Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.

Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.

1. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

Protein

Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.

Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied.

All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cups of vegetables daily.

If you are deciding what foods you should eat, note that certain vegetables like potatoes, sweet potatoes, and corn are considered carbs or grains when on the plate because they’re higher in carbs and calories. 

Healthy fats

Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.

Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.

For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.

Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content.

2. Move your body

The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health.

Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.

3. Eat more fiber

Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.

It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 ozTrusted Source of grains daily. Many vegetables and legumes also contain fiber.

4. Eat mindfully

Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:

eating more slowly

• learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
• cooking colorful foods with a variety of textures to prolong and enjoy your meals
• The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.

Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less. 

5. Stay hydrated

Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal.

It might also work by increasing fat burning, which can help enhance long-term weight loss.

Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body.