If you want to lose weight and keep it off, talk to a registered dietitian nutritionist. They can help you create a healthy eating plan that works for your lifestyle.

During your first appointment, the dietitian may ask you to keep a food log for several days. This is a great way to identify patterns and address unhealthy habits that need to change.

Eat More Fruits and Vegetables

When it comes to healthy weight loss, the first place you should look is at your diet. Filling up on nutrient-rich fruits and vegetables can help crowd out foods higher in empty calories and make you less hungry.

You should aim for five daily servings of fruits and veggies, making sure you get a mix of colors. Try whole fruits for a natural sweetness, and add frozen or canned varieties to your diet too. Avoid fruit juices, which have lost their fiber and are high in sugar.

Filling up on vegetables, including cruciferous veggies, can help you feel fuller and burn fat at the same time. They’re also a great snack option, as they are naturally sweet and satisfying. Try adding them to salads or using them as a base for main dishes such as chicken and vegetables or pasta.

Plan Your Meals

Meal planning can be a time-consuming process, but it helps you save money and boost nutrition. Creating a meal plan is also a great way to prevent making unhealthy decisions at the grocery store.

Start by plugging in healthy meals to a weekly calendar, either on an app or with pen and paper. Next, check your pantry and fridge to see what you already have on hand.

Then, make a list of any ingredients you need to buy for the week. When you’re shopping, remember to stick to your budget! If you go over budget on one week, cut back the following week. This strategy will help you avoid an all-or-nothing mentality that can derail your weight loss goals. Eventually you’ll find a balance that feels good and is sustainable.

Drink More Water

Achieving your weight loss goals may seem like a daunting task, but upping your water intake could help you shed pounds in a variety of ways. Drinking more H2O can suppress your appetite, boost your metabolism, and make exercising easier and more efficient.

In fact, people who drank two glasses of water right before their meals in a small 2016 study ate 22% less food than those who didn’t drink any water. Drinking water before meals can also promote satiation, as it passes through the stomach quickly and stretch the stomach muscles, which signals your brain that you’re full.

If drinking plain water doesn’t appeal to you, consider adding healthful flavor with sliced cucumbers, mint leaves, fresh or frozen fruit, and ginger. Drink a glass of water before and during all meals, as well as before and after any exercise or workout.

Get More Sleep

A good night’s rest is vital for healthy weight loss. When you get enough sleep, your body has the energy to keep your metabolism and appetite in check.

Studies suggest that sleep deprivation increases hunger and cravings for high-calorie foods. It also reduces physical activity and makes it harder to lose weight.

Getting a full night of sleep helps you feel more alert throughout the day, making it easier to make healthy choices. In fact, one study found that adults who slept at least eight hours a night ate about 270 fewer calories per day than those who got less sleep.

Stick to a regular schedule of going to bed and waking up at the same time every day, even on weekends. Sleeping in a cool room may help as well; researchers suggest that cooler temperatures can stimulate brown fat, which burns calories to generate heat.

Exercise More

Adding more exercise to your diet is essential, as it can help you burn calories and feel good. But don’t rely on it to do all the work. You can’t out-exercise a bad diet.

For example, if you’re used to having a 20-ounce bottle of soda or a large iced coffee with milk or sugar a day, slowly cut back on those foods. Aim to eat less of them each week until you’re down to just one or two a day.

Try to do cardio (walking, swimming, biking, dancing, aerobics) for at least 30 minutes most days of the week. And make sure to incorporate some moderate to high intensity strength training to help build muscle. This helps your body burn more calories at rest.