27 Weight Loss Experts Expose DIETS THAT WORK!

For a person starting out their weight loss journey, their first thought is to search for the best diets that work fast. This can be a daunting task, after all, Wikipedia.org records at least 97 different diets and more seem to keep coming out every single year!

However, there ARE people who lose weight and there are weight loss experts that help people to lose weight. I decided to gather 27 weight loss experts and ask them the following question:

From your experience, which diet (or top 3) or way of eating have you seen work best for people who are just starting their weight loss journey?

Let me tell you, the insights I received from these 27 weight loss experts were nothing short of amazing! We got responses from several Registered Dietitians, experts with a Masters of Science in Nutrition, Certified Personal Trainers, and several other experts in the weight loss field… I’ve listed all of them below.

Here’s just a small summary of what was shared…

  • The #1 Weight Loss “Diet” is one YOU can LIVE WITH and SUSTAIN for life. You can often start with a healthy “diet” and than branch of to eating healthier overall.
  • To lose weight, you need to decide to change.The best weight loss diets that work include at least the following guidelines:
    • Focused on eating whole foods.
    • Increases the number of vegetables and fruits you are currently eating.
    • Includes lean proteins, healthy fats, whole grains (complex carbs), legumes, and drinking more water.
    • Reduces or eliminates added sugars and processed foods.
  • You must learn the difference between knowing when you’re full and stuffed. This can include learning about the proper portion sizes for you personally by simply keeping some kind of journal, whether written or photographed.
  • Increase movement in the form of outside activities or exercise.

1. There Is No Magic Pill To Weight Loss

 Maya Nahra

Maya Nahra

“From my own personal weight loss journey and those of my clients, the only approach I have ever seen create permanent weight loss is through habit and behavior change. There’s no magic pill. I used to think that I was SO special, that my body needed something that no one else’s did for weight loss. I was wrong. The formula is simple:

  • Learn to eat when you are hungry and stop when you are full
  • Don’t overfeed your body with calories or sugar
  • Get enough sleep
  • Drink enough water
  • Manage stress levels
  • And laugh more without taking life (or yourself) so seriously. (I’m still working on this one myself.)

In order to make these changes permanent, habits must change.”

– Maya Nahra, Behavioral Registered Dietitian (RD), http://healthyhabitsolutions.com, https://twitter.com/MayaNahra

2. Mainstream Diets Often Lead To Rebound Weight Gain

Selva Wohlgenuth

Selva Wohlgenuth

“When I work with patients on a weight loss journey they have often already tried multiple mainstream diets with no success, but rather encounter rebound weight gain. Therefore, instead of placing patients on a certain weight loss protocol, I personally try to encourage a whole lifestyle that supports health and well being and naturally aides the body in finding an optimal weight. Each individual is different, and therefore I am fluid with my approach based upon the patient’s needs.

However, I always guide patients towards a quality whole foods based diet including quality fats, grass-fed meats and wild caught seafood, organic produce, and complex whole grains and legumes to reduce systemic inflammation and increase nutrient density of the diet. In addition, I encourage patients to eat for blood sugar balance, highlighting a higher protein breakfast (~20-30g) within 30-45 minutes upon rising, and balanced meals and snacks throughout the day.

Furthermore, quality sleep, enjoyable movement outdoors, and building a healthy social network are key in supporting a lifestyle that promotes health. However, some patients may be struggling with other issues such as dysbiosis, malabsorption, food allergies/intolerances, low thyroid function, autoimmune disease, infertility, etc who require even more specific interventions to support their condition and aide in natural healthy weight loss.”

