Fad diets tend to have lots of very restrictive or complex
rules, which give the impression that they carry scientific heft, when, in
reality, the reason they often work (at least in the short term) is that they
simply eliminate entire food groups, so you automatically cut out calories.
Moreover, the rules are almost always hard to stick to and, when you stop, you
regain the lost weight.
Rather than rely on
such gimmicks, here we present 18 evidence-based keys for successful weight
management. You don’t have to follow all of them, but the more of them you
incorporate into your daily life, the more likely you will be successful at
losing weight and—more important—keeping the weight off long term. Consider
adding a new step or two every week or so, but keep in mind that not all these
suggestions work for everyone. That is, you should pick and choose those that
feel right for you to customize your own weight-control plan. Note also that
this is not a “diet” per se and that there are no forbidden foods.
1. Start with a healthful diet.
That means a diet
that's rich in vegetables, fruits, whole grains, and legumes and low in refined
grains, sugary foods, and saturated and trans fats. You can include fish,
poultry, and other lean meats, and dairy foods (low-fat or nonfat sources are
preferable to save calories). Aim for 20 to 35 grams of fiber a day from plant
foods, since fiber helps fill you up and slows absorption of carbohydrates. A
good visual aid to use is the USDA’s my
plat, which recommends filling half your plate with vegetables and
fruits. Grains (preferably whole grains) and protein foods should each take up
about a quarter of the plate.
2. Keep an
eye on portions.
You can eat all the
broccoli and spinach you want, but for higher-calorie foods, portion control is
the key. Check serving sizes on food labels—some relatively small packages
contain more than one serving, so you have to double or triple the calories, fat,
and sugar if you plan to eat the whole thing. Popular “100-calorie” food
packages do the portion controlling for you (though they won’t help much if you
eat several packages at once.
3. Eat mindfully.
This involves
increasing your awareness about when and how much to eat using internal (rather
than visual or other external) cues to guide you. Eating mindfully means giving
full attention to what you eat, savoring each bite, acknowledging what you like
and don’t like, and not eating when distracted (such as while watching TV,
working on the computer, or driving). Such an approach will help you eat less
overall, while you enjoy your food more. Research suggests that the more mindful you are, the
less likely you are to overeat in response to external cues, such as food ads,
24/7 food availability, and super-sized portions.
4. Eat
slowly, chew well.
A component of mindful
eating, this allows more time for satiety signals to reach the brain (it takes
about 20 minutes), so slow eaters tend to feel more full and eat less. The
process of chewing itself may also stimulate satiety signals. In addition,
eating slowly makes you more aware of the smell, taste, and texture of the
foods, which can lead to greater satisfaction with fewer calories. Keep in mind
also that the most pleasure often comes from the first few bites of a food;
after that, it’s the law of diminishing returns. Thus, you should focus on
those first few tastes of chocolate, cake, or other indulgences, as this may be
enough to satisfy. For gadget lovers, the HAPIfork is an electronic fork that vibrates if
you don’t pause long enough between bites.
5. Don’t
rely on willpower.
Instead, control your
“food environment” so that you don’t unconsciously overfill your plate and eat
when you’re not hungry. That means, for example, not having junk foods at home
or at least keeping them out of sight (such as on a top shelf or in the back of
the fridge)—and changing your routines so you don’t regularly encounter
temptations (such as avoiding the office pantry between meals if it has
enticing foods and driving a route that doesn’t take you past your favorite
food places). Usesmaller plates, bowls, cups, and utensils—you may even
want to invest in portion-controlled plates (that delineate what reasonable
serving sizes are) or portion-control devices (that allow you to measure your
food directly on the plate); many different kinds are available online. Portion
out snacks into small bowls or bags; don’t eat from large bags or boxes. You
may not have control over everything in your food environment, but being aware
of hidden food triggers and traps may be enough to keep you from overeating.
6. Identify emotional triggers that may be making you
overeat.
