Struggling to shedweight and keep it off? We askeda registered dietitian, Nicole Hopsecger, RD, LD, for the top weight loss tips she shares with patients.

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Whatever diet you choose and many different diets can help you lose weight dont give up because you get too hungry.

Hunger is a normal response to reducing calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite, says Hopsecger. Higher-protein, high-fiber meal plans are best for controlling your hunger and appetite.

Replace processed carbs like white bread, bagels, muffins or donuts for breakfast with high-protein/high-fiber foods like eggs, or Greek yogurt mixed with chia seeds and berries. Youll find that you stay fuller, longer.

This reduces sugars and white flour (pastries, white bread, candy, juice, etc.) in your diet, and helps you to choose carbs that better support your appetite and nutrition needs says Hopsecger. The more fiber in your diet, the better!

Fiber helps improve blood sugar control, helps lower cholesterol and reduces your risk of chronic diseases like diabetes, colorectal cancer and heart disease. When you have diabetes, a diet with fewer carbs (like bread, pasta, rice, desserts, sugary beverages, juice) is also important because youll need less insulin. And that can help prevent hunger, fat storage and weight gain.

Foods rich in fiber include legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes) and fruit (apples, berries, oranges, pears).

Its easy to get discouraged when you look only at your weight. Focus instead on making good food choices, watching portions and exercising regularly, Hopsecger says. If you lead with these behaviors, the weight loss will follow.

Replace a goal like lose two pounds a week with specific mini-goals, like eat 1 cup of veggies at dinner, walk 20 minutes a day or keep a daily food log. If youre disappointed with your weight progress at weeks end, reflect on how well you stuck to each goal.

If youve made healthy changes, congratulations! she says. If you fell short, ask yourself why. Were the goals too difficult? Do you need a stronger support system? Is a major barrier in your way? Then either tweak your goals or focus on the factors you can control.

Try tracking lifestyle changes, food, exercise and weight in a journal. At the end of each week, check off which new habits are going well and which need more work. Your health is a lifelong journey, she says.

Different weight loss approaches work for different people. But plant foods should be the foundation of any diet.

Research strongly supports the benefits of plant-based nutrition approaches for weight loss, disease prevention and overall health, says Hopsecger. Whether youre eating vegetarian, paleo, high-fat, vegan or pegan (a combination of paleo and vegan), your diet should include a variety of foods from the earth. Just remember that a plant-based diet still requires portion control!

That means enjoying lots of non-starchy vegetables like broccoli, cauliflower, kale, cucumbers and bok choy, and fruits like berries, apples and pears.

Plant-based foods contain a variety of vitamins, minerals and phytonutrients that help support your cells and reduce inflammation, she says. They also provide fiber and water, both of which help you feel fuller.

When you label foods as good and bad, you naturally fixate on foods you shouldnt eat but typically still crave and likely will crave more when theyre totally off limits.

Focus instead on choosing the right portions of healthy foods 80 to 90%of the time, she says. That, paired with a healthy exercise routine, can lead to long-term weight loss success. And it leaves some wiggle room to enjoy fun foods occasionally without feeling guilt or resentment.

When working with children, she recommends teaching which choices are better and will fuel their bodies more effectively, rather than giving them lists of foods to eat and foods to completely avoid.

Feelings of guilt from eating forbidden foods can snowball into unhealthy emotions in childhood, adolescence and even adulthood, she says.

All calories are not created equal. If your diet consists mainly of sugar, saturated/trans fats and salt all of which can be very addictive you can develop consistent cravings for dense, high-calorie foods with little nutritional value, says Hopsecger.

This leads to excess calories and weight gain or inability to lose weight.

Eat foods that are high in lean protein and healthy fats and fiber, and youll feel satisfied throughout the day and will rarely get cravings. This will help you maintain a lower calorie level, which will lead to weight loss.

Planning ahead stops that grab what you see panic that sets in when you wait to plan dinner until youre starving at 6 p.m. Putting together dinner on the fly is likely to bring less nutritious, higher-calorie choices to your table.