– Selva Wohlgenuth, Masters of Science (in nutrition) (MS), Registered Dietitian Nutritionist (also known as Registered Dietitian, RD), http://www.happybellynutritionist.com, http://twitter.com/PPapayas

3. Eat Whole, Unprocessed Foods, Don’t Eat Added Sugar, and Get Enough Nutrients!

GiGi Dubois

GiGi Dubois

“So the diets I prize for being the BEST when it comes to weight loss (and just a life long healthy lifestyle) are:

  • KETO DIET (high fat, low carb, moderate/high protein)

All three of these diets focus on whole, unprocessed foods and advocate that people do not eat added sugar, and even limit sugar consumption from natural sources (fructose can be a real issue for weight management). All three of these diets also focus on consuming foods high in antioxidants, vitamins and minerals, which are vital for health. What I adore about these three approaches is that they’re not fads, they are lifestyles that can be maintained over the course of a lifetime, not just “30 days,” typical of what FAD diet books say is an optimal time for one to follow a diet.

I myself follow a diet that blends all three of these diets together, but also ditches dairy, soy and nuts (thanks to allergies and intolerance’s) and while I was never one to need to lose weight, I have to say my lifestyle makes me feel absolutely phenomenal on a daily basis, with lots of energy. People constantly ask me where I get my energy from and I tell them that it’s all because of my healthy diet, which I guess could be called: The Ketalean Diet! Ha!”

– GiGi Dubois, masters degree in Nutrition Communication and Science, http://gigieatscelebrities.com, http://twitter.com/dubagee

4. Build A Smarter Relationship With Food

Alicen Ronan

Alicen Ronan

“From my experience the best diet for people starting their weight loss journey is Whole30. I’ve done multiple rounds myself and recommended it to many people. I’ve never not seen someone achieve positive results, whether it’s been in the form of weight loss, improved sleep, more energy or a combination of improvements. I like Whole30 so much because it doesn’t really focus on weight loss at all, but it’s often a by-product of doing the program.

What Whole30 really does is help you rebuild a smarter relationship with food and educates you in improving your eating habits.  Educating yourself in this way provides more lasting benefits than I’ve seen in other diet plans.”

– Alicen Ronan, Certified Personal Trainer (CPT), Fitness Nutrition Specialist (FNS), Bachelor of Science in Sport Management with a concentration in health and wellness, http://www.formerfitnessflunky.com, http://twitter.com/FormrFtnsFlunky

5. Lose Weight With Clean Eating, Which Isn’t A “Diet”

Sarah Jane Parker

Sarah Jane Parker

“The best diet that works for people who are looking to lose weight is very similar to clean eating but isn’t actually a “diet”. This involves 3 main principles:

  1. Whole foods first! You should get the majority of your diet from nutrient-dense whole foods.
  2. Balance each meal and snack to include lean protein, healthy fats (smaller amounts), complex carbs, and lots of fruits and veggies.
  3. Keep moving: watching what you eat is great, but you will get longer lasting results adding exercise (and make sure you’re doing strength training!).

If you think about these things while you’re eating, you can get your diet on track without following a prescribed diet. It helps to watch your macros and aim for 20-30% calories from fat, 25-30% calories from protein, and 45-50% calories from carbohydrates. A 25-30-45 (F-C-P) macro ratio is great for people working on losing weight.”

– Sarah Jane Parker, ACSM Certified Personal Trainer, Revo₂lution Running Certified coach, PiYo instructor, POPSUGAR Select blogger, http://thefitcookie.com, http://twitter.com/thefitcookie

6. The Best Way To Lose Weight Tips

Dr. Felicia D. Stoler

Dr. Felicia D. Stoler

“The best way for people to eat (who are trying to lose weight) are as follows:

  • Eat smaller portions
  • Eat more vegetables
  • Drink more water
  • Eat something every 2-3 hrs
  • Eat more fiber
  • Eat smaller portions of animal-source protein


– Dr. Felicia D. Stoler, Doctorate in Clinical Nutrition (DCN), Masters in Science in Applied Physiology and Nutrition (MS), Registered Dietietian Nutritionist (RDN), Fellow of the American College of Sports Medicine (FACSM), http://www.feliciastoler.com, https://twitter.com/feliciastoler

7. There’s No One Diet That Works For Everyone

Bri Wilson

Bri Wilson

“There’s no one diet that works for everyone, because everyone has different caloric needs, tastes, genetics and sensitivities. I find general guidelines (which is the approach I take) works best:

  • Lots of vegetables (5-7 servings a day)
  • Moderate servings of whole grains and fruit (2-3 a day)
  • Moderate servings of lean protein (2-3 servings of fish, poultry, tofu, legumes a day)
  • A bit of plant-based fat (1-2 servings of olive or coconut oil in cooking and nut butter on whatever because it’s delicious)
  • And a small treat each day (whatever you want).

