Losing weight doesn’t have to mean deprivation or extreme measures. By adopting sustainable habits and focusing on overall well-being, you can achieve a healthy weight while improving your relationship with food and your body. Here are five key strategies to help guide you on your journey, according to Lakes Regional Healthcare Registered Dietitian Beth Samuelson:
1. Prioritize Protein
Protein is a vital macronutrient for weight loss, as it helps preserve muscle mass, boosts metabolism, and keeps you feeling full longer. Incorporate lean protein sources like chicken, fish, tofu, eggs, and legumes into your meals for sustained energy and satiety.
Determining how much protein you need each day is different for everyone. Studies indicate that the minimum recommended dietary allowance of 0.8 grams of protein per kilogram of body weight is too low for many individuals. Protein needs for the average adult are 1-1.2 grams per kg of body weight. For those individuals who are under physical stress, protein needs are higher at 1.2-2.0 grams per kg of body weight. For individuals carrying excess body fat, an adjusted body weight is typically used for calculations. For people with high energy needs due to exercise or illness, a percentage of calories from protein at 15-20% is more accurate. Work with your Registered Dietitian Nutritionist to help calculate those special scenarios.
To calculate your daily protein requirement:
- Convert your weight from pounds to kilograms by dividing your weight in pounds by 2.2.
- Multiply your weight in kilograms by the recommended protein intake range (1.0-2.0).
“Women are notorious restrictors, and they tend to cut out proteins to cut calories. However, when that happens, they lose some muscle mass and down-regulate their metabolism,” said Samuelson. “In addition, they don’t get the vanity results they were hoping for with weight loss.”
2. Eat More Often
Contrary to the trend of fasting or skipping meals, eating more frequently can help stabilize blood sugar levels and prevent overeating later in the day. According to Samuelson, time-restricted eating or fasting doesn’t work for a lot of people. She said it can down-regulate your metabolism and also lead to binge-type eating behavior, especially if you are restricting your intakes all day and only eating at night.
Instead, opt for balanced meals and snacks every 2-3 hours to keep your metabolism active and hunger controlled. Small, nutrient-dense meals, such as Greek yogurt with fruit or a handful of nuts with a boiled egg, can keep your energy steady and cravings under control.
3. Drink More Water
Staying hydrated is crucial for weight loss. Drinking water not only supports your metabolism but also helps reduce hunger. Often, thirst is mistaken for hunger, leading to unnecessary calorie intake. A recent study showed people who drank 16 oz of water before a meal ate 22% less than they did without drinking the water before the meal.
Samuelson suggests determining your fluid needs by taking your weight in pounds and dividing it by 2 to get the ounces needed per day. For example, a 200-pound person would need about 100 ounces of fluid per day.
She said hydration is important for weight loss because when muscle cells are dehydrated, they send out signals which break down muscles. Additionally, mild dehydration decreases lipolysis, which is fat metabolism. This means if you are not drinking enough water, you won’t burn as much fat and will break down more muscle instead.
Start your day with a glass of water and drink 16 oz of water before each meal. For variety, add lemon, cucumber slices, or mint leaves to your water.
4. Increase Your Vegetable Intake
Vegetables are low in calories and high in water and fiber, making them essential for weight loss. Fiber keeps you fuller for longer and supports gut health. Focus on green vegetables the most, such as broccoli, kale, spinach, and Brussels sprouts. Starchy vegetables like sweet potatoes are also excellent in moderation, providing long-lasting energy and nutrients.
5. Practice Self-Compassion
Weight loss is not a linear journey, and setbacks are normal. Practicing self-compassion can help you stay motivated and prevent guilt from derailing your progress. Remember, your worth is not tied to the number on the scale. Celebrate non-scale victories like improved energy, better sleep, or newfound strength.
By embracing these strategies, you can work toward sustainable weight loss while improving your overall health and well-being.