22 Nutrition Experts Reveal Top 3 Natural Weight Loss Tips

1) Avoid “diet” foods. They’re typically full of unnecessary ingredients. Focus on real, whole foods that are full of nutrients and minimally processed.

2) Listen to your body. Learn to tune in and recognize signs of hunger and fullness. Take the time to enjoy your food and really taste the things you’re eating. Don’t feel like you have to eat just because the clock is telling you it’s the right time.

3) Focus on balancing your plate at every meal. Choose lean proteins, healthy fats and complex carbs. Even when you’re snacking, make sure your snack always includes a protein source to help you stay full and satisfied longer.

Back to top

1. Don’t eat something just because it’s healthy:

It’s important to eat foods you enjoy and not force yourself to eat something for the sake of health (or lack of calories, carbs or fat). Otherwise, you’ll feel as though you’re on a diet. Even though broccoli is nutritious and healthy, I’m not a huge fan of it, especially when it’s raw. Instead, I choose green vegetables I enjoy such as arugula, bok choy, brussel sprouts or asparagus -veggies I love to work with in the kitchen and love to eat. I realize fat free yogurt has fewer calories, but I still eat 2% because it satisfies me more (and tastes a lot better). There are no rules that you must eat salad at every meal to lose weight (sauteed or grilled veggies are just as healthful!), or that you must choose whole wheat pasta over white pasta (for the record, I always choose white). It’s more important you love what you eat and you try your best to achieve balance in an enjoyable way.

2. Put your fork down:

In order to experience “comfortable fullness,” you need to slow down at mealtimes (which can be hard if you’re used to rushing through). Most of us power through meals and snacks because we’re anxious to get to our next task, so we either don’t eat enough (which increases the chances of overeating later) or eat too much (and feel guilty afterwards). At meals I’ve formed the habit of consciously putting my fork down in between each bite, chewing my food and savouring it. I no longer rush through my meals (especially when I’m eating out) and almost always leave a few bites on my plate (if not more) because I give myself the opportunity to feel comfortably full before my plate is clean (which is when most people stop).

3. Be a picky eater:

When it comes to sweets like candy, donuts, cake, or ice cream, I could take them or leave them (which means that I usually leave them–they’re not worth it). Chocolate on the other hand, I can’t live without. This is why I make room for it everyday (and don’t feel guilty about it). Instead of eating a sweet treat just because it’s there, or just because you see it, be picky with your indulgences. Decide which treats will bring you the most satisfaction, and don’t waste your time or calories on the mediocre ones.

Back to top

1. Don’t drink your calories. Soda, juice (even 100% fruit juice), and alcohol contain way too many calories, but very little nutrients and no fiber. Instead make water, unsweetened ice tea, and black coffee your go to drinks.

2. Find exercise that you enjoy and do it regularly. If you are in fairly good shape, high intensity interval training is a good option for burning calories and building muscle. If you are just starting out with exercise, try walking or swimming. If you enjoy dancing, try a Zumba class!

3. Fill up on fruits and veggies before going out to dinner. Eating out at a restaurant makes it difficult to control the calories, especially if you are ravenous when you arrive. Try eating an apple right before you go out to eat. The fiber will help fill you up, and the bread basket or chips won’t be as tempting.

Back to top

1. Don’t be afraid of incorporating healthy fats into your diet. Many low fat products are loaded with sugar and will only leave you feeling hungry later.

2. Fill half your plate with non-starchy vegetables. Not only will you get a healthy serving of fiber, but you will be more likely to control your portions of the other components of your meal. If you are still hungry after the first plate, go back for more veggies.

3. Stay clear of all sugar sweetened beverages. Even naturally occurring sugar (as in 100% fruit juice) is metabolized the same way as added sugar. It has the same impact on our blood sugar control and weight gain. Many of us don’t realize that we are eating the equivalent of a meal in beverages daily. Replace all juice, sports drinks and sodas with water. My favorite replacement- sparkling water.