So 80-85% whole, nutritious and unprocessed food, 15-20% treats :)”

– Bri Wilson, Certified Strength and Conditioning Specialist, http://runliftyoga.com, https://twitter.com/runliftyoga

8. The “Best” Diet Options For Beginners

Tambra “Tammy” Means

Tambra “Tammy” Means

“I’ve worked for years trying to figure out what works as the “best” diet option for keeping and staying on track on a weight loss journey. I really only feel that two diets are great options for those beginning their journey. The Whole30 program is a great one for those trying to clean up their diet while cutting processed foods. Before beginning the program you must absorb the knowledge of how the plan works by reading the book. The next process is to make a start date plan and then shop for only Whole30 approved items and eliminate all other non-plan foods so you are not tempted. Food prep is key and the plan is hard if everyone in your household isn’t participating, but it can be done. I completed the Whole30 in 2014 and it was the building block for my current eating plan which I don’t consider a “diet” but a nutrition choice.

The vegetarian diet is my 2nd favorite. This also includes eating less than 5% dairy on your eating plan. If 100% vegetarian is not an option, I’d say adding free-range chicken and wild caught fish are great protein additions.

The key for me was figuring out what didn’t work for MY body instead of going with a structured diet. I currently only eat fruits once or twice per week. I don’t eat legumes as they don’t agree with my digestive system. I’ve cut back grains to once per week and usually only eat Quinoa as that option. Any alcohol consumption is in strict moderation, limiting to only once or twice a week at most. Any mixers for cocktails is free of high fructose corn syrup and I try to stay away from extra sugary drinks such as daiquiris or options with pre-made mixers. Keeping it as clean as I can and drinking water constantly keeps me on track. I teach group fitness classes weekly, as well as being a runner, and I cannot stomach sugary sports drinks, so my hydration choice is NUUN Energy.

My biggest pet peeve is when professionals in the fitness industry try to sway those just starting out to only drink shakes as an option. I personally do not feel this is a sustainable weight loss plan. I would rather chew my calories and feel satiated after consuming calories. Shakes here and there are not bad, don’t get me wrong, but I don’t feel that completely replacing meals with shakes is a healthy plan.

I am no nutritionist or dietician, but a consumer on my own health journey. Since January 4th this year, changing my eating plan, I’ve lost 25 pounds and almost 2 dress sizes. Getting and staying on track takes planning, time and determination. Setbacks will happen, but we can’t let those be a keep us from picking back up and getting back on track.”

-Tambra “Tammy” Means, Tabata Bootcamp Certified Instructor, Shockwave Certified Coach, Piloxing Certified Instructor, BOSU Complete System Certified Trainer, http://www.gingermantra.com, https://twitter.com/gingermantra

Learn more about Shakeology

9. Recommendations From A 168 Pound Loser!

Gina Canakis

Gina Canakis

“The Diet that I recommend for people starting their weight loss journey is a high protein – low carb diet.  I eat protein in the morning such as Balsamic Chicken or Salmon with two vegetable sides such as Sicilian Cauliflower or Mexican Coleslaw and organic fruit. Typically the chicken or fish weighs 6 oz. however, I sometimes spread the meal out- 2 oz in the morning, afternoon & dinner. For snacks, I choose Greek yogurt, cheese, Starbucks coffee.

In addition to this whole foods organic diet- I take the Dietary Supplement Garcinia Cambogia.  I eat cashews (in moderation) which I apply to the salad.  I drink approximately 64 oz. of water daily to keep hydrated and from time to time drink Hint water. How could I not want to share this amazing weight loss journey with everyone?  If I can lose weight- so can you!!!”

