{"id":4956,"date":"2021-07-24T01:00:45","date_gmt":"2021-07-24T01:00:45","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=4956"},"modified":"2026-10-16T14:21:10","modified_gmt":"2026-10-16T14:21:10","slug":"rethinking-dieting","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/rethinking-dieting\/","title":{"rendered":"Rethinking Dieting: 12 REAL Ways to Lose Weight!"},"content":{"rendered":"

Rethinking dieting is something to consider, especially if your current diet isn’t working or you feel deprived when following it.<\/p>\n

Fortunately, you don’t have to starve yourself to reach and maintain a healthy weight!<\/p>\n

Rethinking dieting involves doing what you can to add healthy foods and habits to your daily routine, rather than depriving yourself.<\/p>\n

Eat the right balance of nutritious foods to avoid junk food cravings.<\/p>\n

By increasing activities of daily living, you can consume enough calories throughout the day to avoid hunger.<\/p>\n

Try the tips below to change your mindset, as well as feel satisfied and energized, while moving toward your goal weight with ease!<\/p>\n

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Rethinking Dieting: Diet Don’ts<\/h2>\n

The term dieting might make you think of the diet strategies below, but don’t turn to these often-ineffective (at least long-term) weight-loss cliches:<\/p>\n

Starvation Diets<\/h3>\n

Starvation diets may work short-term, but they can make you feel awful and aren’t a good long-term healthy weight management strategy.<\/p>\n

Not eating for long time periods can cause nutritional deficiencies, fatigue, extreme hunger, a slower metabolism, problems concentrating, rapid weight loss, and even hair loss!<\/p>\n

Furthermore, starvation diets aren’t sustainable.<\/p>\n

Once you start increasing your calorie intake, expect to pack on unwanted pounds.<\/p>\n

Studies<\/a> show that slower weight loss is more effective for reductions in waist and hip circumference, body fat percentage, and overall fat mass, while rapid weight loss often causes decreased body water, muscle loss, and a slower metabolism in addition to fat loss.<\/p>\n

At the end of the day, slow weight loss increases your chance of keeping lost weight off long term.<\/p>\n

Aim to lose about 1-2 pounds per week.<\/p>\n

You might lose more weight than this initially, especially if you have a lot of weight to lose.<\/p>\n

The key is to eat when you feel hungry, stop eating when you feel full, and get regular exercise and plenty of sleep!<\/p>\n

Skipping Meals<\/h3>\n

Skipping meals isn’t the best weight loss strategy for several reasons.<\/p>\n

Like with starvation diets, skipping meals can cause fatigue, hunger, and a slower metabolism.<\/p>\n

And, meal skipping isn’t necessary to effectively drop weight.<\/p>\n

Instead of skipping meals entirely, try meal replacement shakes or bars in place of one or two of your meals.<\/p>\n

Doing so can help you control your calorie intake, especially when you’re on the go or tight on time, without feeling hungry or deprived!<\/p>\n

Many types of meal replacement shakes and bars are packed with protein, fiber, heart-healthy fats, vitamins, and minerals.<\/p>\n

You can make your own meal replacement shakes by blending protein powder<\/a> with water, milk, or plant milk plus ice, fruit, oatmeal, almond butter, peanut butter, or other nut butters. Add ice too!<\/p>\n\t\t

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Eliminating Certain Food Groups<\/h3>\n

If you’ve tried popular fad diets in the past, you probably know a little bit about low-carb and low-fat dieting.<\/p>\n

But eliminating (or cutting way back on) certain food groups puts you at risk of fatigue, nutritional deficiencies, hair loss, unhealthy skin, and other unpleasant side effects.<\/p>\n

Studies<\/a> show that low-carb and low-fat diets are both effective for weight loss, with low-carb diets often working better than low-fat diets.<\/p>\n

However, you need the right balance of carbohydrates, protein, and fat to look and feel your best and maintain high energy levels.<\/p>\n

If you cut back on carbohydrates to lose weight, do so by eliminating sodas, other sugary drinks, sweets, and other foods and drinks containing added sugar.<\/p>\n

Steer clear of white bread, white rice, white buns, and other refined grains.<\/p>\n

Keep plant-based carbs (fruits, vegetables, whole grains, legumes, nuts, and seeds) in your meal plan and consume healthy fats (olive oil, other plant oils, avocados, nuts, and seeds) at each meal to boost satiety and enhance vitamin absorption.<\/p>\n

Yo-Yo Dieting<\/h3>\n

Yo-yo dieting, as the name implies, happens when you go on a diet for a period of time, resort back to normal eating habits (and usually gain when you do so), and diet once again to lose weight.<\/p>\n

This pattern isn’t the best choice for healthy weight management, as you often gain and lose weight in a “yo-yo” pattern without being able to sustain an ideal weight long-term.<\/p>\n

Instead, find healthy eating habits you can stick with for a lifetime.<\/p>\n

Rethinking Dieting: Diet Dos<\/h2>\n

After knowing what not to do while dieting, consider rethinking dieting by using the following tips to lose weight slowly and steadily and keep lost weight off long-term!<\/p>\n

Boost Your Fruit and Veggie Intake<\/h3>\n

Increasing your intake of fruits and vegetables, especially lower-calorie fruits and veggies, is one of the best ways to stay full during effective weight loss.<\/p>\n

Eat low-calorie foods first at mealtime.<\/p>\n

Examples of fruits and veggies lower in calories include:<\/p>\n

Lower-Calorie Fruits (1 cup)
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