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10 healthy weight loss tips – and how to use them for sustainable results

by | Nov 18, 2019 | Last updated Feb 15, 2022

When you read a list of weight loss tips (like this one!) there are two key things to bear in mind: First, weight loss advice can be helpful. Humble little tidbits you find floating around on the internet can inspire you and help you stay motivated. And second, weight loss tips are not enough. 

After all, weight loss involves making a major change to your body. Beyond brushing up on helpful tips, you should consult a doctor and a credible weight loss program like Noom. This is a key step to ensure that the decisions you make aren’t going to just help you lose weight, but are sustainable, approved by registered dietitians, and are healthy choices that aren’t going to put your physical or mental wellbeing at risk. Having the go-ahead from experts is the key to losing weight permanently and without dieting.

That said, let’s get to the tips! We’ve assembled a list of our favorite tactics, so you can get motivated. Of course you’ll need coaches and other tools for long term success – but don’t worry we have your back. Here are our top tips to strengthen your weight-loss habits and create an improved sense of self-awareness around your food relationships: 

Weight Loss Tips

  1. Eat protein at breakfast
  2. Get rid of sugary drinks altogether
  3. Drink more water, especially between meals
  4. Increase soluble fiber
  5. Fill up with whole, unprocessed foods
  6. Slow down your eating
  7. Weigh yourself
  8. Sleep well

Weight loss tip #1: Eat protein at breakfast

Eat high-protein breakfasts. High-protein breakfasts are known to curb cravings and excess calorie intake throughout the day. Eggs with the yolk are a good source of protein and the least risky for weight gain when eaten hard-boiled, soft-boiled, poached, or any other way that doesn’t involve cooking them with other ingredients or in oil. 

Weight loss tip #2: Get rid of sugary drinks altogether

Eliminate sugary drinks like soda, coffee with cream and sugar, fruit juice, and sugary iced teas. They may be enjoyable but have very little nutritional value. They can end up costing you the same amount of calories as a full meal and are not filling or nutritious. Drink more water, black coffee, and unsweetened teas. Juice does contain some vitamins but is generally just as bad for you as soda because if its high sugar content and low fiber.

Weight loss tip #3: Drink more water, especially between meals

Drinking water 30 minutes before mealtime increases fullness and prevents overeating due to possible dehydration. Sometimes it’s not so easy to differentiate dehydration from hunger and so we tend to eat more. You can minimize your chances of overeating by staying hydrated throughout the day and especially before meals. 

Weight loss tip #4: Treat yourself regularly!

Can you live without the occasional treat? Do you want to? There’s no point in following a weight loss program that doesn’t allow you to cut loose and indulge every once in a while – without feeling guilty about it. Build healthy treats – like berries with whipped cream – into your diet, instead of eliminating desserts completely. Or plan on having your favorite foods, but reduce the portions to a more conservative size. Shedding pounds doesn’t have to mean a recall on all things you hold dear! Restrictive diets and their inevitable failed attempts result in regained weight, disappointment, and stress. So treat yourself and feel good about it.

Weight loss tip #5: Increase soluble fiber

Eating more soluble fiber helps you to reduce fat, specifically in the belly. Soluble fiber attracts water and turns to gel, slowing digestion. Soluble fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Another effective fiber supplement is glucomannan.

Weight loss tip #6: Move your body every day

Being intentional about your movement each day will improve your energy levels and get your blood flowing. Even a few small physical changes will enhance your weight loss efforts in a big way. Try using a standing desk at work, take a light stroll on your lunch break, or take the stairs instead of the elevator. We promise it’ll be more rewarding than skipping lunch to cram in more projects (and binge-eating later when you get overly-hungry). 

Weight loss tip #7: Fill up with whole, unprocessed foods

Eat whole, unprocessed foods. They are healthier, more filling and much less likely to cause overeating. Weekly meal planning can help to reduce the tendency to gravitate toward processed foods out of convenience or desperation when hungry. 

Weight loss tip #8: Slow down your eating

Eat slowly. Fast eaters tend to gain more weight. Eating slowly allows you experience how filling your food is in real time and also boosts weight-reducing hormones.

Weight loss tip #9: Weigh yourself

Weighing yourself on a regular basis might seem counterintuitive to body positivity, but weighing yourself every day with a healthy mindset can encourage positive eating choices to help you keep your weight in check. Studies have shown that weighing oneself daily helps people lose weight and keep it off.

Weight loss tip #10: Sleep well

Getting a good night’s sleep helps to prevent a higher body mass index (BMI) and to regulate hunger hormones. Poor sleep is a risk factor for weight gain and should be avoided. Proper sleep (6 to 8 hours per night) can also help regulate stress levels, which can also affect weight when not managed properly.