-Gina Canakis, From 298 lbs to 130lbs (168 total lost pounds!), Gina has been featured on The Today Show, Woman’s World, Women’s Running, Oxygen, For Women First, and Half Size Me., http://weightclique.com, https://twitter.com/weightclique

10. Diets That Work AND Are Sustainable Over the Long Term

Danny Johnson

Danny Johnson

“When It comes to diets, I feel like just about anything can work when you do it, consistently. However, when it comes to what works, sustainable over long term, I love Paleo, Clean Eating, and/or a more plant based diet with lean protein.”

– Danny Johnson (Danny-J), Master’s in Health Promotion and Exercise Science, Holds Numerous Certifications for Personal Training and Weight Loss, http://dannyj.com, https://twitter.com/dannyjdotcom

11. Improve Your Health By Choosing Nourishing Foods & Increasing Joyful Movement

Ashley Smith

Ashley Smith

“In college I read multiple research articles on various diets and their weight loss results. Although low carbohydrate diets often caused weight loss more quickly, at the end of a year, most diets had about equal weight loss results. However, after this year, most participants do not keep off the weight. In fact, greater than 95% of all dieters gain back all of the weight (or more) than what they originally lost (with most of the mass gained back being fat mass—increasing their body fat % higher than what it was before they lost weight).

This may be due to the diets not being sustainable or simply because the body resists weight loss. This is why I do not believe in diets and will not put my clients on diets to lose weight. My focus is on health, not a number on the scale. Our bodies have biological mechanisms to naturally keep our weight within a certain range, if we will just listen to it and honor its signals. When we try to fight this range through restriction and over-exercise, we end up losing muscle mass, lowering our metabolisms, and harming our psychological well-being. After a dieting period and then weight regain, our bodies are actually worse off than before. And people feel like they have failed or lack will-power, when it is actually just a natural response to their biology!

Instead, I focus on improving health through choosing nourishing foods and increasing joyful movement. I teach people to honor their hunger and fullness and to base their food and exercise choices on internal cues rather than external cues (diets, food rules, etc). There are studies showing the health and psychological benefits of a varied diet and moderate exercise regardless of weight loss or maintenance. Additionally, dieting often leads to disordered eating or full-blown eating disorders, both populations with whom I do nutritional counseling for.”

– Ashley Smith, Masters of Science (in nutrition) (MS), Registered Dietitian Nutritionist (also known as Registered Dietitian, RD), Licensed Dietitian (LD), http://www.donuteatingdietitian.com, https://www.instagram.com/donuteatingdietitian

12. Restriction Never Works!

Wendie Schneider

Wendie Schneider

“I am a non-diet dietitian so let me explain further. I believe in eating whole, real foods and enjoying everything in balance.  Let’s face it, its not easy to stay at your best weight or everyone would be there.  Quick fixes will only leave us feeling deprived and wanting more.  This just sets us up for disappointment and feelings of failure.

Restriction never works. Restriction leads to “falling off the wagon” which in turn sets us up for that feeling of failure and then restriction sets in once more.  See the terrible cycle? All of the ups and downs are terrible for our metabolism.  Set small goals that are realistic and achievable.  I like to work on adding back IN things that are missing from the diet before taking things AWAY.  When you take this approach, you see how good you feel and are focused more on adding positive things into your diet rather than setting yourself up to fail.  Its all just a small shift in focus.”

– Wendie Schneider, Registered Dietitian Nutritionist (also known as Registered Dietitian, RD), Master of Business Administration (MBA), http://pantrydr.com, https://twitter.com/pantrydoctor

13. Pick A “Diet” You Can Stick To For Life!

Casey Berglund

Casey Berglund

“The best way of eating for people who are just starting their weight loss journey is the healthiest diet they can HAPPILY stick to for the rest of their lives.

I’m sorry if you were hoping I’d say something like “low carb,” “low fat,” or “vegan.” The truth is that someone can follow the “perfect diet” and be miserable doing it and therefore stop. The weight will come back 99% of the time if you don’t enjoy the journey.”

