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Losing weight is already a challenge for many people-but do you have to stick to it? It is more of a struggle. According to experts, the main reason why it is difficult for some people to lose weight permanently is that they are looking for "quick solutions." These methods may produce significant results in the short term, but are not sustainable in the long run.

"Always be wary of fashionable diets and products that promise to lose weight quickly in a short period of time," said Allison Herries, founder of Bite Out of Life Nutrition and master of RDN. "Many fashionable diets advocate very low-calorie meal plans. Most people lose weight due to strict calorie restrictions, but they will not consume enough vitamins, minerals and other nutrients in these plans. These'magic Bullets can also lead to yo-yo dieting. Studies have shown that this diet is associated with increased appetite and weight gain over time."

Not only that, according to Dr. Ashley Krautkramer, a board-certified obesity and weight management expert, weight loss supplements are not regulated by the FDA, and some may pose potential risks to your health.

"If this sounds too good to be true, it might be so," she said.

Sarah Williams, Master of Science, RD, owner and founder of Sweet Balance Nutrition, pointed out that insufficient calories can actually backfire and slow down your metabolism. Williams said that the slower the weight loss, the more likely it is to maintain it.

The Centers for Disease Control and Prevention (CDC) currently recommends gradually losing one to two pounds a week, and RD agrees that if you adhere to these guidelines, you are more likely to succeed in maintaining weight loss. But how do you do this? We asked experts to share their important secrets for sustainable weight loss. This is what they have to say. If you want to lose weight, be sure to check our list of these eating habits. If you want to lose weight, please talk to a nutritionist.

Krautkramer explained: "It sounds too simple, but all weight loss programs are achieved by consuming fewer calories than burning."

Melissa Mitri, a registered dietitian at Wellness Verge, said that a calorie deficit of about 500 calories a day is a healthy benchmark for weight loss.

Adult women need an average of 1,600 to 2,200 calories a day, and adult men need an average of 2,200 to 3,000 calories a day-but this number also depends on your activity level.

In order to achieve a calorie gap of 500 calories per day, you can try to replace high-calorie foods with low-calorie alternatives and do more exercise.

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"Protein helps promote metabolism, keep you feeling full, and make it easier for you to stick to a low-calorie diet," Mitri said. "Add protein to every meal and snack to support weight loss."

But remember, not all proteins are created equal.

"The protein needs to be lean, but the evidence from the WISE study suggests that lean beef can also be included," said Keith-Thomas Ayoob, emeritus associate clinical professor at the Albert Einstein School of Medicine.

Skinless chicken and turkey, eggs, tofu, low-fat yogurt, shrimp, tuna, beans and legumes are just a few other examples of lean protein sources.

We have determined that the calories you need to lose weight are less than the calories burned-which means that more exercise will definitely pay off.

"Both aerobic exercise and resistance exercise burn calories, which makes calorie-deficient situations easier," Mitri explained. "Aerobic exercise can help burn calories and reduce body fat, while resistance exercise can build muscle to improve metabolism."

After reaching the target weight, CDC recommends 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise, or a combination of both. But remember: unless you are also adjusting your eating habits, the sweat may not pay off.

"A combination of exercise and dietary changes is helpful, but it is important to note that exercise itself has not been proven to be very effective for weight loss," Krautkramer added.

Water does not contain calories, can keep your metabolism and digestive system working normally, and can also help you feel full.

"Drinking more water can help you burn more calories and can help you eat less," Mitri said. "In fact, several studies have shown that drinking water before meals can help reduce calorie intake."

As for how much water you need, the National Academy of Sciences, the Academy of Engineering, and the School of Medicine recommend that men drink about 15.5 glasses (3.7 liters) of fluids a day, and women drink about 11.5 glasses (2.7 liters) a day.

According to Susan Bowerman, senior director of global nutrition education and training at Herbalife Nutrition, when you set unrealistic goals, you may undermine your weight loss efforts because you are more likely to give up.

"Focus on measurable small, incremental changes," said Supriya Lal, a master of public health.

For example, reducing sugar intake to a goal of 15 to 20 grams per day is much more reasonable than deciding to abstain from sugar altogether.

Experts say it is also important to make your goals as specific as possible.

"It's good to say you want to'eat less fat', but it's too vague," Bowerman said. "Instead, you can set a measurable goal to limit your fat intake to 40 grams per day."

"Whether it's a doctor, a nutritionist, a friend, a family member, or an app holding you accountable for your goals, accountability is a key part of continued progress," Lahr said. "I encourage patients and clients to find the best method for them and stick to a process. Sometimes journals can also help with this, so they can track their intake over time."

A 2019 study by JMIR mhealth Uhealth found that keeping a food diary, especially a diary that can upload photos, can significantly reduce weight.

Whether you use a diet app or a good old-fashioned magazine, consider tracking the food you eat every day — and the weight you lose every week — to understand which eating habits are paying off.

Williams said: "Keeping food magazines is a great way to raise people's awareness of the nutritional value of food." "It can help people understand how to get calorie deficits and encourage them to be vigilant about food choices."

Speaking of diaries-while writing a diary, you may also want to record the effects of life stressors and emotions on your diet.

“Many of us eat because we are tired, stressed or need to be refreshed,” explains Ana Reisdorf, a developer at Wellness Verge. "Unless you learn to address these reasons for your eating (or overeating), it will be difficult to lose weight or maintain the weight you lost."

A 2019 study in the American Journal of Clinical Nutrition found that increased vegetable intake, especially green leafy vegetables, is associated with weight loss, even for people with genetic risk factors for obesity.

“Non-starchy vegetables and fruits such as spinach, green beans, asparagus, broccoli, and broccoli are full, but even if they are eaten in large amounts, they don’t have enough calories to cause weight gain,” said Lindsey DeSoto of RDN, LD, a nutritionist’s mother. By. "There are only about 25 calories in half a cup of cooked vegetables. For those who like to eat a lot, this is a great way to eat extra food without calories, which can lead to weight loss. ."

As a general guideline, Williams recommends filling half of the plate with starch-free vegetables twice a day.

"Rather than treating weight loss as a negative way and telling customers to avoid food, I prefer to focus on eating more certain nutrients," De Soto explained. "Research shows that high-fiber diets are related to weight loss and diet compliance, so start by focusing on fiber. Fiber is not a panacea for weight loss, but it is one of the best ways to promote satiety and achieve overall dietary satisfaction, leading to overall calorie intake. Reduced intake and weight loss."

DeSoto says that a good rule of thumb is to consume about 30 grams of fiber per day. To minimize GI discomfort (read: flatulence and bloating), you may wish to increase your intake by approximately 2 to 3 grams per day.

This is why fiber is considered to be the first thing to eat every day to lose weight forever.

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