Fill up with fiber
Fiber is another proven weight loss aid. A diet rich in dietary fiber is rife with many waistline-friendly benefits, including improved digestive health by keeping you “regular,” increased satiety by helping you feel full and stay full longer, and controlled blood sugar levels by slowing the absorption of sugar into the bloodstream.
According to the Dietary Guidelines for Americans, the adequate intake for fiber is 25g per day for women and 38g per day for men. You can incorporate more fiber into your diet by eating fresh fruits like raspberries, avocados and apples; vegetables like cabbage, broccoli and Brussels sprouts; legumes; oatmeal; lentils; nuts and chia seeds.
Meal prep like a pro
“The time you take to write out your grocery list and prep snacks and meals ahead of time will save you money and keep your healthy eating habits on track week to week,” says Krauss. Hitting the grocery store with a well-planned list will save you from unhealthy impulse buys and motivate you for a successful week of healthy eating.
Another benefit of meal prepping: the time it saves during the week can translate into extra time to exercise or sleep, both of which are essential to sustainable weight loss, Krauss says.
Her go-to meal prep ideas include storing smoothie ingredients in plastic bags and placing each bag in the freezer so all you have to do is grab and dump in the blender; preparing sauces, marinades, and dressings and keeping them in easily accessible glass containers; and making homemade trail mix and stashing individual servings in small plastic bags for an on-the-go snack.
Consider keeping a food diary
Simply writing down everything you eat in a day can help you curb your caloric intake and hold yourself accountable to your nutrition goals. In a 2008 study by Kaiser, food journal keepers lost twice as much weight as those who didn’t track their consumption.
Buy yourself a colorful notebook and set aside five minutes every night to jot down your meals, snacks and beverages.
The bottom line: Sustainable weight loss is about making permanent changes to your day-to-day routine.“Do not think of these changes as a diet, because that usually means a short-term solution,” says Krauss. “You are making long-term lifestyle changes for a happier and healthier quality of life.”