Back to top

1. Drink water! Water is crucial to many processes in our bodies, including using calories. To stay hydrated, keep a water bottle with you throughout your day – that way you’re likely to drink more. Drinking a glass with every meal and snack can help, too.

2) Get enough sleep. Sleep can affect all aspects of the body’s health. While it’s true that our metabolic rate decreases at night, research into obesity and weight problems suggest that getting adequate sleep is as important as eating right and exercising. The age old recommendation of a minimum of eight hours of sleep per night is suggested for the metabolism to work properly. Getting enough sleep (but not too much) is critical for your body to recover and recuperate after a long day.

3) Avoid Crash/Fad Diets. Diets that prescribe less than 1,200 calories per day (if you’re a woman) or 1,600 (if you’re a man) are not good for anyone trying to boost their metabolism and lose weight in the long term. Although these diets may help you lose weight at first, it all too often comes at the expense of balanced nutrition. Adding to the temporary lack of nutrition, is that these types of diets can actually cause you to lose muscle, which in turn slows your metabolism. The end result is your body burns fewer calories and gains weight faster than before the “diet”.

Back to top

1. Swap your sugary beverage with water or herbal tea – A can of soda may not seem like a lot but if you are a regularly drinking soda, energy drinks and/or sweetened beverages, you are most likely consuming 45-50 grams of sugar per 12. oz drink. Calories from liquid adds up very quickly and research has shown that when people eat calories from solid food, they naturally compensate by eating fewer calories. But when people eat liquid calories, their body dont compensate by eating fewer calories, Liquid calories also don’t have satiety properties nor do they suppress hunger. Therefore, start carrying a water bottle, ask for water while dining out, and opt for herbal or unsweetened tea instead of sweet tea to decrease your sugar and overall calorie intake. The American Heart Association recommends limiting the amount of added sugars; for most American women no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons.

2) Move around – To be physically active, you don’t need an expensive gym or a personal trainer if you are not ready for it. A good pair of shoes and a comfortable outfit will go a long way. I always encourage my clients to start slow by doing simple activities such as walking around the block, taking stairs instead of the elevators, or cleaning your house. For an effective weight loss, both diet and exercise are equally important. Diet may have a stronger effect on weight loss than physical activity but physical activity has a stronger effect in preventing weight regain after weight loss. It is recommended that adults get at least 150 minutes moderate-intensity aerobic physical activity throughout the week or at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week.

3) Snack smart – Snacking can help satiate hunger between meals and prevent overeating. It is also a great way to get in nutrients that you are missing from meals alone especially fruits. A snack should fill you up, be nutrient rich, and be around 100-200 calories, 6-10 grams of protein, and fewer than 10 grams of sugar. However, remember that snacking is completely optional and if you are not feeling hungry, don’t reach for a granola bar or yogurt just yet.

Back to top

1. Eat a piece of fruit before your meals.
The fiber and low energy density of fresh fruit helps slow digestion and temper blood sugar so that you feel fuller faster at your meal. People who eat a serving of fruit before meals naturally eat fewer calories.

2. Step on the Scale (Frequently)
Most overweight people can’t tell me the last time they weighed themselves. Several recent studies have found that weighing yourself at least 5 days a week resulted in 20 pounds lost in six months. The researcher say that frequent weigh-ins help people immediately correct their behaviors when they see no movement in the scale or when it’s headed north. Plus, it’s much easier to lose 1-2 pounds than it is to wait until you’ve gained 5 or 10 pounds.

3. Get enough sleep.
One of the worst behaviors that wilts your willpower is not getting adequate sleep (generally at least 7 hours for most adults) When the body is tired, it increases hunger hormones and cravings for high-calories foods.

Back to top

1. Drink more water! While the rule of thumb is eight glasses a day, most people meet that recommendation. I’d suggest keeping a water glass at every “station” in your house your find yourself throughout the day. Bathroom counter. Kitchen sink. Night stand. The glass will serve as a reminder to fill it up with water!

