Losing weight is a big step towards a potentially healthier lifestyle, however, keeping it off is the ultimate goal for many people who choose to make changes to their diets and routines. If you want to achieve lasting weight loss, it’s important to ignore the fads and stick to a few key habits, according to an expert.
“If it sounds too good to be true, it probably is,” says Cory Ruth, expert in RDN, women’s health and PCOS and CEO of The Women’s Dietitian. “The problem with a lot of the fad and fad diets right now is that they’re incredibly restrictive. Yes, you can lose 10 pounds in 2 weeks by cutting out all carbs, but just when you look at a slice of bread, all that weight (and maybe more) will come back.”
“Weight loss should be sustainable over time,” adds Ruth, “and it should take the form of healthy, long-term habits. Losing weight at a slower rate can help you keep it off for now and for life.”
When it comes to lasting weight loss, Ruth suggests the following three steps as the best things you can do to achieve lasting results. Keep reading for his tips, and for more, check out 8 Things You Need to Know Before Trying to Lose Belly Fat.
As for how much food you eat, Ruth explains, “Staying in a calorie deficit is critical to weight loss, so knowing how many calories you need to eat regularly to be in that deficit is key. Calorie tracking with something like MyFitnessPal isn’t necessary, but it’s very helpful in helping us understand how to better navigate proper portion control.”
Related: A Surprising Effect of Cutting Calories, New Study Finds
Enjoying a meal at a restaurant can be a great way to treat yourself, however, it may not be something you want to do too often if you want to avoid excess weight.
“[Eat] the majority of your meals and snacks in your own kitchen,” says Ruth. “When we eat out, we inevitably take in more calories, fat and sugar. Being the one in control of what and how much of an ingredient goes into your food is a surefire way to eat better for weight management.”
Related: 100 easiest recipes anyone can make at home
What you eat is just as important as how much you eat and where, says Ruth. That’s why you should aim to “fill half your plate with low-starch veggies, a quarter with protein, and a small serving of carbs.”
As Ruth explains, “This ‘plate method’ is a way to too easily and visually balance your plate for better weight control.”
For more on sustainable weight loss, be sure to read the weight loss eating habits that experts say actually work. So, don’t forget to sign up for our newsletter to hear about the latest health and diet news!
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