When you sit down for dinner tonight, plan what youll eat for dinner tomorrow. Its so much easier to do when youre not hungry, Hopsecger says.

This also gives you time to take something out of the freezer, chop veggies tonight to put in the crockpot tomorrow morning and ask which family members will be home for dinner.

If youre unsure of how to start incorporating a healthier diet, visit our recipes page for inspiration!

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Many people struggle with being overweight, or even obese. Its a common topic at office visits. As a doctor, I know that excess weight is associated with potentially serious health conditions high blood pressure, high blood sugar, high cholesterol not to mention sleep apnea, fatty liver disease, and back and knee problems, among other things. Patients may also worry about their appearance.

Whether a patient is at risk for medical problems due to being overweight, or if its a personal health goal, then its my job to provide counseling.

In my experience, most patients consider weight loss drugs or surgery only as a last resort. I want to lose weight naturally, they say. Once we screen for (and treat) any contributing medical problems that could be causing weight gain (low thyroid function, polycystic ovarian syndrome, prediabetes, among others), or psychological issues (bulimia, binge-eating disorder, depression, anxiety), I encourage a diet-and-lifestyle approach for many reasons, among them my own personal experience.

A few years ago, I embarked on a personal weight loss journey. I had had two pregnancies back-to-back, and had gained considerable weight, to the point where my own body mass index was over 30 (obesity range). I was many months postpartum, and realized that the baby weight wasnt going anywhere. As a matter of fact, I had gained even more weight since my daughter was born.

At that point, I had a quandary many people can identify with: I was one of two working parents, with two kids under two. How on earth does one tackle weight loss when one is busy and distracted? What I did was fairly basic, and there is research to back up this approach:1

Heres what worked for me:

What does the science say about my approach? Lets take a look.

Studies have shown that just about any diet will result in weight loss, if its one that someone can follow.1,2 Esteemed Yale physician and nutrition expert David Katz examined over 58 popular diets and found that the most successful in terms of both weight loss and nutrition consist of real food. By that he means plants, whole grains, nuts and seeds, as well as meat (ideally, from animals that ate plants). Basically, foods closer to nature. The other key is minimizing processed foods, including sugars and flours.3

Without realizing it, I followed Katzs advice: I ate mostly fruits and vegetables, nuts, seeds, and dairy. I occasionally had whole grains like quinoa or farro, even rice or corn chips. And, of course, an occasional treat. But I had sworn off sugars and flours, for the most part.

Its hard to keep track of how much we eat. But a lot of research shows that when we keep track of intake, we eat less. This is called self-monitoring, and why writing down what I ate and weighed helped me.4,5,6 There are so many ways to do this nowadays: from the old-school paper-and-pencil method, to apps like MyFitnessPal, or the Weight Watchers points system.7

Another key approach: forgive your failures. Studies show that people who mess up their diet plan and then give up end up gaining, while people who forgive themselves and move on continue to lose. Its called self-acceptance.8,9 Look, were human. Birthdays, office parties, weddings, random movie nights: they happen, and we celebrate by having the amazing chocolate cake, or Betsys famous buffalo chicken dip, waaaay too much champagne, or buttered popcorn. Expect this, enjoy, and then move on.

Most major weight loss is followed by weight gain, as people revert to their old habits. But, some folks manage to keep it off. How do they do it? Researchers have found that maintaining a healthy diet, ongoing self-monitoring, plenty of self-acceptance, as well as a high level of physical activity are all associated with keeping the pounds off.10

When I feel like Im slipping, I start logging again. Nowadays, I use an online fitness app on my phone to more easily keep track of my daily food intake. Red wine and dark chocolate are always in stock in our house, and thats OK. Exercise is important, too, but in my book, any and all physical activity counts. Two or three workouts a week help me maintain muscle tone and cardiovascular fitness. If I cant get to the gym, I run. If I cant run, I do something at home, like five minutes of in-place kickboxing moves, or dancing around the living room like a crazy person with my kids. I take the stairs wherever I am as often as possible. I use a carry basket at the grocery store, and switch from arm to arm while I shop: biceps curls! Hey, it all counts.