2. Eat two cups of vegetables with dinner, preferably leafy greens. I say this because most people fall short of eating veggies at breakfast and lunch, but dinner is when you can make up for lost time [or lost veggies]. Vegetables are naturally high in fiber and other important nutrients that will help curve nighttime snacking too.

3. Go for a walk! Losing weight starts with small steps. So whether you take 20 minutes before or after lunch, or even after dinner. A walk can help to clear your mind and get your metabolism moving too!

Back to top

1. Go Plant-Based. Plant-based foods are rich in fiber, which is key for feeling full and satisfied as well as supporting a healthy digestive system. Plant-based foods are also rich in healthy fats, energizing carbohydrates, protein, vitamins and minerals. All of these nutrients fuel, nourish and satisfy our body. Plant-based foods include fruits, vegetables, nuts, seeds, whole-grains, legumes, herbs and spices and includes little to no animal products.

2. Stay Hydrated. Hunger can often be mistaken for thirst. Symptoms of dehydration can include fatigue, a slow sluggish metabolism and constipation. Stick to filtered water and organic tea as the best beverage options!

3. Don’t Deprive Yourself. Maintaining a healthy weight is apart of a healthy lifestyle, not a quick fix. Focus on healthy lifestyle choices that are realistic for you to sustain for life, that you enjoy & don’t starve or deprive yourself. This means finding exercises you enjoy and recipes and foods that you love that are also healthy. For example, enjoying a piece of high quality dark chocolate multiple times a week is a great idea to satisfy that sweet tooth and nourish your body at the same time.

Back to top

1. Amp up the fiber- by consuming foods rich in fiber such as fruits, vegetables and whole-grains, you will feel fuller for longer and will be less likely to overeat.

2. Drink more water- it is easy to confuse hunger with thirst. If you feel hungry and know that you probably actually are not, have a tall glass of water first to see if you were just thirsty.

3. Stay active- it is easy to be sedentary all day so at least once per hour, get up and move for at least 5 minutes. This could include a little walk around the office or taking the stairs instead of the elevator. Also, try to fit in at least 30 minutes of fitness at least 5 times per week.

Back to top

1 Stop dieting and ditch the diet mentality. Dieting erodes your trust with food.

2. Enjoy what you eat. You have to eat much less food when you are satisfied.

3. Focus on lifestyle change. This includes daily exercise, eating more vegetables and preparing more meals at home (less meals out).

Back to top

1) Get good sleep. Seven to eight hours of sound sleep is an absolute must for weight loss. If you’re not getting good sleep, your hormones are all out of whack and you’re swimming against the current no matter what you eat or how much you exercise.

2) Fill up half your plate with veggies. The body needs nutrients in order to feel nourished. Vegetables contain so many essential vitamins and minerals and are the foundation to good health. Without adequate nutrient intake, the body cannot burn fat like it should.

3) Focus on how food makes you FEEL. Once you start connecting eating particular foods with feeling good, you’ll be naturally inclined to continue to eat those feel good foods. And you’ll be less likely to eat foods that might taste good, but make you feel crappy.

Back to top

1. Skip highly processed foods and eat more whole plant foods, such as legumes, whole grains, fruits, and vegetables. These foods are really rich in fiber and nutrients, and modest in calories. So, you can get full and satisfied when you eat these foods as the focus of your plate with fewer calories.

2. Be more mindful of how much you are eating. Don’t eat foods while driving, watching TV, or surfing the net. Often when you are occupied during eating, you don’t even really appreciate or recognize what you’re eating. It’s easy to eat more than you think you’re really getting when you eat mindlessly. Eat your meals at the table, in the company of others, and really savor and enjoy your food. As a special tip, try keeping a food diary for a week. You will be shocked at just how often you eat—perhaps when you’re not even aware of. It will help you focus on how much you eat and enjoying your food.

3. Skip the high caloric beverages. Studies show that when you drink your calories, you don’t gain a sense of fullness as you do from chewing food. And many sugary beverages are linked with weight gain and health problems. So, you’re better off drinking water, and plain coffee or tea.

