General wellnessNutritionWeight loss

13 tips to help support weight loss

Learn science-backed ways to drop extra pounds—and keep them off in the long run.

Jan, 2026
LearnWeight loss13 tips to help support weight loss
Slide 1
Practice portion control
Make calories count
Snack on protein and high-fiber foods
Be more mindful when you eat
Track your progress
Meal prep like a pro
Savor (some treats
Use these 3 water tricks
Rethink how you drink
Beware the “health halo”
Brown bag it
Turn off the TV
Branch out from your normal grocery store haul

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Slide 1

What are the best, most effective tips for losing weight? Here are science-backed strategies to help you drop extra pounds, keep them off in the long term, and improve your overall health.

Written byKristen Sturt.
Medically reviewed byGaby Vaca-Flores, RD.September, 2024
Sources: Centers for Disease Control and Prevention. Healthy Weight and Growth: Tips for Maintaining Healthy Weight. December 28 + 28
  1. Centers for Disease Control and Prevention. Healthy Weight and Growth: Tips for Maintaining Healthy Weight. December 28, 2023.
  2. University of Rochester Medical Center. Visualize Your Portion Size. December 1, 2009.
  3. American Heart Association. What Is a Serving? Reviewed March 26, 2024.
  4. Greger M. A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence. Am J Lifestyle Med. 2020 Apr 3;14(5):500-510.
  5. American Heart Association. Get to Know Grains: Why You Need Them, and What to Look For. Reviewed June 25, 2024.
  6. MedlinePlus. Fiber. Reviewed July 25, 2022.
  7. MedlinePlus. High-fiber foods. Reviewed July 30, 2022.
  8. Veldhorst M, Smeets A, Soenen S, Hochstenbach-Waelen A, et al. Protein-induced satiety: effects and mechanisms of different proteins. Physiol Behav. 2008 May 23;94(2):300-7.
  9. Loucks EB, Kronish IM, Saadeh FB, et al. Adapted Mindfulness Training for Interoception and Adherence to the DASH Diet: A Phase 2 Randomized Clinical Trial. JAMA Netw Open. 2023;6(11):e2339243.
  10. Harvard Health Publishing. Losing weight: Mindfulness may help. June 27, 2018
  11. Mayo Clinic. Weight loss: Gain control of emotional eating. December 2, 2022.
  12. The Yale Ledger. How to Stay Motivated While Losing Weight. May 31, 2023.
  13. Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272-283.
  14. Patel ML, Brooks TL, Bennett GG. Consistent self-monitoring in a commercial app-based intervention for weight loss: results from a randomized trial. J Behav Med. 2020 Jun;43(3):391-401.
  15. Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res. 2017;2017:6951495.
  16. Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102.
  17. Harvard Health Publishing. 5 habits that foster weight loss. February 14, 2017.
  18. Cleveland Clinic. A Beginner’s Guide to Healthy Meal Prep. January 15, 2024.
  19. Ducrot P, Méjean C, Aroumougame V, Ibanez G, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12.
  20. Njike VY, Smith TM, Shuval O, Shuval K, et al. Snack Food, Satiety, and Weight. Adv Nutr. 2016 Sep 15;7(5):866-78.
  21. Stookey JJ. Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review. Nutrients. 2016 Jan 2;8(1):19.
  22. Tate DF, Turner-McGrievy G, Lyons E, Stevens J, et al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clin Nutr. 2012 Mar;95(3):555-63.
  23. Paz-Graniel I, Becerra-Tomás N, Babio N, Serra-Majem L, 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. Clin Nutr. 2021 Jun;40(6):3982-3991.
  24. Çıtar Dazıroğlu ME, Acar Tek N. Water Consumption: Effect on Energy Expenditure and Body Weight Management. Curr Obes Rep. 2023 Jun;12(2):99-107.
  25. Apolzan JW, Beyl RA, Martin CK, Greenway FL, White U. The Effects of Alcohol Consumption on Cardiometabolic Health Outcomes Following Weight Loss in Premenopausal Women with Obesity: A Pilot Randomized Controlled Trial. Int J Environ Res Public Health. 2020 Jul 23;17(15):5302.
  26. Vercammen KA, Frelier JM, Moran AJ, Dunn CG, et al. Calorie and Nutrient Profile of Combination Meals at U.S. Fast Food and Fast Casual Restaurants. Am J Prev Med. 2019 Sep;57(3):e77-e85.
  27. American Heart Association. Cooking for Weight Loss. January 25, 2024.
  28. Weight Watchers. How cooking at home can help you lose weight. Updated July 10, 2024.
  29. van Meer F, de Vos F, Hermans RCJ, Peeters PA, van Dillen LF. Daily distracted consumption patterns and their relationship with BMI. Appetite. 2022 Sep 1;176:106136

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