6 Weight Loss Tips Doctors Don’t Want You to Know About…

1. Enjoy the Food You Eat

Very often we’re told what to eat, and when we don’t like that specific food, we’re less adept to create long-term healthy-eating habits. Try new fruits and vegetables! Find out how to prepare new dishes that provide flavor and variety. Add spices and herbs to elevate flavor. Or if you prefer, savor the sweetness of fruit and the depth of raw and steamed vegetables. There’s no reason that your relationship with food can’t be enjoyable.

2. Don’t Skip Meals

Remember, the ultimate goal of our body is to stay alive. As soon as we are being kept from calories (which are basically the life energy to our bodies), it will do things in order to survive. Our body knows better than us what foods are higher in energy density, and thus we will crave those more. Honor your body and your hunger, and don’t allow your body to think it’s being starved in any way. This goes against many of the dieting tactics. Fortunately, those dieting tactics truly don’t work well for our bodies in the long run. I generally recommend eating at least 3 meals a day.

3. Stay Hydrated

“Research shown that people who drank two glasses of water before each meal lost more weight than people who didn’t drink water before meal — and they kept it off. Always stay hydrated if possible, as this simple tip works in two ways. Thirst can disguise itself as hunger, urging you to eat more unconsciously. And water makes you feel fuller, causing you to eat less during mealtime.

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4. Give Your Breakfast a Protein Boost

Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, keeping you feel full the whole morning. In addition, a high-protein breakfast helps curb cravings later in the day. Pair protein foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup are ideal choices for protein-rich breakfast.

5. Experiment with Fruits at Dessert Time

Fruits are low in calories and carry a lot of nutrients like fiber and antioxidants. According to the CDC, nearly 90 percent of the U.S. population is not meeting their daily fruit and vegetable intake. Using fruits for dessert will not only help you meet your daily requirements, but also add flavor to your day! Many fruits can be grilled, sautéed, or baked. For example, grilled peach topped with vanilla yogurt and shaved almonds is simply amazing!

6. Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper

This is a very meaningful saying, generally it means you’ll need to take in more of your calories earlier in the day instead of latter time. A study published in November 2019 in the journal Nutrients found out that people who were given small breakfast and large dinners lost significantly lesser weight than those who assigned to a larger breakfast and a relatively smaller dinner. Therefore we see how smaller meals in the latter part of the day may be an advantage to those who are determined to lose weight and improve overall health.

Another interesting fact about this study was the time the dinner was served. They discovered that eating the main meal (larger meal) too late (after 3 p.m.) was associated with difficulty in losing weight. It’s important to notice that this study is not suggesting that everyone should not eat after 3 p.m. Each person has individual needs and different body conditions, which may require additional food and snacks (such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain diets.) And it’s advisable to seek consultation with a registered dietitian nutritionist before you proceed with this method.

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