Weight Loss Habits Dietitians Want You to Try Right Now

The holiday season is just around the corner, and if you’re in the middle of her weight loss plan or thinking about starting one, these next few months filled with festivities and delicious meals can make things a little tricky.

But fear not, because we spoke with a few dietitians about what they consider to be the best, most effective habits for losing weight, all of which you can start right now.

So don’t cancel all your holiday parties and potlucks just yet. Instead, keep reading to find out which habits our dietitians want you to try adding to your weight loss plan. And for more healthy eating tips, be sure to check out The 7 Healthiest Foods to Eat Right Now.


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 excessively hungry.

But according to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Handbook and a member of our Medical Expert Council, eating enough meals that contain both fiber and protein can help you reach your weight loss goals.

“This combination helps stabilize your blood sugar by helping you manage energy levels and portion sizes,” says Goodson. “Because fiber and protein slow down digestion, you’ll feel full faster and stay that way longer.

Need more fiber in your diet? Incorporate these popular foods with more fiber than oatmeal.

grilled salmon vegetables

Sometimes it can be easy to get caught up in this not eat, but some dietitians say it’s best to focus on what’s needed to add to your diet instead.

“Instead of focusing on the negatives, I like to start by asking my clients to find clean, unprocessed foods that they enjoy and can practice adding to their diets,” says Courtney D. ‘Angelo, MS, author at Fit Healthy Momma. “From there, we can focus on replacing some junk foods with healthy foods later on.

Here are 7 healthy eating habits for weight loss, according to dietitians

couple cooking together

One of the trickiest parts of losing weight is eating out. When you’re at a restaurant or ordering takeout, it becomes much more difficult to control what you eat. That’s why D’Angelo suggests cooking more at home.

“Getting into the habit of doing your own cooking will give you complete control over the ingredients you put into your body, like cooking chicken and broccoli at home instead of ordering it to go, which would automatically contain more sodium, fat and sugar. “, says D’Angelo.

Cooking can also help you stay motivated throughout your weight loss journey. According to D’Angelo, “When you work to get really good at cooking, you take pride in your food and look forward to trying new recipes, and you’ll most likely save money too.”

pour cold water into a glass
Sandra Seitamaa/Unsplash

This is one of the easiest tips to add to your weight loss plan. D’Angelo says drinking plenty of water is not only good for your overall health, but can also help you avoid beverages like sugary sodas, sugary iced tea and other beverages that can be high in calories.

Plus, water can also keep you full longer. A Virginia Tech study found that adults who drank water before their meals consumed fewer calories and lost more weight over time.

Here’s the biggest side effect of not drinking enough water, dietitians say


“The impact of sleep on weight loss is vastly underestimated,” says Kayla Girgen, RD, LD. “Not getting enough rest puts your body in a state of increased stress, which negatively impacts the hormones involved in weight loss.”

Not getting enough sleep can also lead to more snacking throughout the day, and studies have shown that this leads to snacking on foods high in carbohydrates, sugar, and fats.

To sleep better, “try reading, stretching gently, dimming the lights, and ditching screens about 30 to 60 minutes before bed,” says Girgen.

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