The 25 Best Diet Tips to Lose Weight and Improve Health

Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape.

If you're looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.
From the diets promoting raw foods to meal plans that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day.
The problem is, although very restrictive diets and elimination meal plans will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.
Although losing 10 pounds (4.5 kg) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable.
The real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life.
The following tips are healthy, realistic ways to get you back on track and headed towards your weight and fitness goals.
Here are 25 of the best dieting tips to improve your health and help you lose weight.
1. Fill up on Fiber
Fiber is found in healthy foods including vegetables, fruits, beans and whole grains.
Some studies have shown that simply eating more fiber-rich foods may help you lose weight and keep it off (1Trusted Source, 2Trusted Source).
Increasing your intake is as easy as adding beans to your salad, eating oats for breakfast or snacking on fiber-rich nuts and seeds.
2. Ditch Added Sugar
Added sugar, especially from sugary drinks, is a major reason for unhealthy weight gain and health problems like diabetes and heart disease (3Trusted Source, 4Trusted Source).
Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy.
Cutting out foods high in added sugars is a great way to lose excess weight.
It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading nutrition labels is a must.
3. Make Room for Healthy Fat
While fat is often the first thing that gets cut when you’re trying to slim down, healthy fats can actually help you reach your weight loss goals.
In fact, following a high-fat diet that’s rich in foods like olive oil, avocados and nuts has been shown to maximize weight loss in several studies (5Trusted Source, 6Trusted Source).
What’s more, fats help you stay fuller for longer, decreasing cravings and helping you stay on track.
4. Minimize Distractions
While consuming meals in front of your TV or computer may not seem like diet sabotage, eating while distracted may cause you to consume more calories and gain weight (7Trusted Source).
Eating at the dinner table, away from potential distractions, is not only a good way to keep your weight down — it also allows you time to reconnect with loved ones.
Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer.
5. Walk Your Way to Health
Many people believe they must adopt a rigorous exercise routine to jumpstart weight loss.
While different types of activity are important when you’re attempting to get in shape, walking is an excellent and easy way to burn calories.
In fact, just 30 minutes of walking per day has been shown to aid in weight loss (8Trusted Source).
Plus, it’s an enjoyable activity that you can do both indoors and outside at any time of day.
6. Bring out Your Inner Chef
Cooking more meals at home has been shown to promote weight loss and healthy eating (9, 10Trusted Source).
Although eating meals at restaurants is enjoyable and can fit into a healthy diet plan, focusing on cooking more meals at home is a great way to keep your weight in check.
What’s more, preparing meals at home allows you to experiment with new, healthy ingredients while saving you money at the same time.
7. Have a Protein-Rich Breakfast
Including protein-rich foods like eggs in your breakfast has been shown to benefit weight loss (11Trusted Source).
Simply swapping your daily bowl of cereal for a protein-packed scramble made with eggs and sauteed veggies can help you shed pounds.
Increasing protein intake in the morning may also help you avoid unhealthy snacking and improve appetite control throughout the day (12Trusted Source).
8. Don’t Drink Your Calories
While most people know they should avoid sodas and milkshakes, many people don’t realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients.
Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar.
Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much.
Focus on hydrating with water to minimize the number of calories you drink throughout the day.
9. Shop Smart
Creating a shopping list and sticking to it is a great way to avoid buying unhealthy foods impulsively.
Plus, making a shopping list has been shown to lead to healthier eating and promote weight loss (13Trusted Source, 14Trusted Source).
Another way to limit unhealthy purchases at the grocery store is to have a healthy meal or snack before you go shopping.
Studies have shown that hungry shoppers tend to reach for higher-calorie, unhealthy foods (15Trusted Source).
10. Stay Hydrated
Drinking enough water throughout the day is good for overall health and can even help you maintain a healthy weight.
One study of over 9,500 people found that those who were not adequately hydrated had higher body mass indexes (BMIs) and were more likely to be obese than those who were properly hydrated (16).
What’s more, people who drink water before meals have been shown to eat fewer calories (17Trusted Source).
11. Practice Mindful Eating
Rushing through meals or eating on the go may lead you to consume too much, too quickly.
Instead, be mindful of your food, focusing on how each bite tastes. It may lead you to be more aware of when you are full, decreasing your chances of overeating (18).
Focusing on eating slowly and enjoying your meal, even if you have limited time, is a great way to reduce overeating.
