5 Eating Habits For Weight Loss That Science Says Actually Work

5 Eating Habits For Weight Loss That Science Says Actually Work

How many times have you followed tips to lose extra weight and, well, got nowhere fast? Making little or no progress is frustrating when you put in the time and effort. Even worse, losing weight only to gain it back faster than you lost it. Rest assured, because your balance is about to move in a favorable direction, and so are you. We’re here with five eating habits for weight loss that science says actually work.

You’ve heard the classic expression that if something seems too good to be true, it probably is – and diet plans that claim to be quick and easy are no exception. The most important step to take before beginning a successful weight loss journey is to identify and incorporate healthy changes into your daily lifestyle that you can reasonably maintain long after you reach your goal. This means eating well and staying active consistently.

Read on to learn five eating habits to adopt that will lead to results. And then don’t miss You’ll never lose weight if you keep doing these 5 things, says an expert.

Be 100% committed to your weight loss journey.

mature woman holding bowl of salad at home, easy ways to lose weight when you're just starting out

Weight loss is truly a “journey” because it’s a long-term commitment that comes with its own set of ups, downs, and obstacles. To be successful, you need to embrace positive changes that you will actually stick to.

The Mayo Clinic suggests being 100% ready to commit to your diet. For example, are you ready to take the time to change your eating habits? Are you ready to increase your activity level? Do you have enough time in your schedule to make these changes to your routine? Being totally on board to do whatever it takes to make “the you team” successful is a must.

Moreover, this approach is backed by science. Review articles argue that “predictors of successful weight control” include self-motivation and the acquisition of that inner motivation and commitment to weight loss, according to the Frontiers in public health.

RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says

Have attainable expectations.

Of course, it’s great to be an overachiever in most situations. But when it comes to your health and weight loss, it’s important to have reasonably achievable expectations. Yes, pushing yourself is important when setting a weight loss goal. But if your end game is too far-fetched, you risk setting yourself up for failure from the get-go. You need to be prepared to take responsibility for your plan and stay motivated through the process.

It’s a great idea to set small goals to achieve and fully embrace each success. If you miss one of your grades, don’t be too hard on yourself. Use it as a learning experience by reflecting on what went wrong. Stay positive and figure out how you can reach your next goal. After all, research shows that only 19% of individuals achieve their “resolution” goals over a two-year period.

Make healthy food choices.

close-up woman holding up broccoli and donut

It is typical to gain weight with age. It may not be enough to stand out at first, but it quickly adds up if you don’t take the right steps.

Making healthy food choices is an old habit that you’ve heard over and over again for a reason. Research shows that making healthy food choices can help prevent weight gain and reduce the risk of developing chronic diseases such as diabetes, heart disease, etc. It’s important to maintain a diet of whole foods and grains, nuts, fruits, vegetables, and healthy proteins, says the Harvard TH Chan School of Public Health. Reduce or exclude highly processed foods, sugary drinks, processed meats, red meats and refined grains.

RELATED: The 5 Worst ‘Empty Calorie’ Foods That Make You Gain Weight Faster

Maintain a solid balance between diet and exercise.

A healthy diet and exercise combined is truly the healthiest marriage on earth. Maintaining a balanced lifestyle will provide you with the best results when trying to burn calories, according to George Washington University. Of course, the more you diet and exercise, the sooner you’ll see a difference on the scale. Staying active will keep you healthy and feeling your best, help relieve stress and boost your energy.

When you’re trying to shed a few pounds, the more the merrier when it comes to working out. The more active you are, the more calories your body will burn. Dieting and exercising together will allow you to establish a “calorie deficit,” according to the Centers for Disease Control and Prevention (CDC). It is important to consume fewer calories than you burn.

Make your travel a lifestyle.

fruits, vegetables, weights and scales

Don’t get this twisted: Being fit and healthy doesn’t end after losing weight! To stay that way, you need to take the necessary steps to integrate your trip into your everyday life. In fact, the CDC explains that losing weight the healthy way doesn’t revolve around a specific program or diet. It is a “lifestyle with healthy eating habits, regular physical activity and stress management”.

Establishing good eating habits and staying active will put you on the right track to achieving your goals and permanently maintaining the weight you’ve lost. It’s about making smart food choices and staying active and on track.

Consider adding small bursts of activity wherever you can each day. For example, park further away when running errands, stand at your desk instead of sitting (or invest in a treadmill so you can take a few steps while you work), do simple exercises while when doing household chores, be the one to take out the trash, and always take the stairs instead of taking the elevator. It will be important to continue to exercise and maintain an active mindset to maintain your weight after losing it.

Alexa Mellardo

Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa

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