9 Tips for Weight Loss Dietitians Want You to Know

The thought of weight loss and dieting can feel overwhelming with no good solution. If you feel like all the diet plans and weight loss fads did not work for you, you are not alone! Many people find themselves caught in the cycle of dieting. Why is that? Because dieting is designed to fail! It is important to know that you did not fail the diet, the diet failed you.

Below are 9 tips for successful and sustainable weight loss to help you start a healthy lifestyle. The smallest change can make the biggest difference!

Fuel and Nourish Your Body. Eat 3 meals and 1-3 snacks daily. Try to eat every 4-5 hours and limit skipping meals. It is important to eat enough food to give your body the energy it needs to work. Drastically reducing your food intake makes it harder to lose weight.

Stay Hydrated. Drink 8-10 cups (64-80 ounces) of water daily to improve brain function, boost energy levels, balance blood sugars, relieve constipation, and improve physical performance etc.

Eat a Balanced Diet. Build balanced meals using the MyPlate method: Make ¼ plate whole grains, ¼ plate lean protein, ¼ plate non-starchy vegetables, and ¼ plate fruits. https://www.myplate.gov/ is a great source of healthy ideas for each food group.

Mindful Eating. Eat slowly and take time with meals. Pay attention to your body’s hunger and fullness cues. Honor your hunger and feel your fullness.

Choose Lean Cooking Methods. Eat more baked, broiled, grilled, and steamed foods. Limit fried foods.

Get Moving. The American Heart Association recommends 150 minutes of physical activity weekly to improve brain health, aid weight management, prevent/manage chronic diseases, strengthen bones and muscles, and reduce stress.

Chronic Disease Management. Controlling chronic diseases are essential in weight management to reduce inflammation in the body. Chronic diseases include: Diabetes, Hypertension, Heart Disease, COPD, Obesity, Cancer, Kidney Disease, etc. Visit your doctor yearly.

Relax and Unwind. Stress is a major contributor to weight gain or inability to lose weight because it can cause you to turn to food for comfort. Take time to relax and unwind. Meditation, yoga, self-care, and making time for your interests or hobbies can reduce your stress level.

Sleep. Lack of sleep is another contributor to weight gain or inability to lose weight. The CDC recommends getting 7-9 hours of sleep each night.

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Lindsey Robinson

Lindsey Robinson, MS, RDN, LD has worked as an outpatient and inpatient dietitian at NKCH since August 2020. Lindsey graduated from Missouri State University with a bachelor’s degree in Nutrition and Dietetics. She also graduated from the University of Central Oklahoma with a master’s degree in Nutrition and Food Science. Lindsey is passionate about helping others to achieve their nutrition goals. In her free time, Lindsey enjoys baking, spending time with her family and friends and being outdoors.