12. Cut Back on Refined Carbs
Refined carbs include sugars and grains that have had their fiber and other nutrients removed. Examples include white flour, pasta and bread.
These types of foods are low in fiber, are digested quickly and only keep you full for a short period of time (19Trusted Source).
Instead, choose sources of complex carbohydrates like oats, ancient grains like quinoa and barley, or veggies like carrots and potatoes.
They’ll help keep you fuller for longer and contain many more nutrients than refined sources of carbohydrates.
13. Lift Heavier to Get Lighter
Although aerobic exercise like brisk walking, running and biking is excellent for weight loss, many people tend to focus solely on cardio and don’t add strength training to their routines.
Adding weight lifting to your gym routine can help you build more muscle and tone your entire body.
What’s more, studies have shown that weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are at rest (20).
14. Set Meaningful Goals
Fitting into jeans from high school or looking better in a swimsuit are popular reasons why people want to lose weight.
However, it’s much more meaningful to truly understand why you want to lose weight and the ways that weight loss may positively affect your life. Having these goals in mind may help you stick to your plan.
Being able to play tag with your children or having the stamina to dance all night at a loved one’s wedding are examples of goals that can keep you committed to a positive change.
15. Avoid Fad Diets
Fad diets are promoted for their ability to help people lose weight fast.
However, these diets tend to be very restrictive and not easy to maintain. This leads to yo-yo dieting, where people lose pounds, only to gain them back.
While this cycle is common in those trying to shape up quickly, yo-yo dieting has been linked to a greater increase in body weight over time (21Trusted Source, 22Trusted Source).
Additionally, studies have shown that yo-yo dieting can increase the risk of diabetes, heart disease, high blood pressure and metabolic syndrome (23Trusted Source).
These diets may be tempting, but finding a sustainable, healthy eating plan that nourishes your body instead of depriving it is a much better choice.
16. Eat Whole Foods
Keeping track of exactly what is going into your body is a great way to get healthy.
Eating whole foods that don’t come with an ingredient list ensures that you are nourishing your body with natural, nutrient-dense foods.
When purchasing foods with ingredient lists, less is more.
If a product has lots of ingredients that you are unfamiliar with, chances are it is not the healthiest option.
17. Buddy Up
If you are having trouble sticking to a workout routine or healthy eating plan, invite a friend to join you and help you stay on track.
Studies show that people who slim down with a friend are more likely to stick with weight loss and exercise programs. They also tend to lose more weight than those who go it alone (24Trusted Source, 25Trusted Source, 26).
Plus, having a friend or family member with the same health and wellness goals can help you stay motivated while having fun at the same time.
18. Don’t Deprive Yourself
Telling yourself that you will never have your favorite foods again is not only unrealistic, but it may also set you up for failure.
Depriving yourself will only make you want the forbidden food more and may cause you to binge when you finally cave in.
Making room for appropriate indulgences here and there will teach you self-control and keep you from feeling resentful of your new, healthy lifestyle.
Being able to enjoy a small portion of a homemade dessert or indulging in a favorite holiday dish is part of having a healthy relationship with food.
19. Be Realistic
Comparing yourself to models in magazines or celebrities on TV is not only unrealistic — it can also be unhealthy.
While having a healthy role model can be a great way to stay motivated, being overly critical of yourself can set you back and may lead to unhealthy behaviors.
Try focusing on how you feel rather than concentrating on how you look. Your main motivations should be to get happier, fitter and healthier.
20. Veg Out
Vegetables are loaded with fiber and the nutrients your body craves.
What’s more, increasing your vegetable intake can help you lose weight.
In fact, studies show that simply eating a salad before a meal can help you feel full, causing you to eat less (27Trusted Source).
Additionally, filling up on veggies throughout the day can help you maintain a healthy weight and may decrease your risk of developing chronic diseases like heart disease and diabetes (28Trusted Source, 29Trusted Source, 30Trusted Source).
21. Snack Smart
Snacking on unhealthy foods can cause weight gain.
An easy way to help shed pounds or maintain a healthy weight is to make an effort to have healthy snacks available at home, in your car and at your place of work.
For example, stashing pre-portioned servings of mixed nuts in your car or having cut-up veggies and hummus ready in your fridge can help you stay on track when a craving strikes.
22. Fill the Void
Boredom may lead you to reach for unhealthy foods.
Studies have shown that being bored contributes to an increase in overall calorie consumption because it influences people to eat more food, healthy and unhealthy (31Trusted Source).
