"Research continues to support the role of a high-protein diet and weight loss, however, we don't want to reach those protein needs exclusively with animal proteins. Plant proteins found in beans not only help us feel full and stabilize blood sugar but beans are associated with longevity. Who cares about being skinny if you die young?" —Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
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.
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
"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
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.
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.
"Alcohol not only contributes extra calories, but often keeps company with juice/tonic, slows metabolism, triggers hunger, and can lead to poor food judgement (drunk people order cheese fries, not salads). 'A glass of wine' (or two) 5x a week definitely adds up. It may behoove you to go cold turkey on booze temporarily and see if it makes a different. Plus, alcohol can be rather bloating." — Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.

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.
"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
"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
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. 

"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

Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.


"People should pick activities they enjoy and that fit into their lifestyle in order to increase their chances of sticking with it to lose the last 10 pounds. For those who have hit a weight-loss plateau and can't seem to lose that weight, you'll need to mix things up in order to see results. Tabata-style training, HIIT classes and resistance training can all be effective weight-loss modalities for the right person." — Timothy Lyman, ACE certified personal trainer and Director of Training Programs at Fleet Feet Pittsburgh
"It's far more difficult to eat a healthier diet and fit in exercise if you don't plan ahead. Plan out your meals for the week ahead and go grocery shopping over the weekend to ensure you have the ingredients you need on hand. If you can, do some meal prep in your downtime—cut fresh veggies, marinate your protein, cook up a batch of whole grains in advance. When you're prepared you're far less likely to order takeout. — Jessica Fishman Levinson, MS, RDN, CDN, culinary-nutrition consultant and founder of Nutritioulicious
"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.
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.
When it comes to all things weight loss, the simplest, fastest way to make impactful, lasting change is to form habits you can actually stick with for life. That’s why this plan involves an easy-to-follow meal planning guide. This full week of (delicious!) food will take the guesswork out of grocery shopping and prepping with nutritionist-approved breakfast, lunch, and dinner ideas. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well.
"Keep track; whether that's every day, week or two to make sure you're on track and if not go back over your plan of action and tweak it; nothing's set in stone and it has to work for you not someone else! If it's not working, reassess other alternatives that do. There are many routes to the same destination. This doesn't mean giving up on your goals, it means finding new ways to achieve them that works for you." — Eve Dawes, Certified Personal Trainer, NASM, founder of Fitness By Eve.
"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
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.
"Nuts are a superior weight loss food in my book. They offer plenty of protein, healthy fat, and fiber that can really take the edge off hunger at any meal or snack. Nuts are also so versatile and convenient. They can be mixed into overnight oatmeal or yogurt at breakfast, paired with fruit as a snack, or tossed into a hearty salad for a little satisfying crunch at lunch. — Michelle Loy, MPH, MS, CSSD, Registered Dietitian Nutritionist and owner of Go Wellness in Orange County, California

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.

"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 

"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
"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

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body's fat-burning performance. A study published in the journal Metabolism found that this "warm-up" tactic can help whittle your middle—by up to an inch—in just six weeks! The scientists attribute the powerful effects to the grapefruits' fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.


"Eat vegetables before or with meals. Whether you are hungry on your way home or right when you walk in the door, snacking on veggies can help you keep your portions in check once you sit down to a meal. I also recommend starting your dinner with a vegetable salad or vegetable soup to fill you up and prevent overeating. — Ilyse Schapiro, MS, RD, CDN, author of Should I Scoop Out My Bagel?
"When clients come to me, many of them have been through the diet wringer. They've tried every fad and gimmick and, of course, they've failed to maintain long-term success. The key to losing 10 pounds and weight loss, in general, is to never feel like you're on a diet, because diets don't work. If you feel deprived, you will never make it past a few weeks. The only way to achieve long-term weight loss is to learn to appreciate food as fuel and slowly replaced processed food that cannot properly energize the body with real food that can. After a while this will become second nature and won't feel like a daily struggle." — Laura Burak, MS, RD, CDN
We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn't as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by nighttime — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)
"Don't buy low-fat dairy products. They're usually loaded with sugar. Besides, an American Journal of Clinical Nutrition study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
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