"Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren't left with constant cravings. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
"Stop focusing on calories and start focusing on the quality of the foods you eat. High-quality diet options are natural, whole, minimally processed foods, like vegetables, fruits, nuts or seeds that offer a lot more nutritional value in the form of vitamins, minerals, healthy fats and fiber. These foods help tame hunger naturally and nourish our cells at the deepest level so that we aren't left with constant cravings. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California
You already know that a perfect diet doesn't exist, but many of us still can't resist the urge to kick ourselves when we indulge, eat too much, or get thrown off course from restrictive diets. The problem: This only makes it more difficult, stressful, and downright impossible to lose weight. So rather than beating yourself up for eating foods you think you shouldn't, let it go. Treating yourself to about 200 calories worth of deliciousness each day — something that feels indulgent to you — can help you stay on track for the long haul, so allow yourself to eat, breathe, and indulge. Food should be joyful, not agonizing!
We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
"One of the keys to long-term and sustainable weight loss is to cut total calorie intake, and there's no better way to do that than by eating just a little bit less of what you currently eat. Once you get into a habit of reducing portions—especially of sugary, fatty and other nutrient-poor foods—you can fine tune your diet to incorporate more nutrient-rich foods. But paring portions is still the best first step [in an effort to lose 10 pounds]." — Elisa Zied, MS, RDN, CDN, author of Younger Next Week

It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you're full. Some great adds besides hot peppers: ginger and turmeric.

"Even though a smart diet is key, exercise can help boost your body's metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training," shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC

"Use a VersaClimber or take a VersaClimber class. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it's functionally better for you than other forms of cardio like spinning. Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio. There's no harder cardio workout I have tried. To lose fat you have to put in the work. — Dan Roberts, celebrity trainer and creator of Methodology X
Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies.
"In order to increase your resting metabolic rate, it is the consistency of exercise that is crucial and not the intensity or duration. Focus on consistent, quality movement (walk, bike, climb, paddle board, etc.) every day, rather than embracing the weekend warrior mentality." — Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
"Even though a smart diet is key, exercise can help boost your body's metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training," shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC

"If I had to pick one food for weight loss, I would choose oatmeal. It's a whole grain, high-fiber carbohydrate that sticks to your ribs, so it keeps you full and satisfied. Eating it also leads to a slow rise in blood sugar, which has been shown to keep insulin levels from spiking, leading to less fat storage. The key with oatmeal is how to make it so it's not a calorie bomb. I recommend making it with nonfat milk in place of water, stirring in chopped raw nuts or natural nut butter, and topping with fresh or frozen fruits. If you need some added sweetness, a drizzle of maple syrup should do it. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
"Whether it's an app or paper food logs, tracking what you eat will certainly be eye-opening. Almost everyone consumes more than they think. Write everything down as soon as you're done eating so you don't forget anything. The simple act of recording what you eat will make you eat less. When the calories are in your face, it makes you think twice!" — Martha McKittrick, RD, CDE
"A study published in Nutrition Journal found that participants who ate foods high in monounsaturated fats for lunch (in this case, half an avocado) reported a 40 percent decreased desire to eat for hours afterward. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory." — David Zinczenko, author of the Zero Belly Cookbook

"I tell all of my celebrity and professional-athlete clients to get between 6 and 8 hours of sleep per night. Everyone is overly focused on food, water and exercise, all of which are extremely imperative to weight loss and optimal health. However, without proper sleep, all of these the other factors are null and void. When you don't get enough sleep, levels of the hormone leptin drop, which increases appetite. This surge in appetite makes comfort food more appealing, which can derail weight loss efforts." — Jay Cardiello, celebrity fitness and nutrition expert
"When you're anxious, your body feels like it's under a tremendous amount of stress all the time. This is why anxiety is a powerful trigger for weight gain. Two of the most proven cures for anxiety are exercise and spending time in nature. Combine both with an outdoor run or bike ride and race away from the anxiousness. Making this habit part of your lifestyle can help you stay lean for life." — David Zinczenko, author of the Zero Belly Cookbook
"Even though a smart diet is key, exercise can help boost your body's metabolism to shed fat. Through health care providers often recommend brisk walking or jogging, these exercises may not help you see the results you want. Instead, try interval training," shares Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS Owner and PT, Naples Personal Training, LLC
If you have more than a week to lose 10 pounds, Dr. Huether recommends trying intermittent fasting. "For longer-term weight loss and maintenance, I like to use intermittent fasting where I choose an 8-hour window to eat (for me its 1 pm to 9 pm). By doing this your body learns to use fat as fuel (instead of glucose), so it becomes easier and sustainable over time."
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Plus, it'll help you relax post-meal so you won't be tempted by stress-induced grazing that can rack up calories.

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.


Ultimately, long-term weight loss requires some short-term behavior change and healthier habit formation. That's why we created our Good Housekeeping Nutritionist Approved Emblem, which exists to help turn smart food choices into healthier eating habits. All GHNA foods and drinks make it easier to find — and eat — good-for-you foods without additional time, effort, and cost. We target the lifestyle-related factors that make healthier eating hard, and find simple but creative solutions that actually work! Look for the emblem on labels wherever you shop for food.
"In order to increase your resting metabolic rate, it is the consistency of exercise that is crucial and not the intensity or duration. Focus on consistent, quality movement (walk, bike, climb, paddle board, etc.) every day, rather than embracing the weekend warrior mentality." — Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
"A study by David Jenkins, MD, PhD—the University of Toronto pioneer in low-glycemic eating — demonstrates that eating small portions at frequent intervals is good for your health in a number of remarkable ways. Within the study, they found that people who ate every three hours reduced their blood cholesterol by over 15% and their blood insulin by almost 28%. That's key, because in addition to regulating your blood sugar level, insulin plays a pivotal role in fat metabolism, inflammation and the progression to metabolic syndrome. When your body produces less insulin, you're much less likely to convert dietary calories into body fat.
What if we told you that you could make 20 percent of your belly disappear this year—poof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil diet—just three tablespoons daily did the trick—lost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.
Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
While 1,200 may be the right number for some people, it can be super restrictive for others, says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. That’s why we’re using 1,200 as our base, and encourage you to build upon these meal and snack ideas by doubling (or tripling, quadrupling …you get the point!) up on veggies at any opportunity — and adding more fruit at snack time, too. You can also add 1-5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely — one meal (and snack) at a time!
Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies.
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