– Casey Berglund, Registered Dietitian, spokesperson for Dietitians of Canada, Certified Yoga teacher, http://worthyandwell.com, https://twitter.com/worthyandwell

14. Plant Based Diets Have Been The Most Successful

David W. Grotto

David W. Grotto

“Over my 30 year career as a registered dietitian nutritionist, the best diets I have observed are ones that are sustainable and work with individual taste and food preferences. Plant-based diets that are nutrient rich and meet calorie needs have been the most successful in the patient population that I have been honored to serve.”

– David W. Grotto, MS, Registered Dietitian Nutritionist (also known as Registered Dietitian, RD), Licensed Dietitian/Nutritionist (LDN), http://www.davidgrotto.com, https://twitter.com/davidgrotto

15. Add A Healthy Fare To Your Current Diet

Jess Allen

Jess Allen

“For individuals that are just starting their weight loss journey, I like them to focus on adding healthy fare to their diet, rather than elimination. So, increase vegetable & fruit consumption, drink more water, select lean protein and healthy fats. Fueling up on these items first means less room for the “junk”.”

– Jess Allen, NSCA-CSCS (National Strength & Conditioning Association-Certified Strength and Conditioning Specialist), Personal Trainer, http://blondeponytail.com, https://twitter.com/blondeponytail

16. The Best Diet Is Realistic For The Individual Person From Day One

Sean Flanagan

Sean Flanagan

“The best diet is no diet at all.  Instead, people have the best success creating sustainable nutrition habits one single habit at a time.  Diets start off as a start of rules that expect the dieter to conform to that diet.  Instead, it works better to start from the perspective of what is realistic for a person from day one.”

– Sean Flanagan, Certified Personal Trainer, Certified Nutrition Coach, http://www.seanflanaganfitness.com, https://twitter.com/SeanKFlanagan

17. Diets That Work Will Follow Eating Patterns Of The Mediterranean Diet

Dr. Lori Shemek

Dr. Lori Shemek

“I believe any diet that moves one away from the abundance of highly inflammatory, overly processed, high sugar, unbalanced diets that are typical in America and toward the eating patterns of the Mediterranean style diet, for example. A Mediterranean diet comprises plenty of fresh low-sugar fruits, abundance of vegetables, lean proteins, and an abundance of omega 3 foods. Research shows this type of diet not only promotes weight loss, but optimal health and longevity as well.

My book ‘How To Fight FATflammation!’ reverses the vicious cycle of low-level inflammation within the fat cell, creating a healthy fat cell that releases stored fat as opposed to storing it and not letting go, while promoting optimal health.”

– Dr. Lori Shemek, Doctorate in Psychology, Certified Nutritional Consultant, Certified Life Coach, http://drlorishemek.com, https://twitter.com/LoriShemeK

Learn more... 21 Day Fix

18. 3 Guidelines For Effective Weight Loss

Diatta Harris

Diatta Harris

“What I have found to be effective with weight loss isn’t linked to any particular diet. It all stems around reasonable eating including:

  1. Incorporating more nutritious food into the daily meal plan.
  2. Managing portion sizes in order to not overeat.
  3. Cut out the foods that lack or have very little nutrition such as soda, fast food, highly processed food, white flour, white sugar, alcohol, etc.”

– Diatta Harris, Master of Healthcare Administration, Master of Business Administration, http://femmefitalefitclub.com, https://twitter.com/dstprl

19. Learn About Proper Portion Sizes

Andrew Shanahan

Andrew Shanahan

“Quite simply I think everyone should start off with an awareness of what calories are and why they’re important. I know calories are laughably unfashionable these days but I think it points towards what constitutes a sensible portion of various foods and that’s vital because it helps men to realize when they’re overeating. It also pushes them towards bigger portions of the foods that they can fill up on – delicious veggies, satisfying proteins and some complex carbs.”

– Andrew Shanahan, Director of ManvFat.com where Men Get Diet Advice, Weight Loss Motivation, and #AmazingLoser transformations. https://manvfat.com, https://twitter.com/manvfat

20. Think Of Weight Loss In Terms Of Weight Management

Pat Baird

Pat Baird

“Personally, I think diet translates to deprivation, so I prefer to think of weight loss in weight management terms. Many people avoid or give up categories of food, which leads to a feeling of deprivation, and that leads to disaster: no weight loss (and possibly weight gain)!

