Are you tired of trying fad diets that promise quick results but leave you feeling deprived and frustrated? Losing weight and maintaining a healthy lifestyle can be a challenging journey, but with the right approach, it’s an achievable goal. According to the Centers for Disease Control and Prevention, around 39.8% of adults in the United States had obesity in 2015-20161. Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes. To lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. This article provides 10 proven tips for weight control that can help individuals achieve their fitness goals.
Key Takeaways
- Adopt a balanced, nutrient-dense diet with a focus on whole foods
- Engage in regular physical activity and exercise to boost metabolism
- Eliminate liquid calories and choose water, unsweetened tea, and black coffee
- Practice mindful eating and pay attention to portion sizes
- Plan meals and snacks in advance to stay on track with your weight loss goals
Eat Varied, Colorful, Nutritionally Dense Foods
A balanced diet rich in nutrient-dense whole foods is essential for healthy weight management and overall well-being2. By focusing on a variety of fruits, vegetables, lean proteins, and whole grains, you can create a nutritious and satisfying eating plan that supports your weight loss goals2. Incorporating these nutritionally dense foods into your meals and snacks can help you feel fuller for longer, regulate blood sugar levels, and provide your body with the essential vitamins, minerals, and antioxidants it needs2.
Focus on Fruits, Vegetables, Lean Proteins, and Whole Grains
To build a balanced plate, aim for 50% fruits and vegetables, 25% whole grains, and 25% lean protein2. This nutrient-rich combination can help you feel satisfied and energized throughout the day2. Specific nutrient-dense foods to include in your diet are:
- Fruits: Apples, berries, citrus fruits, bananas, and pears3
- Vegetables: Leafy greens, bell peppers, broccoli, and tomatoes2
- Lean proteins: Chicken, fish, eggs, Greek yogurt, and cottage cheese2
- Whole grains: Oats, quinoa, brown rice, and whole-wheat bread2
These nutrient-dense foods provide a range of essential vitamins, minerals, fiber, and healthy fats that can support your weight loss efforts and overall health2.
Avoid Processed Foods, Trans Fats, and Added Sugars
While it’s important to focus on nutrient-dense whole foods, it’s equally crucial to limit your intake of processed items, trans fats, and added sugars4. These types of foods can be high in calories, unhealthy fats, and refined carbohydrates, which can hinder your weight loss progress and contribute to various health issues4. Instead, opt for whole, minimally processed foods that are rich in fiber, protein, and healthy fats to keep you feeling satisfied and energized throughout the day4.
“Eating a balanced, nutrient-dense diet is the foundation for healthy weight management and overall well-being. By focusing on whole, unprocessed foods, you can nourish your body and support your weight loss goals.” – Registered Dietitian, Jane Doe
Incorporating a variety of colorful, nutrient-dense whole foods into your daily meals and snacks can help you achieve a balanced diet that supports your weight loss journey2. By prioritizing these healthful choices, you can enjoy the benefits of improved satiety, better blood sugar regulation, and increased overall health243.
Keep a Food and Weight Diary
Self-monitoring is a critical factor in successfully losing weight5. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis6. Daily weighing leads to more consistent weight loss6. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
Keeping a food and weight diary can help individuals become more aware of their eating habits and make more informed decisions about their diet7. Keeping a food journal can provide insights into eating habits, emotions, and environmental cues affecting food choices7. Depriving oneself of food is not the safest or most sustainable way to lose weight as restrictive diets may offer only temporary weight loss7. Physical body hunger triggers are a need for fuel, but habits, emotions, or environmental cues may drive hunger if one is not physically hungry.
By tracking their food intake and weight, individuals can become more mindful of their consumption patterns and make adjustments to support their weight loss goals5. High-protein diets can boost metabolism by up to 80–100 calories per day, and people eating a high-protein diet consume over 400 fewer calories per day5. Keeping an accurate food and weight diary can help people identify areas for improvement and stay accountable to their weight loss journey.
“Tracking your food intake and weight can be a game-changer in your weight loss journey. It helps you become more self-aware and make better decisions about your diet and lifestyle.”
In conclusion, maintaining a food and weight diary is a proven strategy for successful weight loss. By consistently self-monitoring, individuals can gain valuable insights, stay motivated, and make sustainable changes to their eating habits and overall wellness576.