The old adage is eat less, exercise more, and this is still true, to some extent. But human beings are psychologically and sociologically complex creatures, and that adage is a lot harder to follow than it sounds. For average adults who do not have contributing medical or psychological issues, a nutritious plant-based diet low in processed foods and carbohydrates, consistent self-monitoring of intake and progress, forgiving oneself when expected lapses occur, all combined with regular physical activity, can result in weight loss for life.

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Weight loss that works: A true story - Harvard Health

Local 4 this morning sat down with Allen Minch, who is a personal trainer and gym owner at Krave Fitness.

Since we are just about halfway through January, we discussed how people with fitness and weight loss New Years resolutions, how to best set goals and stick to them.

They need to make sure that the goal they are setting is achievable in the time frame they want to set to achieve it, Minch said. People often set unrealistic goals thinking they can potentially undo years of health and body abuse in a month unfortunately, that is not how it works.

Fat loss takes time. If you lose a pound of fat a week, you are doing a tremendous job, he said. People mistake un-bloating and water loss with true weight or fat loss. You can fluctuate a scale 10 pounds in a week and never lose a single pound of fat true fat loss takes time.Be realistic with your goal vs what parts of your current lifestyle you are willing to change to achieve that goal nothing comes free and easy.

There are many different aspects to fitness, and therefore, different goals to achieve weight loss and fitness, Minch said.

There is aerobic endurance, flexibility and balance, muscular strength, muscular endurance and of course body composition, he said. I often see people start into routines that do not match their stated goal. So as opposed to specific exercises, I think it is important to pick a program that correlates to your goal.

I will say that if you are beginning your fitness journey from a sedentary lifestyle, your new program can start with something as simple as a daily walk, as brisk a pace as possible, Minch said. Along with that, begin your day with basic stretching and light mobility work things we have all done in high schoolPE class.

It doesnt have to be the new age routine you saw on Instagram or YouTube, he said. Along with that, body weight squats, push-ups and good old crunches are a great start. Of course, Ill advocate for the diversity of choices and coaching available at a gym, but you can easily get started at home.And never forget that changing and controlling your diet will yield more initial results than any amount of work.

For more, check out our video interview above.

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How you can set realistic weight loss goals and stick to them in the new year - WHBF - OurQuadCities.com

If you are on a weight loss journey, you may notice that belly fat is notoriously difficult to lose. While the pounds may be shedding from your face, arms, and other body parts, the weight around your tummy may be holding on. So why is losing belly fat so hard?! There are four specific reasons.

"First, your stomach has a higher concentration of 'beta' fat cells, which don't respond as easily to the fat-breakdown process," says Cory Ruth, MS, RDN, registered dietitian nutritionist, women's health expert, and CEO of The Women's Dietitian. "Second, the stress hormone cortisol (pandemic, I'm looking at you) is linked to storing fat around your midsection. Third, high levels of insulin tell your body to pack on pounds around your stomach. Lastly, genetics can play a role in where you store fat on your body, which may mean more belly fat."

If you're struggling to lose belly fat, or looking to start a journey to lose more belly fat, there are a few things you should keep in mind that may help you drop those pounds, according to dietitians. Here are 8 pieces of advice they hope you follow. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

"Crunches and sit-ups are great for toning and building abdominal strength, but these exercises don't necessarily burn belly fat," says Amber Pankonin, MS, RD, registered dietitian, and owner of the food blog Stirlist. "Instead, focus on decreasing overall calories and increasing your physical activity."

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"Elevated levels of insulin (which can come from a carb-heavy, protein, and fiber-lacking diet) encourage more fat accumulation around your belly," says Ruth. "Including more protein and fiber in your diet (and including complex carbs in moderation) can help turn the insulin-fat-gain-train around."

RELATED:Surefire Ways to Lower Your Blood Sugar, Say Dietitians

"Eating a diet rich in fiber is essential to our overall health, and is often the missing piece when it comes to weight loss. Dietary fiber helps people maintain and even lose weight," says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.