For example, you may
eat more when you are stressed, depressed, upset, angry, lonely, or even happy
and excited. To distinguish between real hunger and emotional eating, rate your
hunger/fullness levels before, during, and after eating on a scale of 1 to 10,
with 1 being “beyond hungry” or “starving” (with associated headaches,
lightheadedness, and weakness) and 10 being “beyond full” (as in
after-Thanksgiving-meal stuffed). Ideally you should eat when you are at level
3 (hungry but not yet uncomfortable) and stop at level 7 .If you often eat for
reasons other than hunger, find pleasurable non-food-related activities that
you can do instead, such as going for a brisk walk or run.
7. Go for
volume (low-energy-dense foods).
Eating foods low in
energy density—that is, with fewer calories relative to their weight and
volume—increases satiety, so you are likely to fill up on fewer calories. This
well-tested concept was first developed by Barbara Rolls, PhD, at Pennsylvania State University in
her well-regarded Volumetrics eating plan. In general, the best way to lower
the energy density of your diet is to eat more foods that have a high water and
high fiber content (notably fruits, vegetables, broth-based soups, and cooked
whole grains) in place of low-moisture or high-fat foods (such as cheese,
crackers, cookies, and fried potatoes). Incorporate more of these foods in
recipes—add more vegetables to soups, stews, and pasta dishes, for example;
fill sandwiches and wraps with lots of lettuce, chopped cucumbers, and grated
carrots; top whole grain pizzas with more vegetables and less cheese. Snack on
popcorn and grapes instead of raisins (for the same 120 calories, you can eat
more than a cup of grapes compared to only 1/4 cup of raisins).
8. Get
adequate protein (and include some with all meals).
There’s evidence that
protein increases satiety more than carbohydrates do. Protein also helps limit
muscle loss during weight loss. Look for sources of lean protein (such as beans
and other legumes, white-meat poultry, and low-fat or nonfat dairy) or those
also rich in healthy fats (such as fish, nuts, and soy foods). Some research
suggests that distributing your protein throughout the day also helps in weight
loss, rather than eating the bulk of it at, say, dinnertime. According to a
2015 paper in theAmerican Journal of Clinical Nutrition, higher-protein diets that
include at least 25 grams of protein at each meal may reduce appetite and thus
body weight, compared with lower-protein diets. However, people with or at high
risk for kidney disease—and that includes many older
people—should be careful not to consume excessive amounts of protein.
9. Eat
regularly (don’t skip meals) and choose healthful low-calorie snacks.
Many people find that
going longer than a few hours without food makes them more likely to overeat
later (often on high-calorie treats). Find a meal-timing pattern that works
best for you. If you eat between meals, plan ahead for healthful “mini-snacks”
(100 to 200 calories), such as a small container of low-fat yogurt with a
handful of berries; two tablespoons of hummus with a cup of baby carrots or
sliced bell peppers; a slice of cheese or two thin slices of turkey on half a
whole-grain pita; an ounce (small handful) of nuts; or a tablespoon of peanut
butter and a banana.
10. Limit
variety at meals.
Variety in your
overall diet is important to ensure that you get a range of nutrients and other
substances that contribute to good health. But having too many choices at once
can lead to overconsumption (the “smorgasbord effect”) because foods with different
flavors and sensory qualities whet the appetite, even if you are physically
satiated—which is why there always seems to be “room for dessert.” It’s also
easier to overfill your plate when you have a large number of choices. On the
other hand, you’re likely to eat less if you have less variety, since foods
similar in taste and texture dull the palate (a phenomenon called
sensation-specific satiety). Be especially careful at all-you-can-eat buffets
and parties. Scan the whole array of foods before making your selection, choose
no more than three or four items that most appeal to you, and make only one
trip. Using smaller plates also helps limit your choices.
11. Don’t
drink your calories.
Beverages are not as
satiating as solid foods, and people usually do not compensate for liquid
calories by eating less food. It’s okay to drink milk but otherwise stick with
water or other noncaloric beverages like tea and coffee (watch the cream and
sugar). Choose whole fruits over juice. What about diet beverages? The jury is still out on whether they
help with weight loss. The proposed 2015 U.S. Dietary Guidelines do not
recommend sugar substitutes, citing a lack of evidence that they help in
long-term weight loss. To liven up water, try a squeeze of lemon or lime or
other fruit essence. If you drink alcoholic beverages,
be aware of their calories (more than you may think) and that alcohol can have
a disinhibiting effect on eating control.
