12 Healthy Dieting Tips

Losing weight  – that you plan to keep off –  is not about “going on a diet.” It’s about incorporating healthy dieting tips like these into your regular routine to effectively change your lifestyle habits, including what and how you eat. Here are my top 12 healthy weight loss tips to help you lose extra pounds and maintain a healthy weight:

12 Healthy Weight Loss Tips

1. Stick to a healthy, anti-inflammatory diet.

Keep fresh fruits and vegetables, lean proteins, and healthy fats on hand. Avoid refined sugar as much as possible! Don’t live on processed foods from a fast food restaurant, vending machine, or box.

2. Be physically active.

Exercise and weight loss go hand-in-hand. Whenever possible, choose to walk instead of drive, or take the stairs rather than the elevator. Turn on the radio and dance while at home, and find a friend to walk, bike or swim with (then make the time to do it regularly). Participate in physical activities you enjoy the most, as you are more likely to continue them over time.

3. Learn to better manage stress.

Stress is linked to weight gain. Keep a journal. Regularly participate in mind/body activities like yoga and meditation, and learn to breathe deeply. Develop a social support network. Play with a pet. Get a massage or manicure. Go for a walk. Start a creative project. Laugh and laugh and laugh.

4. Drink plenty of purified water

…Instead of sodas and other sugary drinks. Before reaching for food, drink a full glass of water beforehand – it will not only hydrate you, but temporarily fill your stomach so you don’t eat too much, too fast.

5. Avoid alcohol.

Drinking a glass of wine every so often is fine, but more than one alcoholic beverage in a sitting, especially on an empty stomach, can thwart even your best attempts to lose, or maintain a healthy, weight.

6. Get enough sleep.

Sleeping more than 7 hours a night is not only linked to lowered risk of heart attack and stroke, it can help you avoid putting on excess weight due to indulged cravings… when you’re rested, you’ve less need for those high-calorie, carbohydrate-loaded foods that can help get you through the day when you’re tired. Here are some tips to help you get more sleep.

7. Detoxify your body.

Quit smoking. If you’re worried about gaining weight, be extra careful about sticking to a non-inflammatory (low-sugar) diet and getting enough exercise. Mind/body therapies (alternate stress relief strategies) can be particularly helpful when learning to quit.

8. Avoid “fattening chemicals.”

The chemicals in smoke and other sources of hormone-related weight gain such as vegetables and fruits grown with commercial pesticides may be sabotaging your attempts to lose weight. Studies have shown that exposure to such chemicals –  technically called “obesogens” – interferes with the way our bodies metabolize fat, and can lead to weight gain, even for those who eat a healthy diet for weight loss and exercise regularly.

9. Learn to recognize when you are eating for emotional reasons.

For some people, eating is a way to avoid experiencing uncomfortable emotions like fear, shame, anger, frustration, guilt, sadness, and loneliness. Get a handle on what’s eating you so you can learn to only eat when you are truly hungry.

10. Nurture (not nature) yourself!

Don’t accept that you are destined to be overweight or obese because it runs in your family. Even if you have to work twice as hard as someone without a family history of obesity, losing, or maintaining a healthy, weight is within your power through lifestyle choices you make every day. Stick with them!

11. Get back on that wagon if you fall off!

Believe in yourself and your capabilities, no matter how much weight you have to lose! Each minute, hour, day is an opportunity to make good choices when it comes to food, even if you slip up here and there.

12. Don’t deprive yourself of foods you truly enjoy.

Have a taste of unhealthy, gotta-have ‘em edibles on occasion; treat them as if they are condiments, rather than main dishes and compensate for lack of volume by eating more fruits, veggies, or nuts (nuts are “fattening” in that they contain a lot of healthy fat, but they can give you a feeling of satiety while not resulting in an insulin spike). Everything in moderation.

Watch:

  • My Healthy Cooking video series, where my son, Step, and I prepare simple dishes and drinks, and tell you about the health benefits associated with eating them. Plus, we give you lots of heart-healthy recipes to add to your culinary repertoire.
  • My Breakfast Videos, where I tell you about my favorite foods with which to get the day started and how to prepare them.
  • My Myth-or-Fact  video series, where I give you the facts underlying common myths such as Saturated Fat Is Your Enemy and Eating Fish is Heart-Smart.