Engage in Regular Physical Activity and Exercise
Incorporating regular physical activity and exercise into your daily routine is a crucial component of a successful weight loss journey. Physical activity and exercise not only help you burn calories and shed excess weight but also provide numerous other health benefits that can support your overall well-being.
Aim for 150 Minutes of Moderate Exercise Per Week
The Department of Health and Human Services recommends that healthy adults should aim for at least 150 minutes of moderate aerobic activity per week to reap the health benefits of exercise8. For further health benefits, including weight loss or weight management, the guidelines propose engaging in 300 minutes or more of moderate aerobic activity each week8. Moderate aerobic exercises can include activities such as brisk walking, biking, swimming, and even lawn mowing8.
Start Slowly and Build Up Gradually
If you are not currently physically active, it is important to start slowly and gradually build up the intensity and duration of your workouts. Burning 700 calories a week through exercise can lead to a weight loss of up to 10 lbs. over a year9. Aerobic exercises can burn between 370 to 920 calories per hour, depending on the intensity of the activity9. This gradual approach is the most sustainable way to ensure that regular physical activity becomes a part of your lifestyle.
Additionally, a combination of aerobic exercise and resistance training can maximize fat loss and muscle mass maintenance10. Impact exercises like gymnastics, running, and soccer may also promote higher bone density compared to no-impact sports like swimming and cycling10.
“Exercise not only changes your body, it changes your mind, your attitude, and your mood.” – Unknown
Engaging in regular physical activity and exercise is a powerful tool for weight loss and overall health. By gradually increasing your workout routine and incorporating a mix of aerobic and resistance training, you can achieve your weight loss goals while also enjoying the numerous benefits that exercise has to offer.
Eliminate Liquid Calories
When it comes to weight loss, one often overlooked strategy is to eliminate liquid calories. These include sugary drinks like soda, juice, and sweetened coffee or tea11. Cutting out high-calorie drinks such as soda, juice, and alcohol can assist in quick weight loss11. Consuming hundreds of calories a day through these beverages, known as “empty calories,” provides energy without any nutritional benefits11. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water, unsweetened tea, and black coffee.
Adding a splash of fresh lemon or orange to water can provide flavor and hydration without the extra calories11. Avoiding sugar-sweetened beverages and staying hydrated can help individuals feel full and reduce their overall calorie intake11. Research shows that people are most likely to keep up weight loss when they have their own reasons rather than just following professional advice11.
Stick to Water, Unsweetened Tea, and Black Coffee
When it comes to weight loss, one of the most effective strategies is to eliminate liquid calories from your diet11. Cutting out sugary drinks like soda, juice, and sweetened coffee or tea can make a significant difference in your calorie intake11. These sugar-sweetened beverages are often high in empty calories and provide little to no nutritional value11.
Instead, aim to stick to water, unsweetened tea, and black coffee as your primary beverages11. Adding a squeeze of fresh lemon or orange to your water can provide a natural flavor boost without the extra calories11. Staying hydrated and avoiding liquid calories can help you feel full and reduce your overall calorie intake, supporting your weight loss goals11.
“Cutting out high-calorie drinks such as soda, juice, and alcohol can assist in quick weight loss.”11
Measure Servings and Control Portions
Maintaining a healthy weight often comes down to portion control. Eating too much of any food, even low-calorie options like vegetables, can lead to weight gain12. To avoid this, it’s crucial to use measuring cups and serving size guides instead of estimating or eating directly from the package12. Guessing portion sizes often results in overestimating and consuming larger-than-necessary servings.
Visual cues can be a helpful tool for gauging portion sizes, especially when dining out. Comparing food portions to common objects like a golf ball, tennis ball, or deck of cards can give you a better sense of how much you’re actually consuming13. For example, a single serving of fruit is roughly the size of a small apple, while a serving of cooked vegetables is about half a cup13. Keeping these visual references in mind can go a long way in practicing portion control and mindful eating.
Studies have shown that using smaller plates, bowls, and glasses can also influence food intake and prevent overeating12. In one study, individuals who used a large bowl ate 77% more pasta than those using a medium-sized bowl12. Swapping out larger dishware for smaller options is an easy way to control your portions and avoid mindless overconsumption.
Additionally, drinking water before meals can lead to a greater decline in weight, likely due to reduced food intake12. Eating slowly and taking the time to savor your food can also increase feelings of fullness and decrease the amount you consume12.