[Here are a few weight loss tips to keep in mind:]

  1. MAKE A PLAN. That starts with tracking everything you eat/drink for three days: use a small notebook; voice recorder, or cell phone camera. See what it looks like; and begin to plan some changes. Skipping meals means plan a portable meal or snack or carry you through.
  2. NEVER SKIP BREAKFAST! People who eat breakfast loose weight more efficiently and maintain it better in the long run. Plan so the items are always on-hand.
  3. ALL FOODS FIT. Think portions/amounts “Yes,” to one slice of pizza + Salad + fruit rather than 3-4 slices of pizza. The salad and fruit fill you up with less calories; the pizza gives you what you really want.”

– Pat Baird, Master’s degree in Nutrition & Dietetics, Registered Dietitian Nutritionist (RDN), Certificates in Adult Weight Management & Advanced Nutrition Counseling, http://www.confidenthealth.orghttps://twitter.com/patbairdrd

21. There Is Nothing Magical About Diets

Adrian Bryant

Adrian Bryant

“There are no TOP 3 diets. The best weight loss diet ever is to carefully track your calories. [In fact, you can eat anything you want to lose weight…] Yes, you’ll seriously lose weight eating anything you want but…

It’ll be tougher to do so because if you eat a lot of unhealthy processed salty & sugary foods they’ll increase your hunger and cravings which may cause you to gain weight or not lose much weight at all by making you eat too many calories &… A diet high in unhealthy salty and sugary foods will also make you gain false fat or water weight but you can flush out any excess water weight by actually drinking more water (see http://www.nowloss.com/eat-anything-you-want.htm).

There is nothing magical about the low-carb, high protein diets, the cookie diet, paleo diet, etc. they all help you lose weight by making you eat less calories so you will end up taking in less energy/calories and spend more time burning fat for energy to lose weight.”

– Adrian Bryant, Creator of NowLoss.com where he’ll help you lose weight, get curves and/or build muscle., http://www.nowloss.comhttps://www.facebook.com/NowLoss

22. Keep a Food Journal & Review Your Journal Regularly

Vincci Tsui

Vincci Tsui

“If you’re just starting out on your weight loss journey, the first thing you should do is start keeping a food journal. It doesn’t have to be anything fancy and you don’t need to count calories, just write down what and how much you are eating, ideally at the time of eating.

The act of journalling itself might already help you reduce your intake, as it forces you to be hyper-aware of your eating habits. “Well, I don’t want to write down that I ate _____, so I didn’t!” Is something I commonly hear from my clients.

The key step that often gets missed however, is actually going back to review your journal. This isn’t about judgment; think of your weight loss journey more as an experiment, and your journal as your observation log. When you go back through your journal, think of yourself as a scientist going through the data to see if you can see any patterns and make any connections.

Some common calorie hot spots:

  • Diets that work focuses on nutrition first!Liquid Calories: This includes obvious ones like pop, alcohol and fancy coffees, as well as seemingly healthy ones like juice and smoothies. Liquid calories generally don’t fill us up the same way as solids do. Think about it – say you had a glass of wine versus a glass of water at a meal; would you eat less if you had a glass of wine? Probably not! But the wine will set you back an extra 150 calories or so. (In fact, you might eat more as alcohol can make you a little more *ahem* liberated)
  • Night Time Snacking: It’s not the time that you’re eating that can cause weight gain, but the types of foods we tend to eat at night – chips, chocolate, popcorn, ice cream; foods that provide extra calories, but not a lot of nutrition. If you’re a night time snacker, take the time to explore the reasons that you’re eating at night. Is it because you are actually hungry? (If so, you might not be eating enough during the day, or, if you tend to have dinner early and go to bed late, it’s totally OK to plan for a healthy snack) Or is it out of habit? Comfort? Winding down?
  • Not Enough Vegetables: Vegetables fill you up with fiber and nutrients for very little calories. Try to aim for your meals to be 50% non-starchy vegetables.”

