In This ArticleView All
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In This Article
Start Small
Long Term Mindset
Easy Healthy Choices
Pump up Protein
Focus on Fiber
Stop Negative Self Talk
Don’t Fear Snacking
Practice Mindful Eating
Get Support
Close
Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Losing weight is often framed as a simple equation:eat less and move more. But if it were that simple, far fewer people would struggle with losing weight. For many, weight loss feels like a yo-yo of trying, failing and starting over. But here’s the truth: sustainable weight loss isn’t about deprivation or perfection—there is no single strategy that will work for everyone.It’s about finding what works for you and sticking with it.
Let’s walk through 10 expert-backed tips that go beyond the surface-level advice, giving you actionable steps to feel empowered and see real results—from dietitians who work with clients on weight loss.
How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
1. Start Small
When you first set out on a weight-loss journey, you might feel like you’re staring up at a massive mountain. Instead of overwhelming yourself with how far it is to the top, start with one step. Small, achievable goals—like drinking one extra glass of water each day or walking around the block—may not seem groundbreaking, but they add up. Plus, the first small step we take often becomes a bigger habit that we can build upon.
Rachel Weiss, M.S., RD, CD, CNSC,gives us examples like trying one new vegetable a week or adding a 20-minute walk to one of your lunch breaks. “The point is to make your goals so small that achieving them gives you that little boost of encouragement you need to keep going and working towards your next goal,” she adds.
“By staying consistent with these small steps, you build momentum, helping develop healthy habits that actually stick. It’s about making progress, not perfection. Focus on a small step you can do today to better your tomorrow,” sharesAmy Lawson, M.S., RD, LDN.
2. Have a Long-Term Mindset
Weight loss is more like a marathon than a sprint—it takes time, patience and the stamina to keep going. Quick-fix, restrictive diets might give you immediate results, but they’re often unsustainable and can leave you feeling hungry, frustrated and unmotivated when they fail. Some research shows that slow weight loss is actually better for body composition changes and preventing weight regain, too.
Focus on steady, manageable progress that you can maintain for years to come. Adopting a long-term mindset means you know that setbacks are part of the process, but not the end of the road.
3. Make the Healthy Choice the Easy One
Often, easy and convenient foods can get a bad reputation for being less nutritious. However, making healthy choices more convenient is an effective way to stick to your goals. Think of it as setting up your environment for success: if you’ve already got chopped veggies in the fridge, have precooked proteins on hand, or keep high-fiber snacks within reach, you’re much more likely to grab something nourishing when hunger strikes. “Meal prep doesn’t have to mean spending hours in the kitchen! Whenever you find yourself naturally in the kitchen making a meal, make it a point to spend an extra 5 to 10 minutes chopping up some extra fruit or veggies for the week,”Katie Horrell, M.S., RDN, CPT,offers.
“Keep freezer and pantry staples like frozen fruit and veggies, canned beans, whole-grain pastas and microwaveable rice on hand. Then when you do prepare them, prepare them in bulk so that you have several nutritious staples ready at all times to pair with proteins,” recommendsGisela Bouvier, M.B.A., RDN, LDN.
4. Pump Up the Protein
Protein is a secret weapon for weight loss because it takes longer to digest, which can help make you feel fuller for longer. Incorporating protein into every meal and snack helps curb cravings and fuels muscle repair.
“If you feel like you’re always hungry or find yourself grazing all afternoon, focusing on adding protein to your meals and snacks can help,” saysStephanie Deming, M.S., RDN, CDN. Yourprotein needsare individual to you but as a general recommendation, aim for at least 25 to 30 grams in each meal and 10 to 15 grams in a snack, Deming advises.
5. Focus on Fiber
Foods That Do the Weight-Loss Work for You
6. Stop the Negative Self-Talk
Miranda Galati, M.H.Sc, RD, a dietitian and recipe creator at Real Life Nutritionist, paints a relatable picture for us about our inner dialogue: “When you’re working on weight loss, one instance of overeating can feel like defeat. A less healthy choice leads to negative self-talk, and the result is a downward spiral of guilt, shame and throwing in the towel.”
We’ve all been there: succumbing to all-or-nothing thoughts about how we should give up. Ironically, when you berate yourself for a missed workout or a meal that doesn’t align with your goals, it’s like your coach yelling at you from the sidelines—it doesn’t help you play better. Instead, practice being kind to yourself and refocus on the big picture. Weight loss isn’t going to be a straight line; there will be ups and downs. Celebrate your small wins, forgive yourself for the slipups, and remember that progress is made up of an accumulation of your habits over time, not in a single day.