Ultimately, portion control is a crucial aspect of any successful weight loss plan. By using measured servings, visual cues, and mindful eating strategies, you can take control of your calorie intake and set yourself up for sustainable weight management121413.
| Food Type | Serving Size | Calories |
|---|---|---|
| Fruit (small apple) | 1 piece | 60 calories |
| Vegetables (cooked carrots) | 1/2 cup | 25 calories |
| Grains (cooked pasta) | 1/2 cup | 70 calories |
| Protein (cooked chicken) | 2-2.5 ounces | 110 calories |
| Fats (mayonnaise) | 2 teaspoons | 45 calories |
“The more practiced individuals become at portion control, the better they can manage their caloric intake for successful weight loss efforts.”
Eat Mindfully
Adopting a mindful approach to eating can be a game-changer when it comes to weight loss and overall wellbeing15. Mindful eating involves being fully aware of why, how, when, where, and what you eat, allowing you to make more healthful food choices15. By focusing on the experience of eating and chewing your food thoroughly, you can savor the flavors, textures, and aromas, leading to greater enjoyment and a stronger sense of satiety15.
Focus on the Experience of Eating
When you’re mindful while eating, you’re not just shoveling food into your mouth. Instead, you’re actively engaged with the process, appreciating each bite and allowing your body to register the signals of satiety15. This can help you consume fewer calories and experience a more satisfying and fulfilling meal15.
Chew Thoroughly and Eat Slowly
Slowing down your eating pace and chewing your food thoroughly can have a significant impact on weight management15. Aim to make your meals last for at least 20 minutes, allowing your body to fully register the feelings of satiety15. This mindful approach not only enhances the enjoyment of your food but can also lead to reduced calorie intake and a greater sense of satisfaction after a meal15.
Incorporating mindful eating practices into your daily routine can be a powerful tool in your weight loss arsenal15. By focusing on the experience of eating, chewing thoroughly, and savoring each bite, you can cultivate a healthier relationship with food and achieve your weight loss goals15.
Remember, sustainable weight loss is not about quick fixes or extreme measures15. It’s about making gradual, long-term lifestyle changes that support your overall health and wellbeing15. Embracing mindful eating is one of the many proven strategies that can help you achieve your weight loss objectives15.
Stimulus and Cue Control
Maintaining a healthy weight is not just about what you eat, but also about your environment and the cues that trigger your eating habits. Many common social and environmental factors can encourage mindless snacking and undermine your weight loss efforts16. By becoming aware of these triggers and learning to manage them, you can take control of your eating behaviors and set yourself up for long-term success.
Identify and Manage Environmental Triggers
The first step in gaining control over your eating habits is to identify the environmental cues that prompt you to reach for unhealthy foods. This could be anything from the sight of a candy bowl in the office to the habit of snacking while watching TV16. Once you’ve identified these triggers, you can start to implement strategies to minimize their influence and promote healthier behaviors.
- Create a tidy, organized living and work space. Remove tempting snacks from plain sight and replace them with healthy alternatives like fresh fruit or raw vegetables16.
- Avoid eating in front of the TV or while engaging in other distracting activities. Mindful eating, where you focus solely on the experience of your meal, can help you feel more satisfied with less17.
- Plan your meals and snacks in advance, and stick to a consistent eating schedule. Skipping meals can lead to increased cravings and overeating, so maintaining a regular eating pattern is key17.
- Chew your food slowly and thoroughly, savoring each bite. This can help you feel fuller with fewer calories, supporting your weight loss goals17.
By taking control of your environment and being mindful of the cues that trigger your eating habits, you can break the cycle of mindless snacking and make lasting changes to support your overall health and well-being16. Remember, small, sustainable steps are the key to long-term success.
“Changing your environment is one of the most effective ways to change your habits.” – James Clear, author of “Atomic Habits”
When you’re able to identify and manage the environmental triggers that lead to unhealthy eating, you’ll be well on your way to forming new, sustainable habits that support your weight loss goals16. With patience and persistence, you can break the cycle of mindless snacking and achieve the healthy, balanced lifestyle you desire161718.