Finding new activities or hobbies that you enjoy is an excellent way to avoid overeating caused by boredom.
Simply going for a walk and enjoying nature can help get you in a better mindset to stay motivated and stick to your wellness goals.
23. Make Time for Yourself
Creating a healthier lifestyle means finding the time to put yourself first, even if you don’t think it’s possible.
Life often gets in the way of weight loss and fitness goals, so it is important to create a plan that includes personal time, and stick to it.
Responsibilities like work and parenting are some of the most important things in life, but your health should be one of your top priorities.
Whether that means preparing a healthy lunch to bring to work, going for a run or attending a fitness class, setting aside time to take care of yourself can do wonders for both your physical and mental health.
24. Find Workouts You Actually Enjoy
The great thing about choosing a workout routine is that there are endless possibilities.
While sweating through a spin class might not be your cup of tea, mountain biking in a park might be more up your alley.
Certain activities burn more calories than others. However, you shouldn't choose a workout based solely on the results you think you’ll get from it.
It’s important to find activities that you look forward to doing and that make you happy. That way you are more likely to stick with them.
25. Support Is Everything
Having a group of friends or family members that supports you in your weight and wellness goals is critical for successful weight loss.
Surrounding yourself with positive people who make you feel good about creating a healthy lifestyle will help you stay motivated and on track.
In fact, studies have shown that attending support groups and having a strong social network helps people lose weight and keep it off (32).
Sharing your goals with trustworthy and encouraging friends and family can help you stay accountable and set you up for success.
If you don’t have a supportive family or group of friends, try joining a support group. There are a large number of groups that meet in person or online.
The Bottom Line
While there are many ways to lose weight, finding a healthy eating and exercise plan that you can follow for life is the best way to ensure successful, long-term weight loss.
Although fad diets may offer a quick fix, they are often unhealthy and deprive the body of the nutrients and calories it needs, leading most people to return to unhealthy habits after they hit their weight loss goal.
Being more active, focusing on whole foods, cutting back on added sugar and making time for yourself are just a few ways to get healthier and happier.
Remember, weight loss is not one-size-fits-all. To be successful, it is important to find a plan that works for you and fits well with your lifestyle.
It’s not an all-or-nothing process, either. If you can’t commit to all the suggestions in this article, try starting with just a few that you think will work for you. They’ll help you reach your health and wellness goals in a safe and sustainable way.

7 Motivating Gym Tips for Beginners

New to working out? You might be wondering where to start. Follow these seven gym tips for beginners to feel stronger — physically and mentally — before and after every gym session.

1. BE PROUD
Before diving into the practical gym tips for beginners, remember that the most important exercise catalyst is confidence. Whether you're lifting 100 pounds or 1 pound, you should be proud of yourself for showing up at the gym at all! Don't be intimidated by others or scared to ask for help.
Remember that everyone at the gym was once in your shoes. Those first few workouts, no matter how "easy" they are in terms of physical intensity, are often the most mentally challenging. Be proud, remain confident and trust that your gym skills and fitness savvy will increase over time.
2. STAY STRONG
Beginners often flock to the treadmills and stationary cycles because these machines are easy for all ages and ability levels. But don't get stuck in a cardio rut — try incorporating at least two days of strength training into your weekly routine. If you aren't feeling ready to explore the weight room, remember that bodyweight exercises can be just as effective at building strength.
Not really sure where to start? Try one of Planet Fitness' unlimited, free fitness training sessions offered to all members through PE@PF. These small group sessions are led by certified trainers and can teach you basic weight-training and workout movements. Additionally, most Planet Fitness locations offer a 30-minute Express Circuit training option that can guide you through a full-body workout.
3. WORK HARD
If you're not sweating by the end of your workout, perhaps you aren't pushing yourself hard enough. Try to reach an "out of breath" state at least once during your workout by incorporating high-intensity movements like sprinting, jumping jacks, burpees or squat jumps.
4. ASK HOW
Instead of shying away from exercises or equipment you're unfamiliar with, ask a gym employee or fellow gym-goer for help. Utilize resources like ACE Fitness' exercise library and the CDC's workout videos for tips on form and technique. Another good idea is working with a certified trainer to help familiarize yourself with the gym layout and draft a workout plan.
