8 Tips for Healthy, Sustainable Weight Management, According to Registered Dietitians

Try 0.8–1.0 grams of protein per kilogram of body weight and 20–30% of daily calories from poultry, fish, eggs, beans, lentils, and dairy to feel full, maintain energy, and lose weight.

Eat Plenty of Protein

Eat 1.5–2 cups of fruits and 2–3 cups of vegetables daily to lose weight and lower your risk of diabetes, high blood pressure, cancer, and heart disease.

Increase Your Fruit and Vegetable Intake

Choose natural, whole foods over processed "diet" foods to feel fuller and get more nutrients, focusing on fruits, vegetables, lean proteins, and whole grains.

Eat More Whole Foods

Limit refined carbs like white bread, pasta, and sugary cereals, opting for whole-wheat bread, quinoa, steel-cut oats, and starchy veggies to reduce cravings and overeating.

Decrease Refined Carbs and Sweets

Drinking water before meals can reduce calorie intake and boost metabolism; aim for 4–8 glasses before meals and 15.5 cups per day for men and 11.5 cups for women.

Drink More Water

Sugary drinks are high in calories and can hinder weight loss; opt for plain, naturally-flavored, or seltzer water instead.

Avoid Drinking Sugary Drinks

Moderate caffeine from coffee and green tea can boost metabolism and aid weight management; limit to 2–3 cups per day without added sweeteners.

Drink Coffee and Green Tea

Alcohol is high in empty calories and can impede weight loss; moderate intake may not cause weight gain but can make losing weight harder.

Avoid or Limit Alcohol