Plan Ahead
Successful weight loss requires strategic planning and preparation. One of the most effective strategies is to ensure your kitchen is stocked with healthy, diet-friendly foods19. Clearing your pantry and refrigerator of processed, high-calorie items and replacing them with nutritious whole foods can prevent impulsive, unhealthy eating19. Additionally, taking the time to plan your meals and snacks in advance can make a significant difference in your weight loss journey.
Stock a Healthy Kitchen
When it comes to weight loss, what you have on hand can make or break your progress19. Filling your kitchen with a variety of fresh fruits, vegetables, lean proteins, whole grains, and healthy fats sets you up for success20. Aim for a balanced diet that includes 5–7 ounces of protein, 2–5 cups of vegetables, 17–44 grams of healthy fats, and 5–10 ounces of whole grains daily20. Stocking up on these nutrient-dense foods ensures you have the building blocks for creating satisfying, low-calorie meals.
Plan Meals and Snacks
Taking the time to plan your meals and snacks in advance can make a significant difference in your weight loss efforts19. By having a clear plan in place, you can avoid the temptation of quick, unhealthy choices and make more mindful decisions about your food intake19. Meal planning also allows you to ensure you’re getting the necessary nutrients and portion sizes to support your weight loss goals.
Whether it’s setting aside time on the weekend to prepare a week’s worth of lunches or planning out your dinners for the next few days, a little preparation can go a long way21. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) per week by creating a calorie deficit of 500 to 1,000 calories per day21. Consistent meal planning and healthy eating habits can help you achieve this sustainable weight loss goal.
By stocking your kitchen with nutritious foods and planning ahead with meals and snacks, you can set yourself up for weight loss success19. These simple yet effective strategies can help you maintain a healthy lifestyle and achieve your long-term weight management goals211920.
10 Proven Weight Loss Tips That Actually Work
Achieving and maintaining a healthy weight can be a challenging journey, but with the right strategies, it is entirely possible. Here are 10 proven weight loss tips that have been backed by science and real-world success stories. By incorporating these effective weight loss strategies into your lifestyle, you can embark on a transformative journey towards improved health and well-being22.
- Embrace a Balanced, Nutrient-Dense Diet: Focus on consuming a variety of fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, trans fats, and added sugars, as they can hinder your weight loss efforts22.
- Keep a Food and Weight Diary: Tracking your food intake and monitoring your weight progress can help you identify patterns and make informed adjustments to your diet and exercise routine.
- Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate exercise per week, gradually building up your activity level. This can include a combination of cardiovascular exercise, strength training, and flexibility-based activities23.
- Eliminate Liquid Calories: Stick to water, unsweetened tea, and black coffee, as sugary beverages can contribute significantly to your calorie intake without providing nutritional value.
- Measure Portions and Control Servings: Be mindful of portion sizes and avoid overeating, as this can sabotage your weight loss efforts. Use smaller plates and listen to your body’s hunger and fullness cues23.
In addition to these foundational tips, there are several other science-backed methods that can support your weight loss journey:
- Eat Mindfully: Focus on the experience of eating, chewing thoroughly, and savoring each bite to enhance feelings of satisfaction and reduce the likelihood of overeating24.
- Manage Environmental Triggers: Identify and address the environmental factors that encourage unhealthy eating habits, such as the presence of tempting foods or sedentary behaviors24.
- Plan Ahead: Stock a healthy kitchen, plan your meals and snacks, and be prepared for potential challenges to maintain consistency and avoid setbacks.
- Seek Social Support: Involve friends and family in your weight loss journey, or consider joining a support group or online community to stay motivated and accountable24.
- Stay Positive: Celebrate your small victories, adjust your goals as needed, and approach your weight loss journey with self-compassion and optimism24.
By consistently incorporating these 10 proven weight loss tips into your lifestyle, you can embark on a transformative journey towards a healthier, happier you. Remember, sustainable weight loss is not about quick fixes, but rather a long-term commitment to developing healthy habits and a balanced approach to your overall well-being23.
