Gaining useful insights while on a weight loss journey is common and can be quite motivating. However, it's crucial to discern which advice is worth following and can yield the desired results. To assist with this, we interviewed Melissa Mitri, MS, RD, nutrition writer, and owner of Melissa Mitri Nutrition, who reveals five effective weight loss tips that are often overlooked. Incorporating these tips into your daily routine can lead to positive outcomes you'll be pleased with!
According to the Centers for Disease Control and Prevention (CDC), a healthy weight loss approach should not be based solely on a specific diet or program. Instead, it should encompass a complete lifestyle change that involves regular exercise, consuming nutritious foods, and effectively managing stress. Although rapid weight loss may be desirable, the CDC explains that individuals who lose weight gradually (about one to two pounds per week) are more likely to maintain their new healthy weight.
Read on to discover Mitri's top five overlooked weight loss tips that are proven to be effective. With commitment, patience, and consistency, you'll be on track to shedding excess pounds! Additionally, for further weight loss motivation, be sure to check out You'll Never Lose Weight if You Still Do These 5 Things, Expert Says.
Downsizing Plate Size
"When suffering from portion distortion, using a larger plate with more food in front of you can lead to overeating," says Mitri. "Simply switching to a smaller plate, such as a salad or appetizer-sized plate, can help you reduce your calorie intake and portion sizes, thereby promoting weight loss without making you feel deprived."
Interestingly, scientific research supports this strategy. A study conducted by the Cornell Food & Brand Lab and published in the Journal of the Association for Consumer Research revealed that using smaller plates can decrease the amount of food you consume. By analyzing 56 studies, the researchers discovered that reducing plate size by 50% resulted in an average of 30% reduction in food consumption.
Maximizing Daily Movement to Boost Overall Health and Fitness
Do not underestimate the value of incorporating more movement into your daily routine, as every little bit can have a significant impact.
"As much attention is given to scheduled exercise, the significance of daily movements for weight loss is often overlooked. This type of activity is referred to as Non-Exercise Activity Thermogenesis or NEAT," explains Mitri. "Studies demonstrate that NEAT exercises can effectively increase your daily calorie burn and create a calorie deficit for weight loss. So, in addition to your scheduled workouts, remember to move your body throughout the day by walking, stretching, using the stairs, and engaging in household activities.
Keep a Journal on Hand
Journaling is a powerful tool to enhance self-awareness, track progress, monitor food intake, and identify habits that aid in weight loss. By documenting your thoughts and experiences, you are better equipped to stay focused and committed to achieving your goals. As Mitri puts it, "My clients who track their habits in any form are more successful, as it keeps their goals front of mind."
Keeping a journal allows you to monitor changes, gain insight into your habits, and identify areas of improvement. This awareness can help you stay accountable, make informed decisions, and modify your approach as needed. Overall, journaling can be a vital component of a successful weight loss journey.
Enjoy a Treat Early on in the Day
Last but not least, completely depriving yourself of your favorite foods is not necessary. The key is to consume them in moderation and at the right time.
According to Mitri, "When you allow yourself to enjoy your favorite treat earlier in the day, it lessens the desire for it at night. If you deny yourself when you truly desire something, that craving intensifies, and you are more likely to overindulge in that food if you wait too long. I have implemented this strategy with several of my clients, and they all reported a significant reduction in nighttime snacking and overall calorie intake by enjoying a treat after lunch or in the late afternoon."
By satisfying your cravings in a strategic and controlled manner, you can reduce the likelihood of overeating and successfully maintain a healthy weight.