15 Evidence-Based Weight Loss Tips – Eat This, Not This – Fastest way to lose 20 pounds

Summer is just around the corner and there is no better time to start reaching your health and weight loss objectives such as the present. Maintaining a healthy BMI is more than just how you look and feel – it can help you live longer. If weight loss is on your to-do list, there are some simple lifestyle changes you can make to make it work. “Your body weight is influenced by a wide variety of lifestyle factors, all of which need to be considered in order to succeed,” explains Registered Dietistian. Kimberly GomerDirector of Nutrition at Pritikin Longevity Center. Read on for 15 expert-approved weight loss tips based on evidence– and to ensure the health of yourself and others, do not miss them 19 ways to destroy your body, say health experts.

Woman visiting a nutritionist at the weight loss clinic.

Nona Djavid, an expert in nutrition and weight loss and founder of SoulScale strongly suggests approaching your friend to become healthy. “One of the major factors for weight loss is having someone – whether a friend, partner or coach – hold you accountable to make sure you are on target. It helps you get over any obstacles. and serve as a source of encouragement. “She notes that while many people lose weight without paying someone to hold them accountable, they haven’t done it on their own.” Finding someone to push you when you’re not focused and also to celebrating the milestones makes a huge difference. ”

Top view of Caucasian brunette in sweater and headband sitting on blanket outdoors and holding pen and diary in her hands as she looks at the camera.

Djavid suggests keeping track of your progress on a calendar. “When it comes to losing weight, it’s helpful to look back and identify exactly the days when you felt confident and accomplished, but also to mark the days when you didn’t see or feel so successful. She points out. . “After a month or two, take the time to look back and see if you notice any improvements or patterns. It can be as simple as marking an “X” on a calendar on exercise days – it’s motivating to see a chain of Xs you do. he will not want to break. “

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woman receiving a physiotherapeutic shoulder massage

Losing weight and maintaining that ideal weight is a journey and for many it can take months. “Set up small rewards along the way to stay on track,” Djavid suggests. “Whether it’s a size goal, a weight goal or a centimeter goal – the trick is to reward yourself along the way. Do not use a food reward, but go for a massage or a facial or go to a fun activity with friends. ”

the water

Regular water intake throughout the day will help keep your weight at bay. “Drinking a glass of water can boost your metabolism by up to 30% for the next hour”, Lauren Minchen, MPH, RDN, CDN, nutrition consultant for FreshbitVisual diet diary application based on artificial intelligence, reveals.


Sugar added in the form of corn syrup is associated with obesity, type 2 diabetes and heart disease, notes Minchen. “Reducing added sugars eliminates empty calories, maintains a healthy blood sugar and insulin level, and maintains a healthy body weight,” she explains.

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Large cheeseburger loaded with slices of onion, bacon and BBQ sauce served with french fries

Exercising portion control and tracking your food intake are incredibly effective in terms of weight loss success. “Portion control helps keep your total caloric intake and macronutrient balance under control, which helps maintain a healthy body weight. And keeping track of food in a food diary can help raise awareness and focus on portions and macronutrient intake. I would recommend watching your food and drink in FreshbitArtificial intelligence-powered food tracking app that tracks your intake of calories, protein, carbs and fats to promote nutritional balance and healthy body weight, ”suggests Minchen.

weight lifting

Weightlifting does not necessarily multiply you. In fact, it can do the opposite. “Weight lifting / resistance training a few times a week will help boost your metabolism for the next 24-48 hours after exercise, which means a higher daily caloric intake, a lower body fat percentage and a leaner mass. high (muscle, bone) percentage over time “, reveals Minchen.

hard boiled eggs

Eat your way to weight loss by adding more protein to your diet. “Eating the right protein to support weight loss (about 0.5 grams per kilogram of body weight) can help maintain lean body mass (muscle, bone) while stimulating your metabolism to burn calories non-stop. Minchen explains. It also supports satiety after meals, so you may not feel the need to taste or bite between meals as often as without adequate protein intake.

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Feet standing on a scale.

Most dieters spend a lot of time weighing and counting calories. However, Gomer says this is a mistake. “My advice is to give up numbers: counting calories and the number on the scales are not health measures,” she says.

The unhappy young woman does not want to eat breakfast

If you’re hungry, your diet won’t work, says Gomer. “At Pritikin, we follow the number one rule for weight loss: you can’t go hungry,” she said. “This is done with the support of registered dietitians, board-certified doctors and renowned chefs at the Pritikin Center, using two easy-to-follow and proven theories about nutrition: food volume and caloric density.”

Young woman in the kitchen eating a slice of red pepper.

Weight loss should be healthy, says Gomer. “We can find studies that support diets that are low in carbohydrates as beneficial and that cause weight loss. This does not mean that they are long-lasting or healthy. Navigating diet trends is easier when you know that Evidence shows that sustainable and healthy are indicators of a successful weight loss diet plan. ”

Mature fitness woman tie laces on the road

Losing weight means more than what you eat. “The most successful way to lose weight effectively is a healthy lifestyle change, which includes: getting enough quality sleep, exercise and exercise, stress management, mindset and diet,” says Gomer. “These pillars of health must all be synchronized. We need to focus on a realistic, sustainable lifestyle change that includes all of these parts, so that the end is success … and health. ”

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The happy young woman woke up in the morning in the bedroom by the window with her back turned

When you don’t sleep well, your body is stressed, produces cortisol (a stress hormone), and that affects your insulin response, Gomer explains. “That’s why it’s harder for you to lose weight when you’re not sleeping well.”

Young woman walking on the beach

People who manage to maintain a healthy lifestyle do three things, according to Gomer: they do sports most days of the week, they make vegetables the star on their plate and they don’t eat after dinner. Jamie Costello of Pritikin Center (a certified personal trainer with a master’s degree in exercise science and health promotion) has some great tips for finding motivation: “Focus on when you feel great exercising – that feeling of energy . and the feeling of well-being, or that “I did it” feeling you have when you’re done. Make that positive feeling the reward you look for when you think about exercise. ”

Middle-aged woman sitting in a lotus position on a rug in her living room.  her eyes are closed.  she is in the foreground

Gomer reminds us that eating is an adaptive mechanism that some people use to manage stress. “It works in the short term, but we can pay a price – for our health, energy, weight gain,” she said. “The key is to find other adjustment mechanisms. My favorites are to walk or run outside or listen to books on tape. ” And to go through the healthiest life, The most effective weight loss diets, according to experts.

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