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The best ways to lose weight and keep it off, according to science

Sustained weight loss can feel like an uphill battle. Here are some practical guidelines for a healthier you.

  • Sustained weight loss can be a struggle, but there are practical tips that can help.
  • Successful strategies include cutting back on foods and drinks that have been strongly tied to weight gain and increasing your intake of more nutrient-dense foods.
  • Other approaches focus on ways you can set yourself up for long-term healthy eating in subtle, gradual steps.
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In a country that eats dessert for breakfast, sustained weight loss can feel like an uphill battle.

Aside from avoiding obvious minefields like stacks of syrup-drenched pancakes and huge muffins, there are several practical guidelines to follow if you're looking to slim down. These tips can be helpful whether you're struggling to lose weight or simply aiming to reboot your eating plan with some healthier basics.

Still, if you're aiming to make big changes to your diet and to your health, it's always helpful to get help from a trained medical professional like a physician, registered dietitian, or family doctor. They'll be able to go over any questions you have about the suggestions you find here.

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Start eating more vegetables — especially greens.

Author Michael Pollan may have condensed all the best nutrition wisdom into one line when he wrote: "Eat food, not too much, mostly plants."

Dozens of scientific studies have tied diets high in vegetablesespecially greens — to better health outcomes, including weight loss and a decreased risk of a handful of chronic diseases. Veggies like watercress, spinach, chives, and collard greens all rank highly on the Center for Disease Control and Prevention's list of "powerhouse foods," so find a few you like, and start adding them to your plate.

But don't worry: Most of the research does not suggest a need to slash meat, dairy, or fish from your diet. In fact, the best results typically appear to come from diets that combine high amounts of vegetables with healthy sources of protein, which can include seafood, eggs, and meat. Eating plans like these include the popular Mediterranean diet and MIND diet.

Replace soda or sweet tea with sugar-free drinks.

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Sweetened beverages like soda and juice can make up a surprising portion of the calories you consume each day, yet they don't fill you up the same way solid food does.

As part of an eight-year study that included nearly 50,000 women, Harvard researchers tracked what happened when people either slashed their intake of sweetened drinks or started consuming more of them. Not surprisingly, the participants who raised their sugary-drink intake gained weight and increased their risk of developing Type 2 diabetes. In fact, the more people's sweet-drink intake increased, the more weight they gained and the more their disease risk went up.

Those who curbed their intake did not see those negative results.

So the next time you're looking for something other than water to drink, try seltzer or unsweetened tea. Even diet soda is probably a better choice. Every time you pick one of these over a sweetened beverage, you'll also be cutting anywhere from 150 to 400 calories.

Swap the white bread and rice in your meals for whole grains.

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One of the least healthy components of most American diets appears to be refined carbohydrates, a category that includes white bread and white rice. Refined carbs can also be found in lots of other processed foods — they appear on nutrition labels as "refined flour" or just "flour."

A 2012 study published in the journal Food and Nutrition Research found strong links between diets high in refined carbohydrates and weight gain. One reason for this may be that refined grains are processed quickly and turned into sugar in the body.

Roxanne B. Sukol, medical director of the Cleveland Clinic's Wellness Enterprise, said people should think of refined carbohydrates simply as "stripped carbs" and avoid them whenever possible.

Cut back on carbs where you can.

Even if you're eating whole grains instead of refined ones, you should keep in mind that some researchers believe they all end up getting processed the same way. That means cutting back on any kind of carbohydrate is likely a smart move. Try swapping flour-based noodles with spiralized carrot or zucchini noodles, for example.

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Several studies suggest that curbing your carb intake is an easy way to help stabilize blood-sugar levels as well. And having steady blood-sugar levels — aka tight glycemic control — has been linked with beneficial health outcomes including weight loss, better energy levels throughout the day, and a reduced risk of chronic disease.

"Tight glycemic control is necessary to maintain health and to prevent disease," Ellen Blaak, a professor of fat metabolism and physiology at Maastricht University, wrote in a review of studies published in the journal Obesity Reviews. Her study found links between poorly controlled blood-sugar levels and obesity, Type 2 diabetes, and heart disease.

Aim to lose only about a pound or two a week.

For sustainable weight loss, dietitians, exercise scientists, and nutritionists all recommend aiming to lose only one to three pounds a week — at the most.

Slimming down slowly instead of all at once gives you enough time to create healthy new eating and exercise patterns that you can maintain for life,Andy Bellatti, a registered dietitian and the cofounder of Dietitians for Professional Integrity, told Business Insider last year.

