adds that "most of your calories should come from eating not drinking," so
skip the high-calorie beverages; she recommends flavored seltzer (which is
naturally sugar free) or even unsweetened tea with your meals.

71. Related: 8 Hydrating Foods to Help You Meet Your Water Goals
Try intermittent fasting.
Some research suggests that periods of fasting trigger something in the
body that cause you to burn more fat for calories. "If it's easier for some
people to not eat anything for a day, rather than monitoring what they eat all
day," says Maleskey, "then it does seem to work for them." But you can't
just do it once, she notes, adding that "it has to be regular, and a short fast
probably won't work; studies indicate it has to be at least 12 hours." Fasting
works by depleting the liver of stored sugar, so the body has to switch over
to another energy source, such as fatty acids. It essentially changes what
you're using for fuel so you can burn more fat. "Otherwise, your body
doesn't really want to use fat for energy," says Maleskey. "It wants to use
sugar because that's easier." Fasting also stimulates the release of the
hormone adiponectin, which helps break down fat. Maleskey cautions that
people with diabetes shouldn't fast without close medical supervision.
Get moving (even a little bit).
When we sit for long time periods, we become what's called "metabolically
inflexible," a phrase coined by Dr. James Hill. This means we more easily
store what we eat, compared to someone who's lightly moving around

72. during the day. "It's the sitting disease," says McDaniel. She suggests
finding ways to get more movement throughout the day without breaking a
sweat. For example, "I'm not just sitting or standing when I'm on the phone,
I'm walking around." When her husband tried this, she says he got 5,000
more steps in a day. "Moving our bodies is so important," she adds. A
standing desk is good. Walking or riding a bike instead of driving is also
good. "People think they get their 45 minutes of exercise in and they're
done, but that's not good from a metabolic standpoint. Your body goes into
rest mode and it's going to look more like it's sleeping, and that's not good."
Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at
breakfast, and then found yourself scrounging for food 30 minutes later? It
could be because the meal was lacking in protein and healthy fats. Enter,
the egg. "Egg yolks have gotten a bag rap," says Greebel, but eating the
whole egg gives you protein and fat, a combo that is much more satiating,
she adds. While the white has the protein, the yolk has the fat. Plus, almost
all of the nutrients are in the yolk.
Related: We're All Missing the Mark on This Essential Nutrient—Not Just
Vegans

73. Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny
portions on big fancy plates, we eat with our eyes. Subconsciously (or even
consciously), we decide from that first plate whether we're going to be
hungry from the meal—and whether we're going to go back for seconds. By
using smaller, lunch-size plates and smaller bowls, says Greebel, "we
automatically think we're going to be more full." A big plate that's not as
filled up makes you think you're not filling up. "I don't think you ever need to
eat on a 10-inch plate," adds Greebel. This is also a really easy way to
manage portions without measuring it out, she notes.
Beware of processed foods.
"Certain food additives seem to promote overeating and weight gain by
causing insulin resistance," says Maleskey. She points to research out of
Harvard University that focused on propionate, a food preservative,
anti-browning agent and mold inhibitor found in manufactured foods with
long shelf lives. Think: bread and other baked goods, pizza dough, cereal,
condensed and dry milk, pasta and some processed meats. "It's a very
long list," notes Maleskey; it's also in sports drinks, some diet foods,
condiments, dried mushrooms, soups, beans and nut butters. Researchers
studied mice and found that propionate can cause the liver to produce
more sugar, which leads to greater levels of insulin in the blood, and
"insulin drives hunger," says Maleskey. While Maleskey notes that more
research needs to be done to compare propionate to other food additives,

74. you can check labels for these names: calcium propionate, sodium
propionate, proprionic acid, calcium salt or calcium dipropionate. "It
certainly makes a good argument for baking your own bread," Maleskey
says. Since not everyone has time for that, be sure to be a savvy label
reader.
Related: Packaged Foods You Can Feel Good About Eating
Practice self-compassion.
"There've been a few studies that show when women are less hard on
themselves, or shame themselves less for 'blowing' their diet or not getting
their exercise in, they are able to get back on the saddle more quickly,"
notes McDaniel. She adds that women who roll with the punches sabotage
themselves less. "Also, the negativity that runs through the mental loops in
our heads—that negative talk increases inflammation in our bodies," she
says. "If you have more self-compassion, and find enjoyment in the journey
of getting to where you want to get, once you get there it's going to be like,
'Now what else can I do?' and less likely you'll plateau or gain that weight
back." This is advice we can all benefit from.
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It's not all about diet and exercise (though they do help).
Get more sleep.
"We tend to put sleep on the back burner," says Jennifer McDaniel, MS,
RDN, a nutritionist in private practice in St. Louis, MO. "We think we have