Now that we have entered 2022, New Year’s resolutions are on the minds of many people. And one of the most popular resolutions people make? To lose weight.
As people set their goals, stock up on healthier foods, and sign up for gym memberships, they are more likely to try to figure out what the best and simplest weight loss methods are.
That’s why I talked to a group of dietitians to get their opinion on how to lose weight in 2022, so you can spend less time researching how to lose weight and more time to burn fat. Here are the best tips for weight loss for the year, and for more tips on healthy eating, be sure to check out Best Weight Loss Snacks.
“It’s amazing what a good night’s sleep can do for you. First of all, it can help you get rid of sugar cravings and balance the hormones that regulate hunger and appetite. In addition, it can help you feel more energized at exercise after a good night’s sleep. ” -Su-Nui Escobar, DCN, RDN, FAND
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“Many people gain weight because they restrict too much for a few days, but after eating a little something that is not in their ‘diet’, they overeat until Monday, when the diet starts again.” -Sweep
“Pay close attention to adding protein to your breakfast. This will keep you satisfied for longer, making it easier to resist high-calorie, high-fat foods until the next meal. ” -Sweep
IN CONNECTION WITH: 19 protein-rich breakfasts that keep you full
“You have healthier alternatives to snacks. There will be days when you want a small snack or a sweet and having good alternatives can help you eat what you want, continuing to lose weight. ” -Sweep
RELATED: 10 slimming snacks that are actually satisfactory, recommended by dietitians
“The gut is often called the second brain, and so what we eat affects so many other processes in our body. In fact, research on the effect of diet on the microbiome and, therefore, obesity is increasingly being studied. To support healthy health. the microbiome, healthy or “good” bacteria in the gut should be fed and encouraged to grow in a diverse microbial community. You can eat a nutrient-rich diet by: (1) filling at least half of your plate with at most vegetable meals, (2) including probiotic foods or supplements, (3) eating plenty of high-fiber foods (prebiotics) to feed them. healthy gut microbes and (4) limiting alcoholic beverages as much as possible. ” –Angela L. Lago MS, RDN, LDN
“You have at least 20 grams of protein from foods such as dairy, eggs, tofu, seafood and lean meat, at every meal and 10 at snacks. Protein keeps you full longer and helps control your hunger. Also, the body uses more energy to digest proteins, which offers another advantage. – Elizabeth Ward, MS, RDN and co-author of Menopause Diet Plan: A Natural Guide to Hormone, Health, and Happiness Management
“Take 25 to 30 grams of fiber a day from foods such as beans and lentils, whole grains, fruits, vegetables and nuts. In addition to keeping you full, fiber nourishes the healthy bacteria in your gut that help you regulate your blood flow. glucose levels that are associated with hunger ”. -Ward
READ MORE: 43 high-fiber foods for a healthy diet
“The body is better at processing food earlier in the day. Eating at night can make weight control difficult because insulin, the hormone that moves glucose produced by digestion in cells, does not work as well. during the day it can cause you to overeat and at night, making weight control even harder due to excessive calorie intake. Limiting food consumption at night offers an added benefit when trying to lose weight. ” -Ward
“There are several reasons why keeping a food diary is an effective weight loss tip for 2022. It allows you to stay aware of how much you eat and how it makes you feel physically and emotionally. It also holds you accountable because many of us tend to forget what we eat during the day or overestimate how much we eat. Unwanted food is easy to overeat because it tastes so good, so keep track of your meals to make sure they’re healthy. ” – Ronald Smith, RD