1. Fill up on Fiber

Fiber is found in healthy foods including 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.

Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.

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2. Ditch Added Sugar

Added sugar, especially from sugary drinks, is a major reason for 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 to stay healthy.

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

It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must.

 

3. Make Room for Healthy Fat

While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.

In fact, following a high-fat diet that’s rich in foods like olive oil, avocados, and nuts has been shown to maximize weight loss in several studies.

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What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.

 

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4. Minimize Distractions

While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight.

Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — but it also allows you time to reconnect with loved ones.

Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer.

 

5. Walk Your Way to Health

Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.

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

In fact, just 30 minutes of walking per day has been shown to aid in weight loss 

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

 

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6. Cooking At Home

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

Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.

What’s more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time.

 

7. Have a Protein-Rich Breakfast

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

Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.

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

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8. Don’t Drink Your Calories

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

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

Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much.

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

 

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9. Shop Smart

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

Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss 

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

Studies have shown that hungry shoppers tend to reach for 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 of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated 

What’s more, people who drink water before meals have been shown to eat fewer calories 

 

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11. Practice Mindful Eating

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

Instead, be mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating.

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

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

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

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