5. EAT UP
Working out won't yield results if your diet isn't in check, too. Replace unhealthy foods with healthy alternatives and try to cut back on sugar. A good place to start is following the USDA's recommendation of filling at least half of your plate with fruits and vegetables.
It's a good idea to prepare before (and refuel after) every workout with high-protein snacks like nuts, yogurt, deli meat, hummus and cottage cheese. Of course, maintaining a balanced diet will help you meet your fitness goals, but it's also realistic to enjoy an indulgence here and there!
6. BE REALISTIC
Losing weight, gaining strength, boosting endurance and increasing flexibility are all long-term goals — so don't expect to reach ultimate strength in a single week. Be realistic about the goals you set for yourself. For example, see if you can add five more pounds to your shoulder press or shave ten seconds off of your mile time within a month.
7. REST AND REPEAT
Even the most experienced athletes appreciate the importance of rest after a hard workout. Try to get eight hours of sleep every night, take at least one rest day a week and always walk into the gym ready to repeat another solid workout. Once you get into a routine, you'll graduate from your "beginner" status in no time.

The Best "Healthy" Alternatives to White Sugar, Ranked

Ideally, you might consider quitting sugar in all forms, at least for a time. Even going just 30 days without the stuff can help reset your hormones and blood sugar, clear up your skin, and curb the addiction overall. (I did it last year, and within days, I suddenly had a very different idea of what I considered "sweet.")

"Unfortunately, sugar is sugar," says Mia Rigden, nutrition expert, holistic health coach, and founder of The Rasa Life. "Instead of substituting one sugar for another, the best strategy is to train your body to crave less of it." Rigden offers a 21-day challenge wherein she encourages clients to ditch sugar altogether and substitute with fruit and stevia.
But we're also big believers in making smart decisions while still indulging what you crave, which is why we asked Rigden for her POV on some of the healthier alternatives to white sugar. "To satisfying my sweet tooth, I look for sugars that give you more than just a sweet taste," she says—that means sweeteners with more of a nutritional boost, from antioxidants to fiber. From honey to maple syrup, she ranks her favorites below.
But first, a note on "bad" sugar
If you really want to go cold turkey on white sugar, it's time to start reading labels if you aren't already: It's hiding in everything from salad dressings to salsa. Look for "cane sugar" and try to avoid it as much as possible—even if it's dubbed "natural" or "organic," it's still white sugar—since even a small amount can throw your hormones and blood sugar out of whack.
The same goes for alcohol. There's a reason Dry January is such a popular concept: Our bodies feel really good when we abstain, and not just because we're skipping out on Sunday morning hangovers. Alcohol's sugar content tends to throw our insulin production into overdrive, which tells the body to store the excess glucose as fat. This also makes us crave more sugar. Pair that with poor decision-making, and we're stuck in a vicious cycle.
A glass of wine might be your preferred method of winding down from a tough day at the office, but it's also worth knowing why you might be hankering for something sweet after a few sips. With that in mind, perhaps it's worth indulging with one of the healthier sugar alternatives listed below.
Fruit-sweetened juices
The good: If you're opting for a juice made with natural ingredients and without any added sugars—or better yet, a vegetable blend—then you're likely getting your fill of vitamins, antioxidants, and other nutrients.
The bad: However, we've said it before, and we'll say it again: Green juices are notoriously high in sugar, even if it's sourced solely from fruit. That's because most juices require several servings of fruit to fill an entire cup—and contain minimal fiber to counteract the carbohydrate load. "Apple juice, for example—even when mixed with kale juice—raises your blood sugar so much more than the whole apple and will having you cravings sugar and carb-rich foods like bread and pasta all day," says Rigden.
In other words, it might seem virtuous to knock back a kale-laced beverage, but you'll likely cause a spike in your blood sugar at the same. "When your blood sugar has a quick spike, it will crash just as low, leaving your body craving more sugar to get those blood sugar levels back up," Rigden adds. "It's a vicious and highly addictive cycle."
The verdict: Either opt for a green juice with a much higher veggie-to-fruit ratio or, better yet, go for a smoothie to ensure you're getting some fiber (and potentially fat and protein) as well.
Honey
The good: "Honey is said to be slightly easier to digest than cane sugar because the sugar is already partially broken down by the bees," says Rigden. "It also has other health benefits, including vitamins, minerals, and antioxidants. Honey provides allergy relief and is a cough suppressant."
