BistroMD Health Library

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Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

Expert Advice to Achieve Your Weight Loss Goals

Should you jump on board the fad diet train? What about focusing on the scale? Experts weigh in on nutritional advice for weight loss.

Expert Advice to Achieve Your Weight Loss Goals


Ditch the Fad Diets

Are you inspired by weight loss ads that offer to help you drop 50 pounds in just week? What about programs that offer to put you back in the clothes you wore in high school? But it never often turns out quite that way, does it?

Fad diets promote new weight loss tips which often sound too good to be true. And really not so surprisingly, they more than likely are. Magic diet pills do not provoke weight loss, but requires a complete lifestyle change and patience and effort on your end.

Ditching the concept of fad diets is imperative nutritional advice for weight loss, as bouncing around from one extreme to the next can facilitate harmful expectations and when not reached, can be damaging to both mental and physical health.

Yo-yo dieting and inconsistencies in dietary patterns, whether it be related to caloric restriction or even bouts of binging, has also shown to lead to depression feelings and be linked to heart trouble.

Be SMART

Time after time, researchers find one common reason many people give up trying to lose weight: They attempt to reach some goal weight that is just unrealistic, maybe even a weight they have never been at or were last at 30 years ago.

If that's true, more than likely the the problem is not the effort, but the goal. And while it is admirable to be ambitious and muster up a lofty aspiration, it is likewise important to be realistic with your weight loss targets.

Making SMART (an acronym for specific, measurable, achievable, realistic, and timely) goals can be the most effective way to meet targets, as they have shown to increase the greatest compliance. So rather than stating "I want to lose weight," smartly indicate "I want to lose one to two pounds each week by cooking at least four times a week at home and exercising five times each week."

Despite a well-executed game plan, goals should and can be reassessed to match new priorities and advance objectives already met.

Reframe Your Focus

While it might seem contradictory, some of the best nutritional advice for weight loss is, well, not solely focusing on weight loss. And though weight loss might be your goal, it can also be a result of healthy lifestyle changes.

So focus on overall health, living, and improvement throughout the entire process and celebrate all victories, including fitting into an older pair of jeans, running your first 5K, and simply just feeling more energetic!

Moderate Portions

Weight loss is not only about eating less food, but rather consuming more foods that nourish the body.

Unfortunately, though, the evolution of portion sizes has substantially grown over the years, misled the view of what portions should actually look like, and made it that much easier to overeat on unhealthy foods.

Control portions and achieve real weight loss by:

• Loading up the plate with colorful veggies.
• Using smaller plates.
• Splitting restaurant meals.
• Rationing out snacks from the bag.
• Saying "no" to those restaurant freebies. (We are looking at you bread and chip baskets!)
• Practicing mindful eating techniques.

Add, Not Subtract

Taking away foods can just heighten their temptation and increase feelings of restriction. So rather than subtracting foods from the diet, incorporate and add more satiating healthy fats, fiber sources, and animal and plant-based proteins.

The natural sugars in fruits can also deter that pesky sweet tooth whilst providing you with nutrients the body appreciates.

But Don't Give Up Your Favorites

Weight loss should not be based on rigid behaviors and food restrictions, as you are less likely to feel deprived and more likely to stick with nutritious foods if you allow yourself those special indulgences.

So rather than depriving yourself from life's pleasures, enjoy indulgences and relish in moderated portions. Avoiding foods may heighten their temptation, only to cause a binge once that item has been presented.

But if their splurge becomes too consistent and uncontrolled, keeping them out of the house can reduce binge risk, especially if ravening behind closed doors.

