It is not uncommon to pick up tips and tricks while traveling the weight loss path. In fact, it can be incredibly motivating. Of course, it’s crucial to exclude comments that aren’t worth the hype or won’t get you the results you’re looking for. That’s why we talked with Melissa Metri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, who shares five overlooked weight loss tips that actually work. Add them to your routine and count on the results you are pleased with!
According to the Centers for Disease Control and Prevention (CDC), losing weight the healthy way doesn’t have to revolve specifically around a specific diet or program. Instead, it should be all about establishing a new way of life, supplementing with regular exercise, eating healthy foods, and managing stress effectively. The CDC explains that it’s typical to crave quick results when it comes to weight loss, but individuals who take things slowly — aka dropping about 1 to 2 pounds per week — are more likely to maintain their new, healthy weight.
Keep reading to learn all about miter’s top five overlooked weight loss tips that actually work. With dedication, patience, and consistency, you’ll be well on your way to shedding those extra pounds! And for more weight-loss inspiration, check out You’ll Never Lose Weight If You Still Do These 5 Things, Experts Say.
Use smaller dishes.
“When you have distortion in a particular portion, you eat simply because you are using a larger plate with more food in front of you,” Mitri tells us. “Just switching to a smaller salad or appetizer-sized plate will bring your calories and portions down to where they need to be for weight loss, without leaving you feeling deprived.”
Get excited, because science backs it up. According to research from the Cornell Food & Brand Lab and published in Journal of the Consumer Research AssociationUsing smaller plates can help reduce the amount of food you eat. By analyzing 56 studies, researchers found that cutting plate sizes in half reduced the average food intake by 30%.
Move more during the day.
Don’t underestimate the importance of adding more movement to your day. Every little part can add up to make a big difference.
“There’s a lot of focus on scheduled exercise, but your daily movements have a huge impact on weight loss, too. This type of activity is known as non-exercise thermogenesis, or NEAT for short,” explains Mitri. Studies show that NEAT exercises can effectively increase your daily calorie burn and contribute to a calorie deficit for weight loss. So if you’re only focusing on scheduled exercises, don’t forget to also move your body throughout the day by walking, stretching, climbing stairs, and doing things. at home “.
Keep a journal handy.
Writing down your thoughts, progress, eating, and habits can make you more aware of yourself during your weight loss journey. Plus, it keeps you on track to achieve your goals. “My clients who track their habits in any way are more successful, as it keeps their goals in front of their minds,” Mitri says.
Get enough sleep.
You may not know how important it is to get enough sleep when it comes to losing weight. “Sleep is hugely underestimated, especially when it comes to its effect on weight loss,” Mitri notes. “Lack of sleep increases cravings and makes it harder to stick to your calorie goals. And if you’re cutting back on sleep for morning exercise, it’s best to prioritize sleep first and fit in exercise when you can.” She suggests aiming for at least seven to eight hours of sleep each night for best results.
Enjoy the treat early in the day.
Last but not least, you shouldn’t completely deprive yourself of the things you love most. It’s all about treating yourself in a timely manner, in moderation.
“When you allow yourself to enjoy your favorite meals earlier in the day, it reduces the craving for them at night,” explains Mitri. “If you deprive yourself when you really want something, that craving increases and you’re more likely to overeat that food if you wait too long. I’ve tried this tactic with several of my clients, with all of them saying enjoying the food after lunch or in the late afternoon has helped.” Significantly reduced their nighttime snacking, which resulted in a lower total caloric intake.”
Alexa is the deputy editor of Mind + Body at Eat This, Not That!, and oversees the M+B channel and introduces fitness, wellness, and self-care topics to readers. Read more about Alexa