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When it comes to weight loss, you want to focus on maintaining a healthy and happy lifestyle, not just losing weight. Weight loss is achievable in a number of ways, including exercise and/or practicing self-care. Your drinking and eating habits can also affect your weight, and it’s important to track your habits.

Sometimes your weight loss journey can feel like a dead end, and you want to try changing up your routine in order to keep persevering with your goals. The good news is that there are eating habits that can help you continue your process. The twins of nutrition, Lyssie Lakatos, RDN, CDN, CFTand Tammy Lakatos Shame, RDN, CDN, CFTwho are also members of our Medical Expert Council, have put together their insights to help create a list of food events that can help dramatically change your weight loss efforts.

Next, if you’re looking for more tips, try The Best Eating Habits for Faster Belly Fat Loss, Experts Say.


Buying produce and other perishables in bulk can make for successful grocery shopping, but it requires you to eat everything before the produce expires. That’s why The Nutrition Twins recommends that when you get home, immediately divide any foods you find tempting into individual servings and place them in the freezer.

“Because frozen foods require thawing, food impulses will be avoided and willpower will be taken out of the equation,” say The Nutrition Twins. “It just requires a plan! Know that you only have one and take out a portion to thaw.”

Nutrition Diary

Seeing your food intake on paper can give you a whole new perspective on what you eat and how much you eat. Keeping a food diary or diary helps record your food intake throughout the day.

The Nutrition Twins say that to research shows that people who log what they eat lose twice as much weight as those who don’t. It will hold you accountable and make you aware of what you ate. In the particular study of around 17,000 people, those who kept daily food logs lost twice as much weight as those who kept none,

Spray oil

Have you ever accidentally poured too much oil or dressing into your dishes because it rushed out of the bottle like it was running in a race? Oils and dressings are stored in easy-to-reach bottles, and with its liquid consistency, it’s sometimes hard to control how much comes out.

“This is a game-changer,” say The Nutrition Twins. “Each tablespoon of oil or dressing contains 100 to 120 calories and given that salads are usually heavily seasoned and it is easy to pour several hundred calories into pots and pans when cooking, our customers lose weight quickly when they make this change.”

woman eating sandwich

The slower you eat, the better you’ll feel, because The Nutrition Twins suggests that chewing less will actually help you lose weight.

“Part of the beauty here is that this habit also makes you more aware of what you’re eating, and you’ll consciously stop eating before you get too full,” say The Nutrition Twins. “Depending on the heaviness of the meal, that can add up to over 100 calories per meal, which equates to 4-5 pounds lost per month.”

RELATED: This Sneaky Food Trick May Help You Lose Weight, Experts Say

Squeeze the lemon over the vegetables

You don’t have to lose taste to lose weight. Swapping out unhealthy ingredients that make your veggies flavorful with healthier options makes for a tasty and nutritious dish. Vegetables are very low in calories. The Nutrition Twins suggest that lemon and spice, rather than butter or dressing, keeps vegetables that way while adding phytonutrients, a substance that is believed to benefit human health and help prevent various diseases.

These phytonutrients can help fight inflammation linked to weight gain. Plus, they’re filled with fiber, so you’re getting your fill instead of the heavier options.

happy woman eating pasta for dinner

Don’t, we repeat, don’t cut out all the guilty eating pleasures you love. You’re allowed to give in once in a while, and it’s actually encouraged.

“When people feel deprived, that’s when they abandon their healthy diets and throw in the towel, often going completely overboard,” says The Nutrition Twins. “By allowing you to occasionally enjoy small portions of your favorite foods, deprivation is taken out of the equation.”

RELATED: When It Comes To Dieting, This Is The Most Toxic Belief

Assortment of mixed drinks

The “every other day“The rule normally calls for limiting the calories you consume on several days a week, while eating whatever you want on the days you are not fasting. In this situation, you would limit the alcohol intake that you would normally consume.

The Nutrition Twins suggest that instead of finishing an alcoholic drink and moving on to the next, have a calorie-free drink like seltzer water in between.

“You’ll save hundreds of calories from the drinks alone and because you won’t get drunk as quickly, and you’ll make more rational food choices,” say The Nutrition Twins. “This is particularly important because alcohol increases appetite and lowers inhibitions, making you less attentive to the choices you make.”

Drink water

The Nutrition Twins say it’s easy to confuse thirst with hunger, which is a way to end up consuming excess calories. All that really means is that you just need to hydrate. You can also add lemon to your water for more flavor.

the Mayo Clinic suggests that, according to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily water intake is about 15.5 cups (3.7 liters) of fluids per day for men and about 11.5 cups (2.7 liters) of liquids per day for women.

woman preparing a salad

There are many delicious salad recipes that pack more nutrients than a simple one that only has vegetables, dressing, and not much else.

“Vegetables are great for weight loss because they’re low in calories, but if you make them a meal, you won’t get protein to stay fit, or healthy carbs to keep you from craving more. carbs,” say The Nutrition Twins.

This could lead to overeating at your next meal, or having afternoon cravings forcing you to choose unhealthy snacks like a bag of chips or a candy bar.

protein foods

Protein is an important part of your diet because it helps your body repair cells and create new ones. It also helps regulate hormones.

By eating protein, it will take longer to digest, which will help you feel full while stabilizing blood sugar. The Nutrition Twins say it will prevent the overeating that comes from hunger and low blood sugar.

RELATED: 20 ways to get 20 grams of protein at every meal

cooked spinach

Cooked green vegetables can not only be delicious, but also very nutritious. You can stock up on low-calorie, anti-inflammatory greens and turn them into a healthy side dish or as an addition to a sandwich, fish, pizza or salad. It’s easy and it’s a great way to help you slim down.

Try that easy 10 minute sautéed kale recipe (batch cook) Nutrition Twins that you can make in 10 minutes, and you’ll be set for the week.

homemade chips

Have you ever eaten a meal and said to yourself, “Now I need something sweet?” Or, in the middle of the day when lunch wasn’t satisfying enough, and now you need an extra salty snack? Well, instead of constantly looking forward to your after-meal sweet treat or salty snack, try eating them when you’re not in the mood.

“It’s hard enough to indulge in moderate servings of favorite foods, but dive in when you’re hungry and you’ll set yourself up to overeat,” says The Nutrition Twins. “Especially since you’d probably even eat foods you don’t like as much when you’re hungry.”


Ceylon cinnamon, also known as cinnamomum verum or true cinnamon, has a slightly sweet flavor. It contains all the beneficial health properties of cinnamon with no toxic propertiesmaking it a very healthy option as a sweetener.

“You’ll avoid the craving for sugar and avoid those extra calories and the inflammation it causes that is linked to weight gain,” say The Nutrition Twins. “You will also get some of the blood sugar and weight loss benefits that come with cinnamon.”

Research published in the American Diabetes Association shows that half a teaspoon of cinnamon a day can lower your blood sugar, cholesterol and triglycerides, and it even appears to benefit weight.

The Nutrition Twins suggest adding Ceylon cinnamon to your smoothies, yogurts, oatmeal, muffins, pastries, cereal, popcorn, and more.