Diet changes are one of the most effective weight-loss strategies. Keeping the weight off is more difficult
More than half of the weight lost by participants was regained within two years, and 80% was regained within five years, according to a meta-analysis of 29 studies in The American Journal of Clinical Nutrition.
It may help with portion control when you first start dieting, but it's too time-consuming to do forever. Kitty Broihier, MS, RD, creator of the Eating Habits Lab, advises visually portioning meals using the MyPlate Guidelines.
1. Pay attention to portions.
If you've ever had hunger pangs at work or in the car, you know how tempting it is to grab a sugary energy bar or salty bag of chips. Georgieva suggests keeping healthy snacks in your desk drawer, lunch bag, office fridge, or glove box.
2. Always have healthy snack options available.
Start lunch and dinner with a salad and water. So you won't overeat later.
Dana Ellis Hunnes, PhD, RD, a senior clinical dietitian at UCLA and author of Recipe For Survival, says this can help you eat fewer calories without feeling hungry.
3. Before meals, have water and salad.
Protein should be your top weight-loss macronutrient.
McKinney says protein is more filling than carbs and fats. "Protein at meals reduces cravings. It's the best-kept weight-loss secret. Increasing protein intake usually reduces starch, sugar, and mindless snacking. It stabilises blood sugar and energy, aids detoxification, and aids workout recovery."
4. At every meal, eat a palm-sized portion of protein.
Not being present during meals causes overeating. When you're on your phone or watching TV, you may eat so fast that your body doesn't realise it's full.
5. Eat consciously.