"Fiber keeps you full for longer, adds bulk to the digestive tract so you can have regular bowel movements and feelings of satiety, and provides you with a steady release of energy over time (it's digested at a slower rate than foods low in dietary fiber). You don't need to take a fiber supplement or eat foods fortified with fiber. It's best to get fiber from REAL foods naturally rich in dietary fiber. Those foods are fruits, vegetables, beans, lentils, nuts, seeds, and whole grains like oats, barley, quinoa, whole wheat bread."

"Alcoholic beverages can increase belly fat or make it difficult to decrease belly fat if you're overconsuming," says Pankonin. "It's also important to consider the foods that are often paired with alcohol, like fried foods. So being more mindful of beverage choices might also influence food choices as well."

"If you're eating healthy, exercising regularly, and managing your stress well, but not making time to get enough sleep you could be compromising your health (and belly fat) more than you think," says Ehsani.

"Getting enough sleep every nightat least seven hours per dayis essential for overall health and can help you lose undesired weight. The problem is, when we don't sleep enough, our hormones that regulate hunger get thrown off, and we crave simple energy which comes in the form of sweets, treats, and sugary beverages. We are more likely to crave and reach for a quick pick me up of a sweetened latte, or cookie or potato chips. We know these foods are typically high in calories, sugars, fat and don't provide us with much nutrition, making it difficult to lose belly fat."

"It works because inflammation and stress often go hand in hand. When stress levels are high, this can increase cortisol levels which can increase your appetite," says Pankonin. "By learning to manage stress levels, this can help you manage multiple areas in your life including your food and beverage choices."

"Protein is an essential food group we need every day, however a lot of people tend to eat small amounts of protein at breakfast and lunch, and then a big serving at dinner time. It's best to space out protein and have high-quality sources all throughout the day. Protein takes longer to digest, keeps your blood sugar stable, provides you with feelings of satiety (fullness) which makes you less likely to overeat at each meal," says Ehsani.

"You also don't need to eat an animal source of protein at each meal to get enough protein. You can get protein from vegetarian sources too. Good sources of protein are Greek yogurt, cottage cheese, nuts, seeds, nut butters, eggs, tofu, seitan, tempeh, beans, legumes, whole grains like quinoa, wild rice, buckwheat, barley, oats."

"Water is essential to our health and making sure we are drinking enough of it each day can be challenging for some people. The goal is at least 64 ounces, or 8 cups, a day," says Ehsani. "If you forget to drink, set alarms on your phone to remind you or calendar notifications. Drinking enough water each day is a simple habit that can greatly assist those struggling to lose belly fat. If we aren't drinking enough water we could be compensating by eating too much at meals, mistaking hunger for thirst."

While there's no one answer for why belly fat is difficult to lose, you may feel discouraged if you're having a harder time losing it.

"Every person is very unique. So if you're needing some extra support, working with a Registered Dietitian Nutritionist to figure out what health and nutrition habits need to be addressed will help you lose undesired belly fat," says Ehsani.

Read these next:

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8 Things You Must Know Before Trying to Lose Belly Fat, Say Dietitians Eat This Not That - Eat This, Not That

In today's world, people probably know more about their own bodies than at any other time in history. Even before the coronavirus pandemic caused a sense of hyper awareness, advances in medicine and technologylike wearable devices and appscould alert you about your heart rate, glucose levels, and blood oxygen saturation. Doctors and scientists were already delving deeper, down to individual genetic codes to produce personalized approaches for just about everything.

So, what if, in the future, someone could take this biological approach and apply it to solving one of the longest standing and most frustrating problems that many have with their bodiesweight?

Well, that future is now. And that someone is Calibrate.

Carolyn, Calibrate Member

While consumers spend $290 billion on weight-loss goods and services every year, healthcare plans burn through $344 billion annually on weight loss treatments. Thats because weight affects more than just appearance; it is also associated with many of the leading causes of death in the U.S., including diabetes, heart disease, stroke, some types of cancer, and throughout the pandemic, it has significantly increased the risk for COVID-related illness and death.

