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“Dietitians supervise the preparation and service of food, develop modified diets, participate in research, and educate individuals and groups on good nutritional habits.”
Losing weight is a common concern nowadays. There are many tricks and diets online that are not always reliable. It is important to follow a specialist’s advice. That is why dieticians exist.
Viral Strange has gathered 17 pieces of advice from dieticians that will give you a better perspective on weight loss.
1. Fiber-rich diets help you lose weight quickly
A fiber-rich diet is welcomed by almost every dietician. It helps you lose weight quickly but you should follow some “rules”.
Brooke Zigler, a dietician, says: “When adding fiber to your diet, it’s very important to drink water throughout the day to prevent bloating. It’s also encouraged to eat protein with fiber, which promotes satiety.”
2. Fast weight loss is unhealthy
Losing weight fast is not actually fat loss and it might be unhealthy.
Rachel Goodman, RD, CDN owner of Rachel Good Nutrition, says: “Fast weight loss, like 10 pounds in two weeks, that results from extreme food restriction, juice cleanses, or cutting out carbohydrates completely is mostly due to loss of water weight and muscle mass, and can be very unhealthy. This weight loss is not sustainable and is usually gained back fast and results in a cycle of yo-yo dieting, which messes up your metabolism. The actual pounds you want to lose and keep off—pounds of fat—require a meal plan that includes all food groups and is not overly restrictive so that you can fuel your body to burn fat efficiently.”
3. Pay attention to the medications
Some medicines might contribute to weight gain. Allergy or hormonal disbalance medicines can play a part.
Chandler Park, MD, founder of CancerVisit.com at the University of Kentucky College of Medicine, says: “Some common over-the-counter medications can hurt weight loss. I advise people trying to lose weight to use antihistamines sparingly.”
4. Not all fats are bad
Not all fats are bad. There are essential fats that can help in losing weight.
Eliza Savage, MS, certified dietitian nutritionist at Middleberg Nutrition in NYC, says: “Fat is digested slower than carbs and protein and will also help promote satiety. Full-fat dairy products, nuts, and plant-based fats promote weight loss, not inhibit it.”
5. Liposuction is the unwelcome option
Wight loss surgeries are becoming more present nowadays. Transforming right away does not promise a forever result. You should exercise and follow a strict diet to keep it under control
Joshua D. Zuckerman, MD, FACS, a New York City board-certified plastic surgeon, says: “Liposuction may remove up to a few pounds from the midsection during surgery, but it’s a sculpturing tool, not a weight loss tool.”
6. Don’t be hard on yourself
Carvings are natural. You are not doing anything wrong as soon as you do not abuse.
Frank Greenway, MD, Chief Medical Officer at the Pennington Biomedical Research Center in Baton Rouge, LA, says: “We now know when people are most vulnerable to cravings (early evening) and which age groups crave more (young females crave more than older males, and younger female dieters crave more than older male dieters). Knowing your personal ’risk factors can help you manage your cravings.”
7. Eat only when you’re hungry
You should not eat when you are emotional or don’t have anything else to do. Eat only when you are hungry!
Ruth Frechman, a dietician and nutritionist, says: “While it’s definitely easier said than done, try to pause and think about whether you are physically hungry before taking that first bite.”
8. Snacking is a good option
Snacks do not affect your diet plan. If hunger strikes, a healthy snack is the best option.
Fisher says: “I recommend nuts, seeds, fruit, yogurt, cheese sticks, air-popped popcorn, and low-sugar granola bars.”
9. Choose your diet wisely.
You can find many diets and regimens online, which are not always reliable. What works for someone does not mean it will work for you.
Dr. Wiegand confirms: “What works for one person may make someone else ill or may simply not be effective.”
10. Track your calorie intake
Keeping track of each gram you consume might become unhealthy.
Sanfilippo suggests not to keep track of each and every gram eaten, but instead try tracking your calorie intake. Counting calories is important.
11. Follow a diet to feel better, not to look good
Following a diet and changing your lifestyle is not about how you look. It is an entirely healthy change.
Chanté Wiegand, ND, Naturopathic Doctor and Director of Education at The Synergy Company, says: “Losing weight is about more than the number on the scale. Following fad diets may promote quick weight loss but typically results are fleeting and may lead to even greater weight gain once you resume your usual eating patterns. To lose weight for good, you need to adopt an all-around lifestyle change that includes what you eat, how you prepare food, and how often you move your body.”
12. Sleep better
You should not skip sleeping! Try to follow a healthy schedule.
Dr. Caroline Apovian says: “Getting less than 7 to 9 hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep also interferes with impulse control, making it less likely that you will stick to healthy food choices and portion sizes the following day. Getting less sleep than needed also heightens cortisol levels, which prompts the body to overeat to refuel after fighting off a stressor.”
13. You are still the same person
You have put too much work and effort to change and become better. However, you as a person are still the same, no matter your pounds!
Scritchfield says: “It’s possible to enjoy your body at any size and take good care of it.”
14. Watch your portions!
Now, this is crucial. Watch your portions! You are following a diet, but it does not mean you should triple the portions! Quantity, quality, and portions are the core keys to success in this journey.
Cornell University Food Lab suggests that you should try to contrast the color of your food with your plate to realize the quantity.
15. Increase the variety, don’t limit it.
You don’t have to say goodbye to your favorite food to lose weight. Add some extra vegetables or nuts, instead.
Rebecca Scritchfield, R.D.N., author of the book Body Kindness, says: “When you focus more on what you add into your healthy eating patterns — like adding a side of veggies on pizza night — rather than taking away foods you love, you free yourself from ’the diet crazies.’ You silence the constant thoughts about food and build trust with your body in a more positive way.”
16. Don’t go to Google for nutrition information.
When your car is broken, you go to the mechanic. If your tooth is decayed, you go to the dentist. The same should happen when it comes to nutrition information. Do not Google it. Registered Dieticians have their titles protected by law! They have the education and can walk you through each piece of information you might need.
17. Herbs are superfoods
Dalbinder Bains, nutritional therapist, and medical herbalist says: “Maximise the health benefits of your food by using as many culinary herbs as possible be they fresh, dried, or frozen. Adding herbs to your recipes is a fantastic way to add great flavor and aroma, and they make the food so much healthier. Herbs have a wealth of polyphenols – plant compounds with potent antioxidants and anti-inflammatory effects.”
Do you follow a diet to lose weight? Is it found on the internet, or have you consulted a dietician? What works best for you to lose weight? Tell us more in the comments below.
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