Back to top

1) Eat more plant foods! Vegetables and fruits are rich sources of fiber and water, which can help you stay full in between meals.

2) Stay hydrated. Often, when we think we are hungry, we’re really just thirsty. Carry a reusable water bottle with you at all times and you’ll be less likely to succumb to cravings.

3) Be mindful. Its difficult to feel satisfied when we’re distracted. Shut off the TV, set aside the phones and tablets, and enjoy meals at the table. It’s easier to feel satisfied with less food when we focus on your plates

Back to top

1. Eat a high fiber and high protein breakfast. Set yourself up for success and start the day off right. When you fuel yourself with protein and fiber in the morning, you will feel full and will better control your blood sugars. A well-balanced breakfast can also control your hunger hormone, ghrelin, which affects our waistline if it builds up too much.

2. Eat every 3-4 hours and control your ghrelin, the hunger hormone. When people focus on controlling their hunger instead of starving themselves, they can make better food choices at meals, eat slower, and enjoy smaller portions. Eat every 3-4 hours from either a snack or a meal and you can eat healthy food to lose weight.

3. Stay hydrated. Many times we think we are hungry but we may just be thirsty. Make sure to have water or sparkling water around to drink. If water seems boring to you, jazz it up with a lime, lemon, strawberry, mint, basil, cucumber, or combination of the above. A good goal to set is to drink about 10 glasses (8 oz = 1 glass) of water a day. If you workout, you may need to drink more.

Back to top

1- Eat a fruit and vegetable with every meal. Nutritious, delicious, filling, yet low calorie.

2- Eat three meals a day. You are less likely to overeat during the day/night if you have nourished yourself with three meals.

3- Monitor portions by using a smaller plate. It’s easy to fill up a large plate with more food than we need. Use a salad plate size instead.

Back to top

1. It’s time to fight the “fat-phobia” and eat more fat! Studies show that consuming more fat in your diet not only boosts satiety and regulates appetite but helps absorb fat-soluble vitamins, maintain proper cell function, add flavor and texture to foods, and much more. So instead of reaching for the low-fat/no-fat foods that are compensated with sugar and artificial ingredients, reach for some avocados, nuts, seeds, salmon, etc. However, there is a type of fat you do want to avoid, and those are trans-fats commonly found in processed foods, fried foods, and margarine. Become an avid ingredient list reader and avoid products that contain “hydrogenated” or “partially hydrogenated” fats/oils.

2. Eat breakfast! Many people skip breakfast to save calories for later meals. The reality is that this practice will lead to overindulging throughout the day and ultimately weight gain. Instead, start the day with a nutritious and well-balanced breakfast consisting of all three macronutrients – carbohydrates, protein, and fat. Such a habit will not only fuel both physically and mentally but will help you set the tone for the day to make smart food choices from sunup to sundown.

3. Practice mindful eating. As a certified mindful eating counselor, I’ve seen what a powerful tool this is in helping individuals overcome disordered eating and discover the joy and pleasure of eating. Mindfulness simply means awareness. It’s important to bring awareness into not only what you eat buy why and how you eat as each aspect plays a significant role in the quantity and quality of the food you choose. To start, I suggest counting the number of times you chew a single bite (at least 20 times) to help you develop a habit of eating slowly and savoring each morsel. Also, put down your fork in between bites and most importantly, remove all distractions and just eat. You’ll be surprised by how satisfied you fell with much less food.

Back to top

1. Don’t cut out any food groups or specific foods
With exception of allergies and intolerances you don’t need to cut out any foods completely. Not sugar, not gluten, not dairy. All foods can fit into a healthy diet. When you cut a food completely out of your diet you make the number ONE diet mistake, because when you cut a food out you make your diet unsustainable. It’s next to impossible to give a food up forever and usually when you tell yourself you can’t have something, it only makes you want it more. It’s about finding balance and moderation. Give yourself permission to have all foods, in moderation. I like the 80/20 rule. Make 80% of your foods healthy, nutritious foods and 20% of your foods indulgences. This makes it much easier to stick to your healthy weight loss plan and not fall off the wagon. So when you do reach for that cookie (20%), you don’t feel like you’ve failed and then reach for 10 more…you realize it’s okay, and you are able to relax and enjoy it.