If you've struggled with weight loss, you may have experienced feelings of failure. Like so many, you may have felt as though it was your fault. If a diet didn't produce the desired results, its because you lacked the willpower to make it happen. But research shows that 95% of diets failand science has exposed the flaw in that thinking.

It is not a matter of eating less and exercising more, says Dr. Kim Boyd, Calibrates Chief Medical Officer. People have been trying that for many, many years, and yet the scale and the health consequences keep going in the wrong direction. The problem lies with biology, and that is how Calibrate is fundamentally different from some of the other options out there.

Set Point: We All Have One, But What Exactly Is It?

Calibrate is a program that uses a scientific approach to help the 9 out of 10 American adults who are in poor metabolic health. Traditional diets are one-size-fits-all, but individual metabolic systems are uniquely programmed to maintain the weight youre currently at, regardless of whether it is healthy for you. This is called your set point and Calibrate enables you to lower it through a combination of doctor-prescribed medication, tracking, and accountability coaching. The result is a way to reset your metabolic system and sustain weight loss.

There are no shortcuts to metabolic health, says Ellen Vora, MD and Calibrates Sleep and Emotional Health Expert. But it also doesnt have to be complicated. Our mind and body function optimally when they have what they needsufficient nutrients from food, sufficient sleep, sufficient exercise, and a mindful approach to emotional health.

Raychel, Calibrate member

Calibrates One-Year Metabolic Reset pairs doctor-prescribed, FDA-approved medication with 1:1 accountability coaching and tracking that leads to sustainable weight loss and boosts overall metabolic health. Its an entirely virtual program, so it fits easily into busy lifestyles. More significantly, it produces results: Experts say you will lose 10% or more of your body weight in one year, while also improving your metabolic health.

Heres how it works: At the start of Calibrates One-Year Metabolic Reset, youll meet with your Calibrate doctor for a virtual, 45-minute video visit. Together, you'll review your lab work and overall metabolic health. Your Calibrate doctor will prescribe the appropriate GLP-1 medication that is clinically tested, stimulant-free, non-habit forming, and geared to produce effective and safe long-term weight loss.

Additionally, you will participate in biweekly, 1:1 video sessions with an accountability coach. Together you'll create sustainable habits conducive to your lifestyle using Calibrates Four Pillars of Metabolic Health: food, sleep, exercise, and emotional health. Your Calibrate accountability coach will help you achieve goals every week, which you can track using the Calibrate app. Accountability coaching is supported by classes, recipes, and a curriculum developed by an expert Clinical Advisory Board and Expert Council.

Although the goal is to lose 10% of your body weightas that is considered what's most clinically impactful to your metabolic healthCalibrates earliest members lost an average of 15% of their body weight. Within three months, members typically lose 5% of their body weight, reduce their body-fat percentage, and experience improvements in sleep, energy, and exercise stamina. After six months, many reach their 10% weight-loss goal, measure a smaller waist, and meet new exercise goals. And at the end of the year, they maintain their initial weight-loss goals, surpass them, and see clinically significant improvements across metabolic and inflammatory markers.

Calibrate recently launched The Calibrate Results Guarantee, based on its earliest members who have completed the program. On average, these members lost 15% of their body weight and reported an 88% increase in energy and an 83% improvement in food habits.

The Calibrate Results Guarantee sets realistic expectations for members who adhere to the Calibrate Commitment. The Calibrate team will always be there to support you and ensure all facets of the program are understood and fit into your daily routine. In return, you are asked to adhere to the Calibrate Commitment that entails taking medication as directed, following through with medical team care and 1:1 accountability coaching, participating in tracking daily metrics and setting weekly goals, and reading all weekly content in preparation for coaching sessions. If you are eligible and do not see a minimum of 10% weight loss within one year on Calibrates One-Year Metabolic Reset, The Calibrate Results Guarantee promises a program refund (less the $249 Assessment cost).

Based on these findings Calibrate is confident their members will see results by the end of their first year. So what about Calibrate sets it apart from the rest? Heres a hint: their scientific approach.

Calibrates One-Year Metabolic Reset is FSA-eligible. To explore other plans and pricing, answer questions, and find the right way for you to Calibrate, visit their website.

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