7. Don’t Fear Snacking
Snacking gets a bad reputation for weight loss, but the right choices may actually help keep you on track. Think of snacks as the pit stops each day in your weight-loss journey. They help prevent you from veering off course due to getting too hungry or too low-energy. Choose snacks that balance protein and fiber, like apple slices with peanut butter or Greek yogurt with berries. These options not only satisfy hunger but also help you avoid overeating later. Snacking isn’t the enemy—it’s an opportunity to stay nourished and focused.
Exercise shouldn’t feel like a chore. Instead, think of it as a chance to find movement you enjoy doing. Whether it’s dancing in your living room, hiking with friends or taking a yoga class, the key is finding activities that light you up so that you look forward to doing them again and again. When you enjoy the process, you’ll be more consistent.
9. Practice Mindful Eating
Mindful eatingmeans being fully present and aware during meals, focusing on the taste, texture and experience of your food while listening to your body’s hunger and fullness cues. Take your time, put your fork down between bites and really taste your food. When you focus on your meal without distractions, you’re more likely to notice when you’re full and satisfied, and potentially eat less overall.Mindful eating helps you reconnect with your body’s hunger cues, making it easier to stop when you’re satisfied rather than stuffed.
“Eating slowly also gives your body time to process signals of hunger and satiety. Overall, slowing down and being mindful about your meal can promote a healthier relationship with food and potentially successful weight management,” offersMichelle Rauch, M.S., RDN, a registered dietitian nutritionist for The Actors Fund.
Can You Practice Mindful Eating While Trying to Lose Weight?
10. Get Support
Weight loss is easier if you think of it as a team sport, not a solo mission. Having a robust support system—whether it’s a friend, family member or professional support—can make all the difference in your success. The research shows that having people around you who get what you’re going through and support you can help keep the weight you lose off and prevent weight regain too.
The Bottom Line
Losing weight is often filled with challenges that test even the strongest willpower—emotional eating, the temptation of quick-fix diets and the difficulty of staying consistent with a busy lifestyle. It’s easy to feel frustrated when progress is slow or setbacks arise, but lasting change comes from embracing small, sustainable steps, finding joy in movement and being kind to yourself along the way. Remember that even imperfect progress is still progress, and building consistent habits will carry you to your goals.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Kim JY.Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.J Obes MetabSyndr. 2021 Mar 30;30(1):20-31.Fritz H, Hu YL, Gahman K, Almacen C, Ottolini J.Intervention to Modify Habits: A Scoping Review.OTJR(Thorofare N J). 2020 Apr;40(2):99-112.Cleo G, Beller E, Glasziou P, Isenring E, Thomas R.Efficacy of habit-based weight loss interventions: a systematic review and meta-analysis.J Behav Med.2020 Aug;43(4):519-532.Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M.Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?Int J Endocrinol Metab.2017 May 17;15(3):e13249.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.JObes Metab Syndr.2020 Sep 30;29(3):166-173.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr.2023 Apr 17;10:1110748.Wang J, Wang S, Henning SM, Qin T, Pan Y, Yang J, Huang J, Tseng CH, Heber D, Li Z.Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial.Nutrients. 2021 Apr 30;13(5):1512.Xiaoran Liu, Yanping Li, Marta Guasch-Ferré, Walter C Willett, Jean-Philippe Drouin-Chartier, Shilpa N Bhupathiraju, Deirdre K Tobias.Changes in nut consumption influence long-term weight change in US men and women.BMJ Nutrition, Prevention & Health2019;:bmjnph-2019-000034.Argyrakopoulou G, Simati S, Dimitriadis G, Kokkinos A.How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?Nutrients. 2020 Jun 10;12(6):1734.Wang ML, Pbert L, Lemon SC.Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults.Obesity(Silver Spring). 2014 Sep;22(9):1973-80.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Kim JY.Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.J Obes MetabSyndr. 