2. If you can’t NOT eat it, don’t buy it
If you don’t have it in the house, you won’t eat it. Right? We all have foods we just can’t help but eat when they’re around. For me, it’s cookie dough and peanut butter m&m’s. So…I don’t buy them. It’s not that I never eat them, but when I do (on occasion), I make a single serving of cookie dough or I buy a single serving package of m&m’s. Then I enjoy them…and they’re gone. Whatever it is, let yourself enjoy it every once in a while (as above) but don’t keep it around because you know what they say “out of sight, out of mind”. It really is true.

3. Plan ahead and measure out
I would dare to say that these are what I consider the two most important components when trying to lose weight. Planning and measuring. First, planning, the most common downfall to weight loss is a lack of preparation. Yes, healthy eating does often require a little more effort but it’s more than worth it. So find a few healthy meal ideas (the internet is a great resource…pinterest, blogs, etc) and make a plan. Buy the needed foods at the store and either have a meal prep day or just take a little time each day (this usually only takes me about 15 minutes at night!) and make a healthy lunch AND snacks for work. If you’re prepared with healthy meals and snacks you will be much less likely to end up eating an unhealthy meal via the drive-thru or from the cafeteria at work. If you have your healthy trail mix, fruit, string cheese, etc. packed up as a snack you won’t be as tempted to hit up the vending machines during your afternoon snack attack.

Next, measure out. This is key. KEY. Portion size is so important. Even healthy foods can be a problem if you’re eating too much of them. People sometimes think it’s weird but I literally portion out my foods with measuring cups and spoons. For example, when I’m preparing my breakfast for work, I measure out my granola with a 1/3 cup. My high protein granola is a healthy breakfast option but if I eat it right out of the bag I’m a lot more likely to consume quite a few more calories than I realize, pretty quickly. Same thing with my trail mix snack and my banana and peanut butter. Measuring things helps keep you aware of how much you’re eating and you’ll probably realize where you “problem areas” are (where your excess calories, sugar, fat is coming from).

Well, there you have it. I know, nothing earth shattering…but that’s the thing about healthy eating, there are no shocking secrets, it’s simple. Just remember to let yourself have a treat now and then, don’t buy foods that you know you have no self control with, plan ahead and measure out. This will help you get started and stay on track and lose weight naturally and in a way that will help you to KEEP IT OFF. Good luck!

Back to top

1. Make a date with yourself. To workout. Treat it like you would any other appointment– doctor, work meeting, arriving on time to a social event. Put it in your calendar so you’re sure to do it. Invite a friend or family member if you work better with others.

2. Make at least half of your plate veggies. Include them at every meal (yes even breakfast! Think omelets, scrambles, breakfast burritos, green smoothies, casseroles– be creative!)

3. Take it slow. Do ONE thing at a time. You may not lose weight as quickly but you’re more likely to keep it OFF! And isn’t that the goal? You don’t want to go through this again! Motivation can get you started (and even help you lose a little) but habit keeps you going!

Back to top

1. Eat PFC every 3. Our “Three-Three” Rule which is the key to balanced blood sugar levels and natural weight loss. To stabilize blood sugar levels, strive to eat protein, fat and carbs (PFC) every three hours (four hours MAX!) to keep blood sugar levels balanced. This is the underlying key to supported metabolism and natural weight loss.

2. Remove processed foods. Your body doesn’t recognize foods that have been chemically processed and made from refined ingredients, which results as a slowed metabolism. If you don’t have the ingredients in your kitchen, and if you couldn’t fathom how it is possibly created (think Cool Whip vs. real whipped cream), then it’s probably a processed food. Processed foods will never be able to compete with the nutrients we receive from whole foods. Strive to eat like your great grandparents by staying away from packaged and processed foods because real food always wins.’