12. Cook at home often.
That allows you to eat
more whole foods and control how much oil, sugar, and other high-calorie
ingredients you use. Studies have shown that people tend to eat more when they
eat out—though you must still be careful to limit portion sizes at home. If
cooking from recipes, look for healthy lower-calorie ones that
include nutrition analyses, and stick to the serving sizes. Be aware also that
just as restaurant portions have ballooned in recent years, recipe serving
sizes have also been on the increase.
13. When
eating out, follow these simple rules.
Take advantage of
calorie listings on menus (or online beforehand) to find lower-calorie options,
don’t order anything that’s been super-sized, and consider sharing entrées (or
asking for half to be wrapped to take home before you start eating). Or have an
appetizer or salad as your main dish. Reading over the whole menu before you
order and asking questions of your server or the chef can help steer you toward
more healthful, lower-calorie options. Request that dishes be prepared with no
or minimal butter, oil, or other high-fat ingredients, and ask for salad
dressings on the side so you can control how much you use. And be aware of the menu “tricks” that restaurants use to boost sales—often
of cheaper and less-healthful foods.
14. Allow for (controlled) indulgences.
Most people find foods
high in fat and sugar pleasurable, since they activate the body’s “reward
system” (which releases chemicals in the nervous system relating to pleasure).
Overly restricting such foods (or any other types of food you crave) can be
counterproductive since it can increase your desire for them and lead to
bingeing. An occasional treat is fine, as long as it doesn’t tip the scale with
calories. You might, for instance, have a small daily treat or save up for some
treats on weekends. On the other hand, some people can’t eat just a little and
may be better off avoiding hard-to-resist foods altogether.
15. Keep a food diary.
Studies, including one
in the Journal of the Academy of
Nutrition and Dietetics, have found that dieters who regularly
record what they eat lose more weight than those who don’t. It doesn’t matter
how you do it—in a notebook, on the computer, or with an app on your phone—as
long as you record your intake consistently and honestly (including even
condiments and tastings you may take while cooking). This simple act makes you
more accountable for what you eat and helps you see patterns in your eating
habits that may be contributing to weight gain.
16. Get enough sleep.
An often overlooked
factor in body weight may be your sleep habits. Though the optimal amount of
sleep varies from person to person, too little sleep (fewer than six hours a
night in one study) has been linked to weight gain because
it may affect appetite hormones and lead to increased hunger and food intake,
decreased calorie burning, and increased fat storage.
17. Consider weighing yourself regularly—at least
once a week.
This increases
self-awareness and can provide encouragement if the numbers are going in the
right direction—or it can motivate you to get back on track if you detect an
upward trend. A 2014 study in PLOS ONE of 40 overweight people found
that more frequent self weigh-ins were associated with greater weight loss and
that going more than a week without stepping on the scale was associated with
weight gain. Regular
self-weighing is a particularly effective strategy for maintaining long-term
weight loss, according to the National
Weight Control Registry, which tracks people who have successfully
lost and kept weight off. Whether you weigh yourself and how frequently is a
personal decision, however. Some people get discouraged by small fluctuations
that occur over the course of a day or several days (which reflect normal
shifts in fluid levels, rather than changes in body fat). Keep in mind also
that weight is not everything: Another good—and sometimes better—gauge of
weight-loss success is to measure your waist and
other body areas, such as your hips and thighs.
18. Set realistic goals and have a realistic body
image.
Just as weight tends
to creep up over time, shedding excess pounds takes time. Don’t expect to be
able to lose 10 pounds a week (any diet that says you can is counting on water
losses, not fat loss). Small and steady losses—about one to two pounds a week—usually
win the race in the long term. For most people, losing just 5 to 10 percent of
body weight will provide health benefits. Also keep in mind that, depending on
your body type and genetics, you may never be able to get back to your high
school or college weight. And if you and your family members tend to have a
certain body shape (like a pear, for example), weight loss will result in
overall slimming but won’t reshape your body.
