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Top Weight Loss Tips from a Nutritionist

Top Weight Loss Tips from a Nutritionist

Jun 17, 2023 Alex Brecher

Top Weight Loss Tips from a Nutritionist 

1. Eat Lots of Vegetables

You hear a lot about protein, but many people can benefit even more by focusing on vegetables. That’s because most people get plenty of protein, and most people are short on vegetables. Vegetables are low in calories and high in volume, weight, and fiber. They’re filling, but they don’t fill you out.

These tips can help you maximize your vegetable benefits. 

  • Choose non-starchy vegetables, such as greens, onions, tomatoes, carrots, zucchini, broccoli, cauliflower, green beans, eggplant, and mushrooms. 
  • Starchy vegetables, such as potatoes, yams, and corn, are higher in calories and carbs. 
  • Bake, microwave, steam, grill, or roast vegetables instead of frying them, and avoid creamy and buttery sauces. 

2. Eat Balanced Meals

This is where protein comes in. About half of your plate should be filled with vegetables, and the rest of your plate should be divided into a lean protein and a high-fiber carb. A lean protein could be something like egg whites, fish, skinless chicken, lean ground turkey, or beans. High-fiber carbs include fruit, starchy vegetables, and whole grains, such as brown rice, whole-wheat pasta, and whole-wheat bread.

3. Drink More Water

It doesn’t matterhow you drink more water. It just matters that you do. Some ways to increase water are to add a cup before each meal, add a bottle in the morning and afternoon, or to drink every hour during the day. 

To get even more benefits, you can swap water for caloric beverages. For example, you can cut calories and sugar by having water instead of soft drinks, flavored coffee beverages, sweet tea, sports drinks, fruit drinks, and energy drinks.

4. Get Enough Sleep

Sleep is actually critical to optimal weight loss. It has these effects.

  • Reduces hunger by keeping levels of hunger and satiety hormones at normal levels
  • Reduces cravings, especially of starchy and sugary foods, which are high in calories
  • Increases energy levels so you’re more likely to be active during the day and burn more calories
  • Helps stabilize blood sugar to avoid wild swings and excessive hunger

5. Cook at Home

Eating out can be delicious, but it can also be high in calories and bad for your weight loss plan. When you cook at home, you have control over what goes into your food, so you can avoid excessive fats and sugar in cooking, increase vegetables, and watch portion sizes.

6. Order Smart at Restaurants

Still, restaurants are part of life, and you can often get a good meal when you eat out. Even if the meal isn’t super healthy, you can always make better choices. 

These are some helpful tips for when you do eat out.

  • Skip bread with butter, chips with dip, and other high-calorie starters. Broth-based soup and salads are good choices.
  • Look for fish, chicken, or tofu as a main course.
  • Ask for vegetables, fruit, or a side salad instead of potatoes or rice as a side.
  • Ask for sauces and dressings on the side.
  • Skip dessert and order black coffee or hot tea instead.

Since portions can be too big, consider splitting your meal with a friend or packing up half to go home.

7. Watch Excess Calories

Keeping an eye out for excessive calories can help you cut way back without much effort. Alcoholic beverages, large desserts, and fried foods are a few items to avoid. You can also try to be aware of snacking mindlessly, tasting while cooking, and adding fatty condiments or too much dressing when preparing your foods.

8. Give Your Body What It Needs

Some nutrients and other compounds can support weight loss, metabolism, and energy levels. They aren’t always available at high levels in foods, but PatchAid Weight Loss Supplement Patches can provide a variety of extra ingredients.*

These are some options.*

PatchAid Weight Loss Supplement Patches are easy to use and are sugar-free and hypoallergenic.

Talk to your healthcare provider about which may fit into your weight loss plan and help you to reach your overall goals. Keep in mind that it’s okay to wear multiple PatchAid Patches at one time.

9. Get Support as Needed

Having support can help you reach your goals.

Family, friends, neighbors, and coworkers are all good candidates for supporting you. Here are a few ways they can help. 

  • Meeting for a walk instead of for a restaurant meal or coffee and a pastry
  • Enjoying a healthy meal together
  • Helping you with errands so there is more time to shop for healthy foods and prepare them at home
  • Checking in with you to see how you are doing and whether they can help with anything

Many community organizations have weight loss or fitness groups that you can join.

You can also find support online through a variety of forums, but for safety reasons, it is best to be sure you trust the site and you do not share private information.

10. Notice Your Hunger

When you eat mindfully, you can end up eating less and enjoying it more. Eat slowly, notice the flavors and scents, and check your fullness levels. It’s best to stop eating when you’re just starting to fill up rather than continuing to eat. 

Weight loss is a challenging goal, but there are so many ways you can make it easier and more effective. Some top tips are to choose filling and nutritious foods, drink more water, and get enough sleep. You can also make sure your body has the nutrients it needs to support metabolism, energy and weight loss.* PatchAid Weight Loss Supplement Patches are carefully formulated with ingredients that are linked to energy and weight loss goals.* Be sure to talk to your healthcare provider before using any dietary or nutritional supplements. 

*The Food and Drug Administration has not evaluated these statements. PatchAid products are not intended to diagnose, treat, cure or prevent any disease. Anyone with a medical condition should seek the advice of a licensed medical practitioner. Individual results may vary.

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