Practice Home Cooking and Meal Prepping

Cooking at home is a sure way to manage portions and gain ingredient control, along with forming a healthier relationship to nourishing foods. Make it an effort to cook at home at least a few times out of the week and have fun experimenting with new recipes, including the following provided by bistroMD:

Breakfast frittata stuffed with chicken sausage, spinach, and cheese to kick start your day
Peach, raspberry, and basil protein smoothie to maximize post-workout recovery
Mediterranean quinoa salad to jazz up your next work lunch
• Easy jalapeno turkey burgers for your next cookout or weeknight dinner
• These 11 most delicious taco recipes, including chickpea and carne asade variations, for your next Taco Tuesday
Honey drizzled broiled grapefruit to satisfy that sweet tooth

Also practice meal prepping, as having meals prepared or partially assembled lessens the likelihood of resorting to a quick drive thru run following a long work day and grabbing for less-than-nutritious convenience foods. Simple meal prep ideas include:

Overnight oats, including the tasty variations of blueberry almond, peanut butter oatmeal cookie, apple pie, and banana split.
Mason jar salads, featuring Mediterranean, Southwestern, and California inspirations.
High-protein crock-pot recipes, which includes chili, chicken fajitas, beef stew, turkey meatballs, and stuffed peppers meal options.

Evaluate Your Fluids

Evaluating and tweaking fluid intake can be a subtle, effortless way to lose weight, especially if reducing and displacing soft drinks and other sugary beverages with water.

Furthermore, while alcohol can fit into a balanced diet, too much can impede on weight loss results instantly and in the long-run: Not only does it provide provide empty calories and increase the temptation of those nighttime munchies, but the negative effects can trickle into the next day. reducing energy levels the following day.

As a general rule of reference, men should restrict alcohol to two servings per day while women should confine intake to one. It is likewise important to drink water between alcoholic beverages and drink a minimum of 64-ounces of water on a daily basis.

If struggling to ensure adequate hydration, simple ways to drink more water include:

• Making it a routine and challenge.
• Motivating yourself with a new water bottle.
Enhancing its flavor with fresh fruits and herbs.
• Sipping water with every meal.

Increase Daily Movement

Along with a sound diet, physical activity can help you lose the weight and keep it off, especially with the combination of both aerobic exercises and resistance training.

Aim for at least 150 minutes of moderate-intensity cardio each week to not only torch calories, but promote cardiovascular and mental health. Aerobic exercises include brisk walking, jogging, biking, and cycling.

Incorporate strength-training exercises at least two to three days in your workout regimen to support muscle mass and an efficient metabolism. Also focus on each muscle groups in your upper and lower body and core and use your own body weight, resistance bands, dumbbells, barbells, or machines.

In addition to a structured workout program, accelerate your results by increasing small bouts of physical activity throughout the day by:

• Doing jumping jacks while coffee is brewing in the morning.
• Parking further away from the store entrance.
• Biking to destinations if possible.
• Taking the steps over the elevator.
• Walking the family dog after dinner.
• Turning on music and dancing around the house.
• Raking the leaves and shoveling the snow.
• Using a push lawn mower to cut the grass.
• Standing or walking around when talking on the phone.
• Tackling commercial workouts when catching up on favorite television shows.

Sleep the Weight Off

Well, sort of…

Lack of sleep affects hormones and energy levels, with abnormal hunger hormones elevate the urge to overeat on carb and fat-rich foods. And with reduced energy the next day, workouts are less likely to occur and accumulating weight is more likely to become inevitable.

The National Sleep Foundation recommends seven to nine hours of sleep each night, though one out of every three Americans are not getting enough shuteye and approximately 70 million Americans suffer from sleep disorders. Gain control of your sleep by:

• Creating a healthy bedtime routine, including staying consistent with bedtimes.
• Exercising on a daily basis.
• Powering down from electronics at night.
• Managing stress.
• Calling in the professionals for expert guidance, assistance, and sleep management.

Confide in Support

Though weight loss is based primarily on personal efforts, forming support can ease difficult days and empower struggles whenever you need encouragement the most.

Form a strong support system filled with positive and motivated individuals, as vibing with feel-good people can keep you moving in a progressive trend!

You can also confide in bistroMD, the nation's leading weight loss meal delivery service. Along with the provision of balanced meals, bistroMD offers support from its online community and team itself, including speaking freely to a Registered Dietitian!

Find more information about bistroMD and meal options offered by visiting the official webpage here or calling 866-401-3438 today!

Do What Works for You

At the end of the day, the best diet is the one you will and can stick to. By doing works best for you and committing to your newfound lifestyle, long-term results are sure to follow!



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