The #1 Habit You Should Start to Lose Weight, According to a Dietitian

Losing weight can be tough, and all the confusing weight-loss advice online makes it even more difficult. Many extreme diets promise quick results, but they are also incredibly restrictive. After following a weight-loss plan for a few days, you may find yourself extremely hungry and probably miserable. 

Although calories factor into weight loss, the key to losing weight is to avoid getting to the point of being too hungry. As a matter of fact, the No. 1 habit to lose weight is to eat before you are ravenous. In this article, you’ll learn why that’s the case and other tips for eating for weight loss. 

Understanding Weight Loss

Although social media may tell you otherwise, weight loss doesn’t come down to one small change. Many habits and behavior changes over time factor into long-term weight-loss success. That said, weight loss results from maintaining a calorie deficit over time. But, eating too little often results in extreme hunger, which can lead to overeating. So how do you find the right balance of eating enough but not too much? Listen to your hunger and satiety cues, and don’t let yourself get too hungry.

The #1 Habit to Start to Lose Weight: Eat Before You’re Ravenous

One habit to start for successful weight loss is learning to eat before you’re ravenous. We’ve all been there—you got wrapped up in a task, or you were out longer than expected, and you didn’t have time to eat. Now you ransack the fridge and eat a spoonful of peanut butter, a handful of chips, a cookie and anything else you can get your hands on. Hundreds of calories later, you probably still don’t feel satisfied. 

When you’re overly hungry, it’s easy to reach for any food that sounds good. Extreme hunger can be a recipe for overeating and possibly even bingeing to satisfy hunger. Because it takes time for the brain to tell your stomach it’s full, eating when you’re super hungry may cause you to eat too much. 

And if you think you can control hunger for the end goal of losing weight, think again. For instance, research shows that ​​skipping breakfast may increase the risk of overweight or obesity.

How to Eat for Weight Loss

These helpful eating tips will help you feel full between meals so you won’t get so hungry. 

Eat Frequently Throughout the Day

There is much scientific research surrounding meal regularity and weight loss. Eating frequently and sufficiently has been shown to help with weight loss. For example, one study found that setting and sticking to a specific time for breakfast, lunch and dinner may boost weight-loss success. It also found that eating the same amount of calories at each meal may also benefit weight loss. The study authors do not hypothesize the cause of this success. However, the results showcase the power of eating regular, consistent meals for weight management. 

If eating at the same time every day doesn’t work for your lifestyle, try eating every three to four hours, whether that’s a meal or snack. This window will allow you enough time to digest your food but prevent you from going so long between meals that you’re ravenous. If you struggle with distractions, set a timer on your phone until eating every few hours becomes second nature. 

Prioritize Protein

Not only does protein contribute to muscle growth, it may also aid in weight loss. Eating protein keeps you full, which is a key component of controlling hunger. A multitude of research shows the link between protein consumption and weight-loss success. 

Eating plenty of protein can help not only decrease body weight, but also preserve calorie-burning muscle tissue. Protein also increases hormones that signal satiety while lowering hormones that induce hunger, so getting enough protein may reduce food intake over time.

Make sure you eat protein at every meal and snack to keep you full between meals. Many people skimp on protein at breakfast and snacks. If you don’t always eat enough protein throughout the day, high-protein smoothies and protein balls can help you get more of this satisfying nutrient.

Eat Balanced Meals

Although you may think you need to drastically reduce carbs or fat to lose weight, research shows that may not be the case. Studies suggest the most important aspect of losing weight is choosing a balanced, healthy eating plan that works with your food preferences.

Although low-carbohydrate diets work for some people, they may be difficult to maintain for a long period of time. Plus, carbohydrate-rich foods, like fruits, vegetables, whole grains, beans and legumes, supply fiber, which keeps you full and may therefore help with weight loss. Eat meals that have a balance of whole-food carbohydrates and lean proteins, with a dash of healthy fats.

The Bottom Line

If weight loss is a goal, start eating more frequently throughout the day. Try not to let yourself get too hungry, and eat before you’re ravenous. This prevents the out-of-control feeling around food and allows you to eat smaller portions more frequently. In addition, prioritizing protein and eating well-balanced meals can help you lose weight and keep it off.