How to Lose Weight: A Dietitian Offers 9 Practical Steps

Trying intermittent fasting

Intermittent fasting, or IF, is a way of eating that involves going without food for short periods of time every day and eating meals more frequently during the day.

Tracking your diet and exercise

People who want to lose weight should keep track of what they eat and drink every day. One way to do this is to write down these things in a notebook or an online food tracker.

Eating mindfully

As part of mindful eating, people pay attention to where and how they eat. Practicing this way can help people enjoy the food they eat and may also help them lose weight.

Eating protein with meals

Protein helps people feel full by regulating appetite hormones. This is largely due to a decrease in ghrelin and an increase in peptide YY, GLP-1, and cholecystokinin.

Cutting back on sugar and refined carbohydrates

Even in drinks, the Western diet is heavy in added sugars, which are linked to obesity.

Eating plenty of fiber

Instead of sugar and starch, dietary fiber is plant-based carbohydrates that the small intestine cannot digest. Consuming enough fiber might boost satiety and aid weight loss.

Balancing gut bacteria

Bacteria in the gut and weight control is a new area of study that is taking off.

Getting a good night’s sleep

A lot of research has shown that people who get less than 5–6 hours of sleep each night are more likely to be overweight. This is because of a number of things.

Managing your stress levels

As part of the body's "fight or flight" reaction to stress, hormones like adrenaline and cortisol are released. These hormones make you feel less hungry at first.