Studies show that keeping track of your food intake helps with weight loss.
People who use food diaries or photograph their meals consistently lose more weight than people who don’t.
There is a potential downside to food tracking, especially when it’s used for the purpose of weight loss.
For people with eating disorders, calorie counting, and food tracking have been shown to aggravate potentially harmful side effects.
Keeping a food diary can be helpful when you are trying to lose weight.
Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day.
A high protein intake helps prevent metabolic slowdown, a common side effect of losing weight.
Low protein intake may bring your weight loss efforts to a standstill.
Make sure to eat plenty of protein-rich foods.
Many people who have trouble losing weight are eating too many calories.
You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount.
If you are not losing weight, you should try weighing your foods and tracking your calories for a while.
Tracking is important if you’re trying to reach a certain nutrient goal, such as getting 30% of your calories from protein.
Try out these techniques for a few days every few months to get a feel for how much you’re eating.
If your weight loss seems to have come to a standstill, it’s possible you may be consuming too many calories.
This can be a significant problem for many people trying to lose weight.
If you frequently binge on food, it may be the reason why your weight loss journey seems to be at a standstill.
If you have a higher amount of weight to lose and/or you have a metabolic condition such as type 2 diabetes or prediabetes, you may want to consider a low-carb diet.
In short-term studies, this type of diet has been shown to cause up to 2–3 times as much weight loss as the standard “low fat” diet that is often recommended.
Low-carb diets have many positives beyond just weight loss.
If you are unable to lose weight, consider trying a low-carb diet.
Many studies show that a low-carb diet can be an effective weight-loss strategy.
Many people lose patience before reaching their goal.
If you have already lost some weight, but the scale doesn’t seem to want to budge any further, perhaps trying to redirect your focus to accepting your body the way it is your goal.
Keep in mind that losing weight takes time and not everyone will look like a fitness model.
Focus on developing an individualized weight loss plan and goal based on your needs.
Studies show that people who diet gain more weight over time.
Instead of approaching weight loss from a dieting mindset, make adopting health-promoting habits your primary goal.
Examples include eating a nutrient-dense, balanced diet, exercising as much and as often as possible, and doing those things that make you happy on a regular basis.
Focus on nourishing your body instead of depriving it and let weight loss follow as a natural side effect.
If your goal is to lose weight and keep it off long term, focus on adopting health-promoting lifestyle habits.
Weight loss is not always easy and numerous factors can bring it to a standstill.
Last but not least, at the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use.
Try strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.
In the end, changing your weight and your lifestyle requires patience, dedication, perseverance, and resilience.