Advice no. 1 of dietitians for weight loss is to eat more often

Chew on this—a NYC-based registered dietitian says her top weight-loss tip is to eat more frequently throughout the day to prevent reaching for cookies and chips because you’re hungry and they’re right there.

“Although calories do affect weight loss, the key to losing weight is to avoid getting to the point of being too hungry,” wrote Natalie Rizzo last week for EatingWell. “In fact, habit no. 1 to lose weight is to eat ahead you are greedy.”

In her argument for regular, consistent meals, Rizzo pointed to a 2022 study that found that consuming consistent amounts of calories at regular intervals, such as breakfast, lunch and dinner, can increase weight loss success. weight.

Rizzo says timing is of the essence—if you’re not able to eat at the same time every day, try to eat a meal or snack every three to four hours to avoid hunger pangs.

“This window will allow you enough time to digest your food, but prevent you from going so long between meals that you’re full,” Rizzo explained to EatingWell. “If you have trouble with distraction, set a timer on your phone until eating every few hours becomes second nature.”

Of course, what you eat is also important. Rizzo suggests prioritizing protein and balancing it with whole-food carbohydrates — such as fruits, vegetables, whole grains, beans and legumes — and “some amount” of healthy fats.

Protein can help you feel fuller because it takes longer to digest than other nutrients. It can also help maintain lean muscle mass, and muscle burns more calories than fat.

How much protein you need has long been the subject of debate, especially on TikTok.

The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 150-pound person, that’s 54 grams of protein per day.

But one nutritionist advises eating at least 90 grams of protein every day, while a female weight loss coach swears by 120 grams of protein a day.

Dr. Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital and an associate professor at Harvard Medical School, warns that too much protein can strain the kidneys, especially for people with kidney disease.

“I always ask my patients when they propose some kind of diet strategy, ‘Do you plan to do this for the rest of your life?'” Stanford told NBC News this month.

Good sources of protein include lean meats, fish, eggs, nuts, dairy, beans and tofu.