© 2014, 2016 HeartMD Institute. All Rights Reserved.

Leave a Reply

13 Comments

  1. Joan Marshall

    on April 10, 2014 at 6:24 pm

    Reply

    Although my weight is in the top end of the normal range, I decided to lose 15 to 20 pounds simply by modifying my diet and walking daily in order to minimize the impact of my chronic atrial fibrilation and leaky valves on my nearly 80 year old heart. I’ve been following your dietary advice and am happy to report that over the past few months, I’ve lost 14 pounds and never feel hungry. My favorite snack between meals is a small handful of almonds which I blanch and roast myself. They’re delicious and keep me feeling energized. Thank you for your advice and guidance.

  2. DennisParker

    on June 12, 2014 at 7:31 am

    Reply

    Your blog provided us valuable information to work on. You have done a marvellous job! Please keep on posting such quality articles,

  3. Minnie Salo

    on August 18, 2014 at 2:32 am

    Reply

    What you say is encouraging. Thanks, Joan.

  4. Pauline

    on December 11, 2014 at 11:36 pm

    Reply

    I have be doing all the above for the past 12months but still cannot loose this stomach. I exercise for an hour and half 6 days per week. Still nothing

    Help, help
    Thanks for all your valuable information

    1. Karen McCormick

      on June 30, 2016 at 2:21 pm

      Reply

      Perhaps looking for sources of hidden carbs and unhealthy fats might help.

  5. Thao Nguyen

    on March 12, 2015 at 8:55 am

    Reply

    Although my weight is in the top end of the normal range, I decided to lose 15 to 20 pounds simply by modifying my diet and walking daily in order to minimize the impact of my chronic atrial fibrilation and leaky valves on my nearly 80 year old heart. I’ve been following your dietary advice and am happy to report that over the past few months, I’ve lost 14 pounds and never feel hungry. My favorite snack between meals is a small handful of almonds which I blanch and roast myself. They’re delicious and keep me feeling energized. Thank you for your advice and guidance.

  6. Enna Jamil

    on October 19, 2015 at 7:44 pm

    Reply

    really enjoy the post!!

  7. Gene

    on October 30, 2015 at 2:52 am

    Reply

    Dr. Sanatra;
    I have been sleeping on a grounding sheet for @4 years. No blood medications. The last time I had blood drawn the technician said,”wow is your blood thin, it filled the tube almost immediately. what blood thinner are you on?” I did a finger pinprick test to send away, my blood was like water and surprisingly clotted fast. 80 years old. In my past career, I have faced many blood situations with patients and realize the variations in blood thickness. Grounding rally works!!

  8. Elizabeth Kenoyer

    on December 19, 2015 at 9:49 pm

    Reply

    Would Earthing or Grounding help me get off or lower my daily dose of Coumadin? I have prosthetic heart valves due to meningitis and would do almost anything to get off the Coumadin. Thank you.

    Elizabeth Kenoyer

  9. marilynhabick

    on January 1, 2016 at 2:53 am

    Reply

    I enjoyed the article very much by Dr. Stephen Sinatra. I take some of his supplements now!

  10. anniesana

    on April 29, 2015 at 7:32 am

    Reply

    There is no any language for giving thanks to you because,your post is fulfill by a lot of tips about weight loss.I am very very pleased to you. Your all information about weight loss is huge comfortable. So,many many thanks for you.

  11. Ginny

    on August 18, 2016 at 12:18 pm

    Reply

    I have high blood pressure (160/80 without meds) & low pulse about 50 some times. I can only take 2.5 mg. of blood pressure medicine. My doctor doubled it & in a week I felt really bad. He let me go back to the 2.5 mg. I am exercising & dieting. I feel my heart beat in the back of my neck & in my legs lying down. In my neck, sitting. It bothers me. My doctor doesn’t know why some people feel this & others don’t. I haven’t been to a cardiologist , yet.

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