The 15 Best Diet Tips to Lose Weight and Improve Health

 

Let’s be honest — the internet is overflowing with information about quick weight loss and getting in shape.

If you're searching for the best advice on losing weight and keeping it off, this sheer volume of information can feel overwhelming and confusing.

From diets focused on raw foods to meal plans built around shakes and pre-packaged meals, a new fad diet seems to pop up every day.

The problem is, while very restrictive diets and elimination meal plans might lead to short-term weight loss, most people can't stick to them and give up within a few weeks.

While losing 10 pounds in a week with a fad diet might sound tempting, the truth is that this type of weight loss is often unhealthy and unsustainable.

The real secret to safe and successful weight loss is creating a healthy lifestyle that fits your individual needs and that you can maintain long-term.

The following tips are healthy, realistic ways to help you get back on track and move toward your weight and fitness goals.

Here are 25 of the best dieting tips to improve your health and help you lose weight.

1. Fill up on Fiber

Fiber is found in healthy foods like vegetables, fruits, beans, and whole grains.

Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off.

Boosting your intake is as simple as adding beans to your salad, enjoying oats for breakfast, or snacking on fiber-rich nuts and seeds.

2. Ditch Added Sugar

Added sugar, especially from sugary drinks, is a major cause of unhealthy weight gain and health problems like diabetes and heart disease.

Plus, foods like candy, soda, and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs.

Cutting out foods high in added sugars is a great way to lose excess weight.

It’s important to remember that even foods marketed as “healthy” or “organic” can be very high in sugar. So, reading nutrition labels is essential.

3. Make Room for Healthy Fat

While fat is often the first thing people cut when trying to lose weight, healthy fats can actually help you reach your goals.

In fact, following a diet rich in healthy fats from foods like olive oil, avocados, and nuts has been shown to boost weight loss in several studies.

What’s more, fats help you feel full for longer, reducing cravings and helping you stay on track.

4. Minimize Distractions

While eating meals in front of your TV or computer might not seem like a big deal, eating while distracted may cause you to eat more calories and gain weight.

Eating at the dinner table, away from distractions, is not only a good way to manage your weight — it also gives you time to connect with loved ones.

Smartphones are another device you should put away while you’re eating. Scrolling through emails or social media is just as distracting as a TV or computer.

5. Walk Your Way to Health

Many people think they need a hardcore exercise routine to start losing weight.

While different types of activity are important when you’re trying to get in shape, walking is an excellent and easy way to burn calories.

Just 30 minutes of walking per day has been shown to help with weight loss.

Plus, it’s an enjoyable activity that you can do both indoors and outdoors at any time.

6. Bring out Your Inner Chef

Cooking more meals at home has been shown to help with weight loss and healthy eating.

While eating at restaurants is enjoyable and can fit into a healthy diet, focusing on cooking more at home is a great way to manage your weight.

Preparing meals at home also lets you experiment with new, healthy ingredients while saving money.

7. Have a Protein-Rich Breakfast

Including protein-rich foods like eggs in your breakfast has been shown to help with weight loss.

Simply swapping your daily bowl of cereal for a protein-packed scramble with eggs and veggies can help you lose weight.

Increasing protein in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day.

8. Don’t Drink Your Calories

While most people know they should avoid sodas and milkshakes, many ¹ don’t realize that even drinks advertised to boost athletic performance or improve health can be full of unwanted ingredients.

Sports drinks, fancy coffee drinks, and flavored waters tend to be very high in calories, artificial colors, and added sugar.

Even juice, often promoted as a healthy drink, can lead to weight gain if you drink too much.

Focus on hydrating with water to minimize the calories you drink throughout the day.

9. Shop Smart

Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods on impulse.

Making a shopping list has been shown to lead to healthier eating and help with weight loss.

Another way to limit unhealthy purchases is to have a healthy meal or snack before you go shopping.

Studies have shown that hungry shoppers tend to buy higher-calorie, unhealthy foods.

10. Stay Hydrated

Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.

One study found that people who weren't adequately hydrated had higher BMIs and were more likely to be obese than those who were properly hydrated.

People who drink water before meals have also been shown to eat fewer calories.

11. Practice Mindful Eating

Rushing through meals or eating on the go may lead you to eat too much, too quickly.

Instead, be mindful of your food, focusing on how each bite tastes. This may help you be more aware of when you’re full, reducing your chances of overeating.

Focusing on eating slowly and enjoying your meal, even if you’re short on time, is a great way to reduce overeating.

12. Cut Back on Refined Carbs

Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta, and bread.

These foods are low in fiber, are digested quickly, and only keep you full for a short time.

Instead, choose complex carbohydrates like oats, ancient grains like quinoa and barley, or vegetables like carrots and potatoes.

They’ll help keep you fuller for longer and contain many more nutrients than refined carbs.

13. Lift Heavier to Get Lighter

While aerobic exercise like brisk walking, running, and biking is excellent for weight loss, many people focus only on cardio and don’t add strength training.

Adding weight lifting can help you build more muscle and tone your body.

Studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you’re resting.

14. Set Meaningful Goals

Fitting into old jeans or looking better in a swimsuit are common reasons people want to lose weight.

However, it’s much more meaningful to truly understand why you want to lose weight and how it might positively affect your life. Having these goals in mind may help you stick to your plan.

Being able to play with your children or having the energy to dance at a wedding are examples of goals that can keep you committed.

15. Avoid Fad Diets

Fad diets promise fast weight loss.

However, these diets tend to be very restrictive and hard to maintain. This leads to yo-yo dieting, where people lose weight, only to gain it back.

This cycle has been linked to a greater increase in body weight over time.

Studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure, and metabolic syndrome.

These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body is a much better choice.

2 Bonus Tips 

1. Eat Whole Foods

Keeping track of exactly what you’re eating is a great way to get healthy.

Eating whole foods that don’t come with an ingredient list ensures that you’re nourishing your body with natural, nutrient-dense foods.

When buying foods with ingredient lists, less is more.

If a product has lots of unfamiliar ingredients, it’s probably not the healthiest option.

2. Buddy Up

If you’re having trouble sticking to a workout routine or healthy eating plan, invite a friend to join you.

Studies show that people who lose weight with a friend are more likely to stick with their programs. They also tend to lose more weight than those who go it alone.

Having a friend or family member with the same goals can help you stay motivated and have fun.

The Bottom Line

Losing weight can be done in many ways, but the real key to lasting success is finding a healthy eating and exercise plan that you can actually stick with long-term. Think of it as a lifestyle change, not just a temporary fix.

Sure, fad diets might promise quick results, but they often come with a cost. They can be unhealthy, leaving your body lacking essential nutrients and sometimes even calories. This often leads people to fall back into their old habits once they've reached their initial weight loss goal, and sometimes even regain the weight.

Simple changes like getting more active, prioritizing whole foods, reducing added sugar, and even making time for self-care can make a big difference in your overall health and happiness.

It's important to remember that everyone's different, and what works for one person might not work for another. The best weight loss plan is one that fits seamlessly into your life and is something you can realistically maintain.

And don't feel like you have to change everything at once! It's not an all-or-nothing situation. If committing to every suggestion feels overwhelming, just pick a few that resonate with you and start there. Even small changes can add up and help you achieve your health and wellness goals in a safe and sustainable way.