Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.
Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
Here are some science-backed tips to help you lose weight.
1. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.
The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:
| Food type | Adults | Children 2-8 | Children 9-13 | Adolescents 14-18 |
|---|---|---|---|---|
| Protein | 5-7 ounces (oz) | 2-5.5 oz | 4-6.5 oz | 5-7 oz |
| Vegetables | 2-5 cups | 1-2.5 cups | 1.5-3.5 cups | 2.5-4 cups |
| Healthy oils | 22-44 grams (g) | 15-24 g | 17-34 g | 24-51 g |
| Grains | 5-10 oz | 3-6 oz | 5-9 oz | 6-10 oz |
Protein
Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.
Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied.
The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data database.
| Food | Amount of protein/100 grams | Daily serving |
|---|---|---|
| lean ground beef | 20.8 g | 3.7 oz |
| skinless chicken breast | 23.2 g | 3.7 oz |
| black beans | 21.6 g | 0.7 oz |
| lentils | 9.02 g | 0.7 oz |
Vegetables
All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cups of vegetables daily.
Examples of vegetables include:
- leafy greens
- tomatoes
- bell peppers
- green beans
- squash
If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.
Healthy fats
Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.
Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.
For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.
The following are examples of other foods that contain healthy fats:
| Food | Healthy fat content |
|---|---|
| almonds | 49.9 gTrusted Source (3.8 g saturated fat) |
| sunflower seeds | 51.5 g (4.5 g saturated fat) |
| green olives | 15.32 g (2 g saturated fat) |
| avocados | 14.7 g (2.1 saturated fat) |
| butter | 81.1 g (51.4 g saturated fat) |
| coconut oil | 99.1 g (82.5 g saturated fat) |
Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content.
2. Move your body
The Physical Activity recommend combining cardio workouts with weight training for optimal health.
Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.
3. Eat more fiber
Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.
It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.
Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber.
The following are examples of foods that contain fiber with their recommended daily servings:
| Food | Fiber/100 g |
|---|---|
| oats | 10.1 gTrusted Source |
| chickpeas | 7.6 g |
| bananas | 2.6 g |
| brussels sprouts | 3.8 g |
| beets | 2.8 g |
| apples | 2.4 g |
| quinoa | 2.8 g |
4. Eat mindfully
Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:
- eating more slowly
- learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
- cooking colorful foods with a variety of textures to prolong and enjoy your meals
The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.
Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less.
Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss.
5. Stay hydrated
Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal.
It might also work by increasing fat burning, which can help enhance long-term weight loss.
Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.
Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
6. Get plenty of sleep
In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.
One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.
As a general rule of thumb, it’s recommended to aim for at least 7 hours of high-quality sleep each night.
