10 Proven Strategies for Successful Weight Loss, Backed by Experts

Contrary to popular belief, you don’t always need to count calories or avoid carbs to transform your body. There are numerous healthy and sustainable methods to reduce bloating and enhance your fitness without giving up occasional treats like bagels or ice cream. Moreover, experts emphasize that weight loss is different from fat loss.

While shedding water weight can be achieved relatively quickly (sweating it out is one of our preferred methods), those aiming to alter their body composition significantly should consider a more enduring approach to weight management. To provide you with the best tips, we consulted with several professionals who shared their insights on how to boost your metabolism and revamp your diet and exercise routines.

10.Drink Two Glasses of Water Before Every Meal

Drinking water might not intuitively seem like a method to reduce water retention, yet it is essential, explains Lauren Slayton, M.S., R.D., a nutritionist and founder of Foodtrainers in New York City. In her interview with BAZAAR.com, Slayton recommends consuming at least 64 ounces of water each day. She further suggests beginning each meal with two glasses of water to suppress appetite effectively. “It helps you feel fuller and eat less,” she elaborates on the strategy’s benefits.

Echoing this advice, Vanessa Packer Ru, a holistic nutritionist and founder of ModelFit, emphasizes the importance of choosing still over carbonated water. According to Packer Ru, seltzer and sparkling water can lead to bloating, detracting from their hydration benefits. Together, these experts highlight the significant role proper hydration plays in both managing appetite and minimizing water retention.

9.Reduce Bloating

The sensation of feeling lean versus bloated can often be attributed to minor fluctuations in body weight, primarily due to water retention. Jeffrey A. Morrison, a physician and founder of the Morrison Center in New York City, notes, “Your body can hold up to five pounds of extra fluid on a regular basis.” To combat this, Morrison advises not only maintaining a regular water intake—crucial for overall health—but also incorporating specific teas into your diet. Teas like dandelion or fennel are known for their diuretic properties, aiding in the elimination of excess water.

In addition to these teas, there are other expert-recommended strategies for reducing bloating. One effective method is consuming celery-based juices, which can be requested at most juice bars. Celery is celebrated for its high water content and electrolytes, which help flush out excess fluid. Another approach is taking parsley supplements; 500 milligrams taken twice daily in capsule form can significantly alleviate bloating by acting as a natural diuretic, helping to reduce water retention and support kidney function. These remedies offer practical solutions for those looking to manage bloating and enhance their feeling of leanness.

8.Get at Least Eight Hours of Sleep

Achieving seven-and-a-half to eight hours of sleep each night plays a crucial role in your body’s ability to manage stress hormones and enhance metabolism, explains Jeffrey A. Morrison, a physician and founder of the Morrison Center in New York City. Morrison also highlights the importance of vitamin D3 in this process, noting that a daily supplement could improve sleep quality, which in turn supports weight loss efforts. The connection lies in vitamin D3’s ability to regulate hunger hormones and boost the effectiveness of melatonin, the hormone responsible for regulating sleep cycles.

Lauren Slayton, M.S., R.D., supports this advice, recommending a daily intake of 2,000 international units (IUs) of vitamin D3. This dosage is thought to ensure adequate levels of vitamin D3, thereby enhancing melatonin’s efficiency and helping to curb appetite by regulating hunger-related hormones. Together, these strategies emphasize a holistic approach to improving health through better sleep and balanced hormone levels.

7.Try an Earlier Dinner Time

Brooke Alpert, M.S., R.D., C.D.N., author of The Diet Detox, advises finishing your last meal at least two hours before bedtime. This practice gives your body sufficient time to digest the food, which can significantly enhance your sleep quality. Proper digestion prior to sleep is crucial as it prevents discomfort and disturbances during the night, promoting a deeper and more restorative sleep.

Experts agree that most adults require between seven to nine hours of sleep each night. Failing to meet this sleep requirement can disrupt not only your metabolic health but also your appetite regulation. David Ludwig, M.D., an endocrinologist and professor of nutrition at Harvard School of Public Health, warns of the immediate impacts of sleep deprivation on metabolism. He explains, “Even one night of sleep deprivation can alter your metabolism to the point where you crave more processed carbohydrates, potentially leading to overeating.” This alteration in metabolic function underscores the importance of consistent, quality sleep to maintain balanced energy intake and prevent the inclination towards unhealthy eating behaviors.

6.Avoid Processed Foods

When cutting down on processed foods, it’s important to avoid not only obvious items like chips, cookies, and candy, but also pre-packaged products such as canned goods and energy drinks, which often contain high levels of sodium and sugar. Instead, choose options like whole grain bread, which tends to be less processed, and avoid staples made with white flour, as it lacks nutritional value, suggests Morrison.

