Researchers have found that you can drop as much as 9% of your body weight in just 24 weeks when you use a diet coach. This is a huge success for any weight loss plan. Unfortunately, they also found that if you skip the coach, you have a 50% chance that you’ll end up throwing in the towel and giving up on your weight loss goals. Two separate studies have shown the same results when they looked at the benefits of using a health coach to help you lose weight.
Study authors suggest that one of the benefits of having a diet coach is that they will hold you accountable. This is especially helpful when you feel your willpower slipping. Of course, emotional support is another big factor. A registered dietitian can offer expert knowledge that can help you focus on the basics and get the results you need to reach your goals.
Here are some additional expert weight loss tips from leading dietitians:
Get in a Rut
Don’t be afraid of sticking to a couple of tried and true snacks or meals that will help get you through a rough spot. If you wait until you’re famished and begin to wonder what you should eat, chances are you won’t make the best choice. Lauren Slayton, MS, RD, and Author of The Little Book of Thin, as well as the founder of Foodtrainers, recommends that you change your rotation of go-to meals every couple of weeks. Having preset meals and workouts for certain days can help tremendously. In fact, this repetition is often the secret of successful dieters.
Implement the “Half Plate Rule”
Danielle Omar, MS, RD, and Blogger at Food Confidence, recommends that you fill half your plate with salad or veggies. Vegetables are nutrient dense, as well as full of fiber that can help keep you feeling satiated. Of course, vegetables are also low in calories. When you eat the vegetables on your plate first, you’ll have consumed minimal calories, but you’ll also be feeling less hungry and more satisfied. When you use this method of eating, you’ll notice the pounds melt away almost effortlessly.
Set a Goal to Learn 12 Healthy Recipes
Find about a dozen easy to make recipes that are delicious and healthy. Learn to cook these meals at home. Andy Bellatti, MS, RD, says that learning to cook healthy dishes at home can be very empowering; besides, you won’t have to worry about finagling your way through deceptive marketing claims. Sometimes the claims made by the food industry are designed to trick you into thinking you’re eating healthy, even if you aren’t.
Make a 2 Day Plan
The weight loss tips offered by Claudia Zapata, MS, RDN, and Blogger at ClaudiaZapata, includes planning in advance. Plan meals for a day or two in advance, and cook wholesome foods at home as often as possible. Also, make sure to concentrate on vegetables.
Charlene Thomas, RDN, and author of The Wedding Wellness Workbook, offers her weight loss tips. She recommends having a salad every day; but, you don’t have to eat the same lettuce salad every single day. Include a base of leafy greens, such as spinach or kale, then top it with a protein. Add some brown rice or quinoa, and just a little cheese, nuts, or fruit to keep your salad fresh and interesting.
Skip the Fruit Juice
Debra Riedesel, RD, LD, and author of The Cycle Diet for Women, recommends that all added sugar be eliminated from your diet if you want to lose weight. She also recommends that dieters eat whole fruit rather than drinking fruit juice.
Stop Banning Foods
Get rid of the “diet” mentality. Start focusing more on what you know you should be eating as opposed to making lists of forbidden foods. Keri Gans, RDN, and author of The Small Change Diet, encourages dieters to change their negative thinking into something positive.
The expert weight loss tips from Tammy Beasley, RDN, CEDRD, LD, and owner of RevItUP! start by advising clients to drink a cup of water before and after every meal or snack. She says that staying hydrated will keep your metabolism steady. Additionally, because being thirsty can also trick you into thinking you’re hungry, staying hydrated is a good habit that will help you identify when your body needs fuel.
Hide Your Vices
According to Cristopher Mohr, Phd, RD, and Nutrition Consultant at Mohr Results, dieters should keep fresh fruit on the counter so it’s always visible, but put everything else out of sight. He suggests the “out of sight, out of mind” mentality. Keep it out of sight and you’ll be less likely to eat it.
Learn Portion Sizes
The number one weight loss tip from Hope Warshaw, MMSc, RD, CDE, and author of Diabetes Meal Planning Made Easy, recommends that in the beginning you measure and weigh all of your foods. She recommends you do this until your habits begin to change; then, once every week or two, do a little weighing and measuring, just to make sure that you’re still judging portion sizes accurately. It’s easy to get fooled when it comes to portion sizes. Of course, even a little extra can add a hundred calories or more to your meal. These extra calories could mean that you stop losing weight. It could also mean that you start to see the scale moving in the wrong direction.