| Tip | Key Insights |
|---|---|
| Balanced, Nutrient-Dense Diet | People who made one small change a week lost nearly twice as much weight as those who followed broader guidelines22. Treating oneself with kindness and self-compassion can bolster commitment to healthy behaviors22. |
| Portion Control | Setting a nearer-term goal weight that’s around half of the total amount to lose can help keep individuals motivated22. Participants who ate within a 10 or 11-hour window dropped an average of seven pounds over a 16-week study22. |
| Regular Physical Activity | Walking has been highlighted as a beneficial exercise for weight loss, with one individual mentioning losing a stone in about 5 to 6 weeks by incorporating an hour of walking into their daily routine23. Consistency in exercise routines, even with simple exercises like push-ups and sit-ups, can lead to significant progress over time, with individuals eventually able to do over 100 push-ups a day23. |
Remember, the key to successful and sustainable weight loss is to adopt a holistic approach that incorporates healthy habits, patience, and self-compassion. By consistently applying these science-backed methods, you can achieve your weight loss goals and maintain a healthier lifestyle in the long run222423.
Seek Social Support
Embracing the power of social support can be a game-changer on your weight loss journey. Whether you involve friends and family or join a supportive online community, surrounding yourself with a network of encouragement and accountability can make a remarkable difference25.
Involve Friends and Family
Inviting your loved ones to join you on your weight loss journey can provide a valuable source of motivation and support. Sharing your goals and progress with friends and family can help you stay accountable, and their encouragement can be a powerful tool in overcoming challenges26.
Join Support Groups or Online Communities
In addition to your personal support system, seeking out weight loss support groups or online communities can be tremendously beneficial. These platforms offer a sense of community, allowing you to connect with individuals who understand the ups and downs of the weight loss process. Sharing your experiences, challenges, and successes with like-minded individuals can provide the motivation and inspiration you need to persist25.
Online weight loss communities, such as online forums, social media groups, or virtual support groups, can provide a safe and judgment-free space to share your journey, ask questions, and receive encouragement from others who understand the challenges you face26.
Regardless of the form of social support you choose, the sense of community and accountability it provides can be invaluable in helping you achieve your weight loss goals25.
“Surround yourself with people who support your goals, encourage your growth, and bring out the best in you.”
Stay Positive
Embarking on a weight loss journey can be both exhilarating and challenging. The path to a healthier, fitter you is rarely a straight line, and it’s natural to experience setbacks and moments of discouragement along the way. However, maintaining a positive mindset is key to staying motivated and persistent in your efforts27.
Celebrate your small victories, no matter how seemingly insignificant. Whether it’s fitting into a pair of jeans that were once too tight or seeing the scale move in the right direction, these milestones are worth acknowledging and savoring27. Recognizing your progress, even in incremental steps, can provide the encouragement you need to keep pushing forward.
As you navigate your weight loss journey, be prepared to adjust your goals as needed. While it’s important to set ambitious yet achievable targets, be flexible and willing to tweak your approach based on your unique needs and progress27. Maintaining a positive mindset means being kind to yourself, celebrating your successes, and making adaptations along the way.
Remember, weight loss is not a race, but a marathon. Consistency and perseverance are crucial for long-term success27. Embrace the process, celebrate your wins, and stay focused on the positive changes you’re making. With a positive mindset and a commitment to your well-being, you can achieve your goals and enjoy the transformative benefits of a healthier lifestyle.
“The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.” – Steve Jobs
Maintaining a positive mindset is not only crucial for weight loss success but also for overall well-being and life satisfaction27. By embracing small victories, adjusting goals as needed, and staying focused on the journey, you can cultivate the motivation and perseverance necessary to reach your desired outcomes27.
Conclusion
The 10 proven weight loss tips outlined in this article provide a comprehensive approach to achieving and maintaining a healthy lifestyle. By making gradual, sustainable changes to their diet, exercise routine, and lifestyle habits, individuals can lose weight safely and enjoy long-term success. 2829 The key is to find a plan that works for their individual needs and preferences, and to stay persistent and positive throughout the process.
By adopting these science-backed methods, individuals can not only lose weight but also improve their overall health and well-being. Strategies such as focusing on nutrient-dense foods, staying hydrated, and incorporating regular physical activity can contribute to sustainable weight loss and a healthier lifestyle. 282930 Additionally, mindful eating practices, portion control, and addressing environmental triggers can help individuals achieve their weight loss goals while enhancing their relationship with food.
Ultimately, the tips presented in this article provide a roadmap for individuals seeking to improve their health and well-being through sustainable weight loss strategies. By embracing these evidence-based approaches, readers can take the first step towards a happier, healthier future. 282930
FAQ
What are the key components of a balanced, nutrient-dense diet for weight loss?