Although it might be difficult to pass up a cheese plate, experts recommend avoiding dairy products, at least temporarily. “Foods that provide the most volume for your calories—such as fruits, vegetables, and broth-based soups—help you feel both psychologically and physically fuller,” says Barbara J. Rolls, director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University.

5.Strengthen Your Core

Strengthening the core muscles, which serve as your body’s natural corset, is always a beneficial practice. Celebrity trainer Gunnar Peterson, renowned for his work with notable clients like Khloé Kardashian and Sofia Vergara, recommends a simple yet effective plank routine that can be performed daily to enhance core strength.Here’s how to execute Peterson’s recommended routine:

1. Start Position: Begin in a standard plank position. Place your forearms on the floor, ensure your core and glutes are engaged, and keep your legs straight. Position yourself at a distance just shy of arm’s length from a wall.
2. Movement: Maintain a stable core, avoiding any side-to-side movements. Alternate tapping the wall with each hand, reaching out as many times as you can within one minute.
3. Repetition: Repeat this sequence five times. With each round, the goal, as Peterson advises, is to “aim to tap the wall more times than you did in the previous round.”

4.Ditch Alcohol

Lauren Slayton, a registered dietitian, emphasizes the negative impact of alcohol consumption on sleep quality. Alcohol disrupts sleep patterns, which can subsequently affect your metabolism and increase hunger cravings. This disruption occurs because alcohol interferes with the body’s natural sleep cycles, preventing deep, restorative sleep and leading to poorer metabolic health.

Moreover, alcohol consumption can lead to fluid retention, making the body appear bloated and puffy. Slayton explains the metabolic implications of drinking alcohol: “Your body prioritizes metabolizing the alcohol, meaning you won’t burn any other fat or calories until it has processed that 100-, 200-, or 300-calorie drink.” This process puts your body at a metabolic disadvantage from the outset, as it focuses solely on eliminating the alcohol and temporarily halts the burning of fats and other calories. This can hinder weight management efforts and contribute to longer-term metabolic issues.

3.Use High Intensity Interval Training (HIIT)

While your regular spinning class can help burn calories, it might not provide the same metabolism-boosting benefits as High Intensity Interval Training (HIIT). HIIT workouts elevate your heart rate and combine short bursts of intense exercise with brief recovery periods, making them highly effective for weight loss. Oliver Lee, a professional trainer based in New York City, suggests trying this adaptable workout circuit: For each exercise, push yourself to go as fast and intensely as possible for 40 seconds, followed by 20 seconds of rest. Repeat the circuit four to six times.

• Fast feet.
• 180-degree squat jumps.
• Squat to side kick (alternating legs).
• Two push-ups into four mountain climbers.
• Finish with shoulder-tap burpees: Get into a plank position, touch each shoulder with the opposite hand four times, then jump up into the air.

2.Increase Protein and Fiber Intake

Brooke Alpert, M.S., R.D., C.D.N., highlights the benefits of incorporating protein and fiber into your diet, noting that these nutrients are essential for stabilizing blood sugar levels and promoting longer satiety after meals. “Protein and fiber help stabilize blood sugar levels and take longer to digest, keeping you fuller for a longer period,” Alpert explains. This extended feeling of fullness not only enhances comfort and focus but also reduces the likelihood of mindless snacking, thereby supporting adherence to fitness and health goals.

To help integrate these principles into daily eating habits, Alpert suggests several quick and nutritious meal ideas. For breakfast, chia pudding with berries offers a fibrous, protein-rich start to the day. A lunch of green salad topped with shrimp provides a light yet satisfying meal, combining ample fiber from the greens and lean protein from the shrimp. For dinner, wild salmon with roasted cauliflower makes an excellent choice, as it delivers high-quality protein and fiber, essential for maintaining stable blood sugar levels and achieving a feeling of fullness that lasts into the evening. These meal options are not only healthy but also designed to keep you on track with your dietary goals while satisfying your taste buds.

1.Consider Intermittent Fasting

Research supports the health benefits of intermittent fasting, which involves limiting food intake to a specific window of time each day. Despite its advantages, some people find it difficult to adhere to this eating pattern consistently. Brooke Alpert, a registered dietitian, suggests a manageable form of intermittent fasting known as time-restricted feeding. This method typically involves fasting for 12 to 14 hours between dinner and breakfast.

Alpert explains the benefits of this approach: “This approach provides a metabolic boost by having an earlier dinner, and since you’ll be fasting while sleeping, you won’t feel tempted to eat.” By aligning the fasting period with nighttime sleep, individuals are less likely to experience hunger, making the fasting period feel more natural and less challenging. This schedule not only helps in regulating the body’s metabolic processes but also simplifies adherence to the fasting regimen, potentially leading to improved overall health outcomes.