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"You've got to give yourself two, three, four years of consistent behavioral changes. That is hard work. You're building new habits. And that takes time," Bellatti said.

Move around more.

Exercise is not a shortcut to weight loss, for two reasons: First, when we amp up our activity levels, our hunger levels tend to increase as well. Second, it's far easier to eat hundreds of calories in a single sitting than it is to burn them off in one gym session.

That said, regular movement is a key component of any healthy lifestyle — and it's especially important if you're looking to slim down and keep the weight off for the long haul.

If you normally drive to work, try walking, biking, or taking public transit when possible. If you're used to taking the elevator, hit the stairs next time. And make regular gym sessions part of your routine — but keep in mind that your appetite may increase a bit.

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Pay attention to protein.

Protein is a key ingredient that helps fuel our muscles and keep us feeling full. It also slows the breakdown of carbs into sugar, thereby acting as a sort of buffer against sharp dips and spikes in insulin levels. For these reasons, it's a good idea to make sure you're getting enough protein in every meal.

Many Americans whose diets are based around meat actually get But there's some evidence that people who try to switch to a more plant-based diet have a hard time getting enough.

To make sure your protein intake isn't slouching, add items like eggs, beans, tofu, lentils, fish, and dairy products to vegetable- and whole-grain-based meals.

Beware of items labeled "low-fat," "light," and "reduced fat."

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Welcome some healthy fats back into your diet.

"There is one thing we know about fats. Fat consumption does not cause weight gain. To the contrary, it might actually help us shed a few pounds," Aaron Carroll, a professor of pediatrics at the Indiana University School of Medicine, wrote in his book, " target="_blank"The Bad Food Bible: How and Why to Eat Sinfully."

Here's what that means for people who are counting their calories: Fatty foods are higher in calories than their low-fat equivalents, so to account for that and cut back on carbs and sugar instead.

Cut back on sugar.

Try working out in the morning.

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If you choose to incorporate regular workouts into your plan, research suggests thatan early-morning workout on an empty stomachhelps speed weight loss and boost energy levels by priming the body for an all-day fat burn.

Exercising first thing in the morning maypush the body to tap into its fat reserves for fuelinstead of simply "burning off" the most recent snack or meal.

Plus, working out early could mean you get more sunlight, which is key to properly setting your body's internal circadian rhythm. In one study, people who basked in bright sunlight within two hours after waking werethinner and better able to manage their weight than those who didn't get any natural light, regardless of what they ate throughout the day.

But the best fitness plan is one you can stick to consistently. So if your morning motivation is low, working out after your workday is probably a better choice.

Eliminate trans fats from your diet.

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Unlike plain old fat, trans fat is created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.

Know the situations in which you tend to "fall off the wagon" — and prepare ahead of time.

If you tend to stick to a pretty healthy eating plan most of the time but you're still having trouble losing weight, it might be worth thinking about the places or events that encourage you to veer away from nutritious choices.

Places like airports, drug stores, and even home-goods stores all sell food, but it's usually not very healthy. Instead of shopping until you feel famished then buying whatever unhealthy items are available near the checkout stand, plan ahead and pack a nutritious snack. Sliced apples and peanut butter, carrots and hummus, or Greek yogurt and nuts are all inexpensive and convenient options.

If traditional diets haven't worked for you, consider intermittent fasting.

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If you're looking to lose weight and other diets have failed you, you might want to try an eating plan known as intermittent fasting — after checking in with your doctor, of course.

There are several versions of this diet, but one of the most popular involves fasting for 16 hours and eating for 8. Most people opt for an eating window of 12 p.m. to 8 p.m , meaning that you essentially skip breakfast but eat whatever you want within the eight-hour "feeding" window.

Large studies have found intermittent fasting to be just as reliable for weight loss as traditional diets. And a few studies in animals suggest it could have other benefits too, such as reducing the risk for certain cancers and even prolonging life. But those studies need to be repeated in humans before any real conclusions can be drawn.

If you go out to eat, plan to take up to half of your meal home with you.

The baseline portion sizes of our snacks and meals have ballooned over the past 40 years. The average size of many of our foods — including fast food, sit-down meals, and even items from the grocery store — has grown by as much as 138% since the 1970s, according to data from the American Journal of Public Health, the Journal of Nutrition, and the Journal of the American Medical Association

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Even the plates and cups we serve meals on have gotten noticeably bigger.

So be mindful of portion sizes. If you're eating out, consider taking anywhere from a third to half of your meal to go.

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