6 Healthy Ways to Lose Weight, According to Science

Despite what the weight-loss industry would have you believe, there are no quick fixes in life. A few weeks of deprivation won't help you achieve your body goals — and if your primary concern is how to get skinny or lose weight as quickly as possible, then it may be time to change your mindset. Diets aren't sustainable, and that's because restricting what you eat is only a temporary solution. Rather than dieting, the best way to achieve healthy weight loss over time (and, more importantly, support long-term weight maintenance) is to make a few simple lifestyle changes.

Of course, every body is different, so the healthy weight loss strategies that work for someone else may not work for you. It's also important to remember that a smaller body is not necessarily a healthier one. Long-lasting health gains come from improving your diet and incorporating exercise in ways that you can sustain, and while those results may include a shrinking waistline, try not to focus on a goal weight.

We spoke to nutritionists and dietitians to find out the natural weight loss and weight maintenance strategies that actually work, and here's what they had to say.

1.PRIORITIZE PROTEIN.

Since your body burns more calories when digesting and metabolizing protein than carbohydrates, a high-protein diet can help boost metabolism. Plus, "protein metabolizes slowly, meaning that it will keep you feeling fuller longer," registered dietician MaryKate O'Riordan, RDN, LDN, tells Woman's Day. "And, as an added bonus, protein keeps blood sugars stable."

You don't need to fill your diet with large cuts of meat in order to feel the effects, either. "A good rule of thumb is to pair a protein with each meal or snack," says O'Riordan. According to registered dietician Maya Bach, MPH, RDN, plant-based proteins are the way to go, since they're rich in antioxidants and fiber and cholesterol-free. "Although higher in sodium, meat-free alternatives can be excellent sources of protein, fiber, and iron," she says. "Start small by swapping out an animal protein, like chicken, for beans, tofu, or edamame."

2.EAT BREAKFAST.

Think skipping breakfast will help you lose weight? Think again. If you wait hours to eat after waking up, your blood sugar levels tend to drop earlier in the day, meaning you'll be starving by lunchtime (or even earlier!) and less likely to make healthy choices.

Of course, not all breakfasts are created equal. Foodtrainers founder Lauren Slayton, MS, RD, says you should skip the carbs and start your day with protein-heavy picks. "If you have your typical breakfast foods (like toast, cereal, or even oats), then you’ll eat more and crave more carbs at other meals," she says. "Instead, steer yourself toward eggs, protein smoothies (without fruit juice), Greek yogurt and fruit, or chia pudding."

3.DRINK PLENTY OF WATER.
Not only is staying hydrated important to maintaining overall health (especially when exercising) but we also sometimes confuse the feeling of thirst for hunger, according to the Mayo Clinic. "Staying hydrated is key for weight management and for health overall," registered dietitian Jackie London told Woman's Day.

While it can be tempting to turn to sugary beverages such as soda, juice, and coffee with sweeteners when you're thirsty, try to get into a habit of reaching for water instead. Keep a pitcher of water at your desk to help remind you, and carry around a reusable water bottle when on the go. Bach also suggests drinking water first thing in the morning. "Because most of us haven't been drinking water overnight, we wake up mildly dehydrated," she explains. "Drinking water supports your gut health and energy levels and ensures you're starting your day hydrated."4.AVOID DIET SODA.
Liquid calories come in many forms—juice, smoothies, sodas, and more. What makes them dangerous, according to studies, is that liquid calories are not as satiating as solid calories, so you end up adding those calories on top of food before you feel full. And no, despite being classified as "diet soda", artificially-sweetened options aren't a healthy alternative to sugary sodas and juices.

Admittedly, artificial sweeteners are controversial. While some studies show that they don't affect weight, other research suggests that calorie-free drinks may cause weight gain by stimulating hunger. To be safe, nutrition and weight loss expert Dr. Lori Shemek advises avoiding them completely. "Diet sodas set the brain up for wanting more sugar, and many people get addicted to them," she says.

5.KEEP HEALTHY SNACKS HANDY.
When it comes to snacking, choose foods that'll keep your energy levels soaring all day long. "It's easy to overeat when you are starving come mealtime," says O'Riordan. "Making a routine of having go-to snacks available for between meals is a pro tip to maintaining healthy meal portions and properly fueling your body."

Bach suggests storing fresh, minimally processed foods — like fruits and nuts — at eye level in your fridge or pantry. "When you're hungry, you are more likely to reach for what's easily within sight and reach, and storing foods you'd like to eat more makes 'eating well' the easy choice," she says. For instance, you can store precut veggies in a clear container alongside your favorite dip, like hummus or ranch, in the fridge.

6.LOAD UP ON FIBER.
As you've probably heard, fiber-rich foods can help you feel fuller for longer, especially foods containing water-soluble fiber, since this type of fiber can help increase the feeling of fullness. There is also research indicating that fiber may delay stomach emptying, which promotes the release of satiety hormones and naturally compels you to eat less.

High-fiber foods like fruits and vegetables also tend to be lower in calories and rich in nutrients, which is all the more reason to fill your produce drawers. Studies have shown that people who eat more fruits and vegetables tend to weigh less, and veggies in particular are so important to your diet. "At a minimum, have two cups of veggies, twice each day," Slayton suggests. "At least half your plate should be veg. And try for 'top-shelf' veggies, such as broccoli, cabbage, cauliflower, asparagus, and kale."