1 of 6
You've been working out and eating a healthy diet, but aren’t losing weight. What gives? A variety of factors, including sex, age, and even stress levels can affect how your body burns calories. But before you blame a slow metabolism, it’s important to consider how many calories you’re eating on a regular basis.
"Most people are taking in more calories than they realize," says Tracy Kuzava, RDN, a dietitian and nutritionist in Snellville, Georgia.
With that in mind, here are five tips Kuzava says can help cut excess calories—and possibly, extra pounds.
Sources: National Institute of Diabetes and Diges... + 12
- National Institute of Diabetes and Digestive and Kidney Diseases. Develop a Personal Plan Based on Evidence. Accessed April 19, 2021.
- Nutrition.gov. Interested in Losing Weight? Accessed October 28, 2022.
- Ingels JS, Misra R, et al. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res. 2017;2017:6951495.
- Bracamontes-Castelo G, et al. Effect of water consumption on weight loss: a systematic review. Nutr Hosp. 2019 Dec 26;36(6):1424-1429.
- Paz-Graniel I, Becerra-Tomas N, et al. Baseline drinking water consumption and changes in body weight and waist circumference at 2-years of follow-up in a senior Mediterranean population. Clinical Nutrition. June 2021. 40(6); Pages 3982-3991
- USDA. What Is My Plate? Accessed October 28, 2022.
- Zhu Y, Hollis JH. Increasing the number of chews before swallowing reduces meal size in normal-weight, overweight, and obese adults. J Acad Nutr Diet. 2014 Jun;114(6):926-931.
- Simon SL, Pan Z, et al. Body mass index and variability in meal duration and association with rate of eating. Front Nutr. 2022 Jul 26;9:941001.
- Sleep Foundation. Weight Loss and Sleep. Updated September 19, 2022.
- Sleep Foundation. How Much Sleep Do We Really Need? Updated August 29, 2022.
- Tasali E, Wroblewski K, et al. Effect of Sleep Extension on Objectively Assessed Energy Intake Among Adults With Overweight in Real-life Settings: A Randomized Clinical Trial. JAMA Intern Med. 2022;182(4):365–374.
- EC Hanlon, E Tasali, et al. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep. 2016; 39 (03): 653.
- Centers of Disease Control and Prevention. Sleep and Sleep Disorders: How Much Sleep Do I Need? Last reviewed September 14, 2022.