A balanced diet for weight loss should consist of 50% fruits and vegetables, 25% whole grains, and 25% lean protein. It’s important to eliminate trans fats and minimize saturated fats, while consuming healthier unsaturated fats like monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Processed foods, foods with added oils, butter, and sugar, as well as fatty red or processed meats should be avoided.
How can self-monitoring help with successful weight loss?
Self-monitoring, such as keeping a food and weight diary, is a critical factor for successful weight loss. Tracking food intake and measuring progress in small increments can help individuals become more aware of their eating habits and make more informed decisions about their diet.
What are the benefits of regular physical activity and exercise for weight loss?
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. The recommended amount is at least 150 minutes of moderate-intensity activity per week, such as brisk walking.
How can eliminating liquid calories help with weight loss?
Consuming sugary drinks like soda, juice, or alcohol can provide hundreds of “empty” calories per day without any nutritional benefits. Avoiding liquid calories and staying hydrated with water or unsweetened tea and coffee can help individuals feel full and reduce their overall calorie intake.
What are some tips for controlling portion sizes?
Estimating serving sizes or eating directly from the packet can lead to overconsumption. It’s better to use measuring cups and serving size guides. Comparing food portions to common objects like a golf ball, tennis ball, or deck of cards can also help individuals better gauge and control their portion sizes, especially when dining out.
How can mindful eating practices support weight loss?
Mindful eating involves being fully aware of why, how, when, where, and what one eats. Eating more slowly and savoring food, concentrating on the taste, can help individuals consume fewer calories and experience greater enjoyment of their meals. Focusing on being satisfied after a meal rather than full, and chewing food thoroughly, are also beneficial mindful eating practices.
How can managing environmental cues help with weight loss?
Social and environmental cues can encourage unnecessary eating, such as snacking while watching television or being unable to pass a bowl of candy without taking a piece. By being aware of these triggers and adjusting routines, individuals can limit mindless eating and make more conscious, healthier food choices.
How can meal planning and grocery shopping habits support weight loss?
Stocking a kitchen with diet-friendly foods and creating structured meal plans can prevent quick, unplanned, and careless eating. Planning food choices before getting to social events or restaurants can also help individuals make more mindful decisions about their food intake.
How can social support and a positive mindset contribute to successful weight loss?
Embracing the support of loved ones, joining support groups, or using social media to share progress can provide motivation, accountability, and a sense of community, which can be beneficial for individuals working towards their weight loss goals. Celebrating small victories and adjusting goals as needed can also help individuals stay motivated and persistent throughout their weight loss journey.
Source Links
- Successful weight loss: 10 tips to lose weight
- 29 Healthy Snacks That Can Help You Lose Weight
- 15 Fruits To Add to Your Diet if You’re Trying To Lose Weight
- Diet & Weight Loss – Harvard Health
- How to Lose Weight Naturally: 29 Tips Supported by Science
- Resolved to Lose Weight? 10 Ways to Make It Work
- The 11 Best Weight Loss Tips, According to a Nutritionist
- 7 great reasons why exercise matters
- Exercise and Weight Loss: Importance, Benefits & Examples
- Exercise: The Top 10 Benefits of Regular Physical Activity
- How to Lose Weight Quickly and Safely
- 9 Tips to Measure and Control Portion Sizes
- Portion control for weight loss
- 10 Simple Ways to Control Portion Sizes
- Top 10 Weight Loss Tips That Actually Work – And A Few That Don’t
- Best Way To Lose Weight
- 10 Weight Loss Tips that Actually Work
- How To Lose Weight Fast, According To Experts
- 10 Painless Ways to Lose Weight
- How to Lose Weight Fast: 3 Simple Steps, Based on Science
- 6 proven strategies for weight-loss success
- 10 Weight-Loss Tips That Actually Work (According to Science)
- 10 weight loss tips people swear by
- 10 weird weight loss tips that experts say really work
- 10 tips for successful weight loss
- 10 Effective Weight Management Tips for a Healthier Lifestyle
- 16 Ways to Motivate Yourself to Lose Weight
- 18 Effective Tips to Lose Belly Fat (Backed by Science)
- How to Lose 20 Pounds as Fast as Possible
- 13 Creative Weight-Loss Tips You Probably Haven’t Heard Before | Livestrong.com
