The internet alone consists of a fair share of wacky weight loss advice and tips. These tips can go from drinking celery juice to cucumber water or replacing your meals with weight loss foods to consistent exercise at a certain time each day that may help you successfully maintain weight loss. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan. Everyone has unique needs and different eating styles and tips may work better for you than someone else. Here are some science-backed tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to:

• reduce your appetite and hunger levels while keeping you satisfied
• produce consistent weight loss over time
• help improve your metabolic health at the same time.

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Discover these effective ways to shed pounds, whether you have a little or a lot to lose, straight from in-the-know experts.

Engage in regular physical activity and exercise

Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle. 

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If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:

• Taking the stairs
• Raking leaves
• Walking a dog
• Gardening
• Dancing
• Playing outdoor games
• Parking farther away from a building entrance

Individuals who have a low risk of coronary heart disease are unlikely to require a medical assessment ahead of starting an exercise regimen.

Vegetables

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Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs. All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs. These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving sizes when adding these vegetables to your plate.

Stay hydrated

Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals, and they kept it off. This simple tip works in two ways. Thirst can mask itself as hunger, causing you to eat more. And water makes you feel fuller, causing you to eat less during a meal.