The bad: One teaspoon of honey contains 23 calories and 6 grams of sugar compared to white sugar's 16 calories and 4 grams of sugar. Honey does contain less fructose and glucose than sugar but enough to still cause an insulin spike (especially if you overdo it).
The verdict: In order to get the most nutritional bang for your buck, look for "raw" and organic honey, which tend to be less processed and contain more natural minerals. And you'll still want to use it in moderation. Honey is actually denser and sweeter than sugar, so you can use even less of it. (Start with half a teaspoon.)
Coconut sugar
The good: "Coconut sugar contains inulin, a prebiotic fiber that is good for your digestive system and slows glucose absorption," says Rigden. "It is is also full of vitamins, minerals, and phytonutrients." It's considered a low-glycemic sweetener, as well, meaning it has less of a drastic impact on your blood sugar than regular sugar. And bakers, take note: Unlike the other alternatives listed here, coconut sugar can be subbed one-for-one with white sugar.
The bad: Coconut sugar is actually composed largely of table sugar—a little more than 75%, according to research. Inulin and other minerals make up that other 25%, but that fructose and glucose content can still mess with your insulin and hunger levels.
The verdict: Use it in moderation as you would regular sugar, but know that you are getting an additional nutritional boost.
Dates
The good: "Dates are loaded with fiber, vitamins, and minerals," says Rigden—that includes calcium, iron, potassium, and magnesium. "They are relatively low on the glycemic index, which means that they spike your blood sugar less than refined sugars," she adds.
The bad: Dates—particularly those of the extra tasty Medjool variety—are still naturally quite high in carbohydrates, clocking in 66 calories and 16 grams of sugar per tiny fruit.
The verdict: Dates are still a solid bet in the grand scheme of sugar alternatives because of their low-glycemic status. "It's extremely important to consider how you consume your sugar," says Rigden. "Eating sugar alongside fiber, fat, and protein can help mitigate blood sugar spikes." Dates contain lots of fiber and trace amounts of protein, and as for whetting your sweet tooth, they're not nicknamed "nature's candy" for nothing.
Maple syrup
The good: It's one of the most natural, unrefined sources of sugar out there. "It also has a lot of antioxidants, including inflammation-fighting polyphenols," says Rigden. Hot tip: "The darker the syrup, the more antioxidants it contains," she adds.
Maple syrup also contains less overall sugar than honey does and, more specifically, less fructose (that's the sugar compound that can seriously mess with your liver and heart health). Plus, it contains trace amounts of fat, which, as mentioned, can help assuage blood sugar spikes.
The bad: Maple syrup might contain less sugar than honey, but it also contains fewer vitamins—and its sugar content isn't exactly insignificant. One teaspoon of maple syrup contains 17 calories and 4 grams of sugar, and since it isn't as sweet as honey, you might be inclined to use a little more.
The verdict: If you're down with its distinctive flavor, maple syrup is a great substitute for regular sugar or even honey if you're trying to cut back on your fructose load.
Stevia
The good: Rigden's preferred sugar alternative is distinctive because it doesn't contain any sugar—or calories, for that matter. "I'm a big fan of stevia," she says. "If you ever get a chance to try a real stevia leaf, it will blow your mind!" Those leaves are about 40 times sweeter than sugar, and the powdered form can be up 300 times sweeter—which means that a little goes a very, very long way.
The bad: Stevia itself doesn't spike your blood sugar, but its excessive sweetness can still get you into trouble. "Even though it doesn't have any calories, your taste buds cue your body that calories are coming, and when they don't, it could make you want to eat more," says Rigden. "Everything in moderation."
The verdict: It's a great option, especially in the realm of calorie-free sweeteners. Even other "natural" sweeteners on the market like xylitol tend to cause gas and other digestive issues. But it's also not immune to unhealthy additives. "You need to make sure to get unbleached stevia, as there are some products out there that are not as pure," says Rigden.
Other options
If you're really looking to dial down your sweet tooth, Rigden suggests skipping sugar substitutes altogether and finding flavor from other sources. "Coconut and cinnamon both have a sweet taste, without any sugar," she says. " I especially love coconut butter in smoothies (or by the spoonful) for its natural sweetness and heavy dose of healthy fats. Cinnamon regulates blood sugar levels, so it's a great way to offset sweeter foods (like fruit) or to add to smoothies or your morning brew—coffee or matcha—in place of sugar."
Much of this all comes down to personal preference, which is why it's up to you to experiment and figure out what alternative works best for you.