2021 Mar 30;30(1):20-31.Fritz H, Hu YL, Gahman K, Almacen C, Ottolini J.Intervention to Modify Habits: A Scoping Review.OTJR(Thorofare N J). 2020 Apr;40(2):99-112.Cleo G, Beller E, Glasziou P, Isenring E, Thomas R.Efficacy of habit-based weight loss interventions: a systematic review and meta-analysis.J Behav Med.2020 Aug;43(4):519-532.Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M.Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?Int J Endocrinol Metab.2017 May 17;15(3):e13249.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.JObes Metab Syndr.2020 Sep 30;29(3):166-173.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr.2023 Apr 17;10:1110748.Wang J, Wang S, Henning SM, Qin T, Pan Y, Yang J, Huang J, Tseng CH, Heber D, Li Z.Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial.Nutrients. 2021 Apr 30;13(5):1512.Xiaoran Liu, Yanping Li, Marta Guasch-Ferré, Walter C Willett, Jean-Philippe Drouin-Chartier, Shilpa N Bhupathiraju, Deirdre K Tobias.Changes in nut consumption influence long-term weight change in US men and women.BMJ Nutrition, Prevention & Health2019;:bmjnph-2019-000034.Argyrakopoulou G, Simati S, Dimitriadis G, Kokkinos A.How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?Nutrients. 2020 Jun 10;12(6):1734.Wang ML, Pbert L, Lemon SC.Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults.Obesity(Silver Spring). 2014 Sep;22(9):1973-80.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Kim JY.Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.J Obes MetabSyndr. 2021 Mar 30;30(1):20-31.Fritz H, Hu YL, Gahman K, Almacen C, Ottolini J.Intervention to Modify Habits: A Scoping Review.OTJR(Thorofare N J). 2020 Apr;40(2):99-112.Cleo G, Beller E, Glasziou P, Isenring E, Thomas R.Efficacy of habit-based weight loss interventions: a systematic review and meta-analysis.J Behav Med.2020 Aug;43(4):519-532.Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M.Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?Int J Endocrinol Metab.2017 May 17;15(3):e13249.Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.JObes Metab Syndr.2020 Sep 30;29(3):166-173.Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr.2023 Apr 17;10:1110748.Wang J, Wang S, Henning SM, Qin T, Pan Y, Yang J, Huang J, Tseng CH, Heber D, Li Z.Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial.Nutrients. 2021 Apr 30;13(5):1512.Xiaoran Liu, Yanping Li, Marta Guasch-Ferré, Walter C Willett, Jean-Philippe Drouin-Chartier, Shilpa N Bhupathiraju, Deirdre K Tobias.Changes in nut consumption influence long-term weight change in US men and women.BMJ Nutrition, Prevention & Health2019;:bmjnph-2019-000034.Argyrakopoulou G, Simati S, Dimitriadis G, Kokkinos A.How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?Nutrients. 2020 Jun 10;12(6):1734.Wang ML, Pbert L, Lemon SC.Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults.Obesity(Silver Spring). 2014 Sep;22(9):1973-80.
Kim JY.Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.J Obes MetabSyndr. 2021 Mar 30;30(1):20-31.
Fritz H, Hu YL, Gahman K, Almacen C, Ottolini J.Intervention to Modify Habits: A Scoping Review.OTJR(Thorofare N J). 2020 Apr;40(2):99-112.
Cleo G, Beller E, Glasziou P, Isenring E, Thomas R.Efficacy of habit-based weight loss interventions: a systematic review and meta-analysis.J Behav Med.2020 Aug;43(4):519-532.
Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M.Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors?Int J Endocrinol Metab.2017 May 17;15(3):e13249.
Moon J, Koh G.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.JObes Metab Syndr.2020 Sep 30;29(3):166-173.
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr.2023 Apr 17;10:1110748.
Wang J, Wang S, Henning SM, Qin T, Pan Y, Yang J, Huang J, Tseng CH, Heber D, Li Z.Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial.Nutrients. 2021 Apr 30;13(5):1512.
Xiaoran Liu, Yanping Li, Marta Guasch-Ferré, Walter C Willett, Jean-Philippe Drouin-Chartier, Shilpa N Bhupathiraju, Deirdre K Tobias.Changes in nut consumption influence long-term weight change in US men and women.BMJ Nutrition, Prevention & Health2019;:bmjnph-2019-000034.
Argyrakopoulou G, Simati S, Dimitriadis G, Kokkinos A.How Important Is Eating Rate in the Physiological Response to Food Intake, Control of Body Weight, and Glycemia?Nutrients. 2020 Jun 10;12(6):1734.
Wang ML, Pbert L, Lemon SC.Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults.Obesity(Silver Spring). 2014 Sep;22(9):1973-80.