3. Make sleep a priority. Over half of adults struggle with insomnia, and the average American gets less than seven hours of sleep per night, when most of us need eight or more! Sleep controls the hormones which control our appetite (leptin and ghrelin), and our hormones which control whether we are burning OR storing fat (glucagon and insulin). Besides, who hasn’t reached for an extra mocha, bag of chips or candy bar when staying up later than usual or trying to push through that mid-afternoon lull after a crappy night’s sleep?Aim for eight hours of sleep every night.

Back to top

1. Ditch the calorie laden drinks – fancy coffee drinks, juices and sodas have calories that are so easy to swallow. I don’t love the non-caloric diet sodas either. Instead, I advocate water, infused water or seltzer water (I use my Sodastream constantly and add a squeeze of lime, lemon or frozen berries). Juices are the worst culprit for excess calories. People would never eat the amount of fruit it takes to make an 8oz (or bigger) serving of juice in one sitting. Increasing fluid intake is something most people can use to help optimize health.

2. Increase the Fiber – Along meeting hydration needs, if the average person increased their fiber intake to the 25g/day that is recommended (vs. the average of 10g/day for Americans), people would feel longer periods of satiation, help to achieve optimal cholesterol levels and help their digestive health (soluble and insoluble fiber helps waste elimination within the body). Instead of drinking those fruits and vegetables, eat them! If the fruits and vegetables have edible skin, even better (more fiber). However, if you increase fiber without ingesting enough fluid, constipation will occur. Fiber rich foods include fruits, vegetables, whole grains, seeds and beans.

3. Don’t classify foods “good” or “bad”. Foods aren’t “bad” for you unless you’re allergic. Some foods provide more nutrients than others but if you like a food (even if it’s not considered “healthy”), find a way to make a reasonable portion a part of your daily or weekly intake. In my experience, giving yourself permission for foods at once thought “forbidden” partially removes the attraction and prevents what I can either the Boomerang and Hoover Effect – heavy denial leading to a mad rush to eat the “forbidden” food accompanied by eating so much of the food (or eating it so fast), it mimics a vacuum rather than actually enjoying the food without guilt.

Back to top

1. Get off the elliptical, stop distance running and start lifting (heavy) weights. As a female, like most, I thought that the more calories I burned the better off I would be. I was running marathons but still wasn’t happy with my body. When I stopped focusing on cardio and started building strength, I didn’t get “big” like a lot of girls might fear. I finally started seeing my hard work pay off. If you ever want to see a change in the shape of your body, you have to break down the muscle, not just fatigue it.

2. Focus on whole foods first. If it comes front a plant or was grown from the earth, eat it. If it comes in a box or a bag, question it.

3. Using the macromethod: Making sure that each and every time you eat you get a source of carbs, fat AND protein. Each one of these macronutrients has a special function in the body, so if you go without one, you’re going to crave it later.

Carbohydrates are our bodies preferred source of fuel. They are the gas in the tank. The healthiest sources of carbs—fruits, vegetables, beans and minimally processed grains— also provide vitamins, minerals, fiber and phytochemicals. The body also will crave carbs when it simply needs fuel, because sugar is the most easily digested form of calories (this is what’s happening with you!)

Protein helps to maintain, rebuild and refuel muscle. Protein is also a building block for your skin, nails, bones and even blood. Protein has staying power– you’re usually not hungry for a while after a high protein meal, UNLESS you skipped out on carbs, which is when you’ll crave sweets or feel light-headed or sleepy.

Healthy fats help with brain, nervous system and immune function, as well as keeping you satiated and full. The worst thing you can do is try to cut fat completely out of your diet– then you never feel satisfied and just want to keep eating. Including healthy fats is essential to optimal brain function. If you have a meal without a fat, your brain never receives the signal that you are full.

My before and after photo: http://orlandodietitian.com/programs-rates/
The left was during my marathon days and the right is after a year of
lifting weights.

Back to top