– Vincci Tsui, Registered Dietitian (RD, also known as Registered Dietitian Nutritionist), Bachelor of Science in Nutritional Sciences, certified Craving Change™ facilitator, http://vinccitsui.com, https://twitter.com/VincciRD

23. Eat Protein, Fats, & Carbohydrates in Balance

Cassie Bjork

Cassie Bjork

“Our trademarked PFC approach is what we find works best for kicking off a weight loss journey. There are three macronutrient categories that every food falls into: protein, fat, or carbohydrate. The best way to support your metabolism (and, by extension, your waistline) is to consume all three—proteins, fats and carbohydrates—together, in balance. “PFC Every Three” (short for Protein, Fat, and Carbohydrates) is the term I coined referring to eating a combination of the three macronutrients every few hours. This keeps your fat-storing hormone, insulin, at bay and fat-burning hormone, glucagon gets to shine. You become a fat- burning machine with more energy and a better chance at shedding the pounds.

It’s not just about what you eat, but also when you eat that is important. I’ve found for the thousands of clients we’ve worked with that having a P, F and C every three to four hours—starting within an hour of waking, all the way up until you lay your head on the pillow at night—is the best way to support overall blood sugar balance and weight loss. This could sound overwhelming if you’re used to only eating three meals a day, but it doesn’t necessarily mean you’re eating more food overall. Eating snacks between your meals often results in reduced hunger at mealtimes, so you tend to eat smaller portions. That’s because it boosts your metabolism by keeping your blood sugar levels stable. This also lowers your levels of your fat-storing hormone, insulin and supports the release of your fat-burning hormone, glucagon, and in turn, weight loss.

Snacking between your meals is a great preventative measure to stay off the blood sugar roller coaster. When you don’t snack, your body learns to live in “starvation mode,” and your metabolism slows down as your body adjusts and compensates. Your body then hangs onto extra energy at meals by turning it into fat because it’s expecting that it will need that fat in case you don’t eat for a while again. Snack on protein, healthy fat, and vegetable and fruit carbohydrates every few hours to keep your metabolism high and to stay in fat-burning mode.

– Cassie Bjork, Registered Licensed Dietitian (or RD, LD) from healthysimplelife.com, https://twitter.com/dietitiancassie

24. Don’t Think Diet, Weight Loss Is A Journey With Baby Steps

Anjali Shah

Anjali Shah

“I always say that the best diet is no diet. In the sense that, for people who really want to lose weight and keep it off, a fad diet (or really any meal plan that you start and then stop after you’ve lost the weight) will not work. It’s truly all about balance, moderation and eating whole foods. It’s about changing your lifestyle.

So for people who are just starting out, I always recommend that they start with baby steps – small changes that have a big impact that they can sustain forever. For example, switching out all soda and sugary drinks for water and tea. Or making sure that they eat one whole fruit and one whole vegetable each day. And then as they are able to incorporate those changes into their life, they move on to bigger changes (e.g. cutting out all red meat, or eliminating all fast food or processed food, etc.)

It truly is a journey, and so what I’ve seen is the people who embrace the “journey” aspect of it — who don’t expect an “easy fix” or to lose 20 lbs in 1 month, they are the ones who are able to do the best and keep the weight off.”

– Anjali Shah, Board Certified Health Coach, http://pickyeaterblog.com, https://twitter.com/pickyeaterblog

25. Never Take “Time Off” From Your Healthy Eating Plan

Jennifer Fisher

Jennifer Fisher

“In my opinion, the most successful strategy to losing weight and keeping it off for good is to not be on any one particular “diet” or the other, but to create a consistent lifestyle that balances exercise with eating mindfully, every day! The focus becomes long-term health and wellness instead of instead of racing to some hypothetical and hyped up dieting “finish line.”

