The holiday season is just around the corner, and if you’re right in the middle of your weight loss plan or are thinking of starting one, the next few months of festivities and delicious meals can make things a little tricky.
But fear not, we have spoken with some dietitians about what they think are some of the best and most effective weight loss habits that you can start right now.
So don’t cancel all of your Christmas parties and potlucks just yet. Instead, read on to find out what habits our nutritionists would like you to add to your weight loss plan. For more healthy eating tips, see The 7 Healthiest Foods You Should Eat Now.
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People sometimes make the mistake of just focusing on a calorie deficit instead of focusing on the types of nutrient-dense foods they eat, which can make them feel overly hungry.
But according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and a member of our medical panel of experts, eating adequate diets of fiber and protein can help you meet your weight loss goals.
“This combination helps stabilize your blood sugar by helping you control energy levels and serving sizes,” says Goodson. “Because both fiber and protein slow digestion, you will be full faster and stay full longer.
Do you need more fiber in your diet? Incorporate these popular foods with more fiber than oatmeal.
Sometimes it can be easy to get bogged down in what not to eat, but some nutritionists say it is best to focus on what to add to your diet instead.
“Instead of focusing on the negatives, I like to let my clients find clean, unprocessed foods that they enjoy and that they can practice adding to their diet,” said Courtney D’Angelo, MS, author at Fit Healthy Momma. “From then on, we can focus on replacing certain junk foods with healthy ones at a later date.
Here are 7 clean eating habits for weight loss, according to nutritionists
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One of the hardest parts of weight loss is eating out. When you are in a restaurant or ordering takeout, it becomes much more difficult to control what you are eating. Because of this, D’Angelo suggests cooking more at home.
“When you make it a habit to cook yourself, you have full control over the ingredients you put into your body, like cooking chicken and broccoli at home instead of ordering it to take away, which automatically has more sodium, Contains fat and sugar, ”says D’Angelo.
Cooking can also help you stay motivated during your weight loss process. Says D’Angelo, “When you work to cook really well, you take pride in your food and look forward to trying new recipes, and you will most likely save money, too.”
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This is one of the easiest tips to add to your weight loss plan. D’Angelo says that drinking plenty of water is not only good for your overall health, but it can also help you avoid beverages like sugary sodas, sweetened iced tea, and other beverages that can absorb too many calories.
In addition, water can keep you full longer. A study by Virginia Tech found that adults who drank water before their meals consumed fewer calories and lost more weight over time.
Here’s the one major side effect of not drinking enough water, nutritionists say
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“The impact of sleep on weight loss is greatly underestimated,” says Kayla Girgen, RD, LD. “If you don’t get enough rest, your body will be placed in a state of heightened stress that negatively affects the hormones involved in weight loss.”
Not getting enough sleep can also lead to more snacking throughout the day, and studies have shown that it leads to eating foods higher in carbohydrates, sugar, and fat.
To get a better night’s sleep, “try reading about 30 to 60 minutes before bed, stretching gently, dimming the lights, and skipping the screens,” says Girgen.
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