Pairing a variety of colorful fruits and vegetables with lean protein and a moderate intake of whole grains is the balanced approach I suggest and take myself. Also, I think saying certain foods are absolute no-no’s is a set up for failure too, if you love chocolate or bread, then enjoy in small portions every now and then — just use common sense, and balance in light of your weekly food intake and exercise expenditures. And, don’t forget — exercising and improving muscle mass boosts the metabolism!

Research shows that successful dieters create their own strategy to cutting calories that they stick to, even when it’s the weekend, holiday, vacation, or when they don’t have any weight to lose. Bottom line: They never take “time off” from their healthy eating plan.

– Jennifer Fisher, An Award-Winning Recipe Creator, Food & Fitness Blogger, Healthy Cooking Coach, Spokesperson, Competitive Runner and CrossFit Enthusiast, http://thefitfork.com, https://twitter.com/TheFitFork

26. Weight Loss Starts By Eliminating Unhealthy Foods & Replacing Them With a Healthy Substitute

Bryanna Petrie

Bryanna Petrie

“I tend to like to refer to these “diets” as lifestyle changes. Most diets don’t work for the longtime, because individuals stop the “diet” after they reach their desired weight loss, gaining all the weight back. I find that what works best for such clients is making healthier lifestyle changes, which include eliminating sugar and junk foods, processed foods and soda.

Soda contributes to weight gain, and when most individuals stop drinking soda they loss weight almost instantly, along with eliminating junk foods such as chips, sugar laden granola bars, ice cream, prepackaged meals, pizzas, french fries, etc. Eating whole foods and a diet mostly of fruits and vegetables seems to work the best for weight loss.

Eliminating high calorie snacks, and replacing with healthy fat filled and protein filled snacks is part of this whole foods diet. Incorporating more vegetables, avocados, nuts and seeds with lots of water and lean proteins such as fish, chicken, tofu, and legumes and beans is the best way of eating for most individuals starting their weight loss journey. It’s eliminating the unhealthy foods and replacing with a healthy substitute.”

– Bryanna Petrie, Nutritionist, Masters in Human Nutrition (M.S. Nutrition), certified Marathon Coach, NAASFP, Fitness & Nutrition Blogger, http://www.wholesomelyfit.com, https://twitter.com/wholesomelybry

27. Once You Stick To Whole Foods, Lean Meats, Veggies, & Fruits; You’ll Have More Energy & Most Likely Be Happier!

Nicole Handler

Nicole Handler

“I would say the thing I see works best is to not think of it as a diet, think of it as a lifestyle. If you decided to make a change in your life for the better by eating more whole foods and less of the processed stuff, you’ll see a change not just in your waist line, but also in how you feel. You’ll have more energy and you’ll most likely be happier. You may not have realized that you felt badly before, but when you see what it is like to truly feel good and healthy, you’ll want that to last forever.

To make healthy eating a lifestyle vs. just a diet, stick to whole foods like veggies, fruits, lean meats, and nuts. Go for whole grains and fresh dairy if your body can tolerate it, and drink LOTS of water. Try to stay away from processed things and added sugars as much as possible.
I’m not a fan of calorie counting. I’m much more about listening to you body. If you have a meal filled with protein and healthy fat, you’ll stay satiated for longer and won’t feel the need to mindlessly snack.

Most importantly, don’t be too restrictive! If you tell yourself you absolutely 100% can’t have something, like ice cream, you’ll most likely crave it more. I wouldn’t keep trigger foods in your house, but if you really love ice cream, allow yourself to go to the ice cream shop and get a scoop every now and then.”

– Nicole Handler, National Academy of Sports Medicine – Certified Personal Trainer (NASM – CPT), Runner, CrossFitter, Overall Fitness Fanatic, http://fitfulfocus.com, https://twitter.com/fitfulfocus


HUGE thanks to everyone who contributed to this weight loss revealing post! Please share if you think it was useful!

Also, feel free to share your thoughts in the comments below!

Disclaimer: Everyone is different, therefore, everyone is encouraged to consult their physician before starting ANY fitness program or starting a diet/changing how they eat. The author of the blog and contributors disclaim any liability for any adverse effect arising from the use of application of the information contained here.

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