Mindful eating for weight loss is a practice that helps you tune in to your body’s signals, savor your meals without guilt, and make smarter nutrition decisions. By combining mindfulness with practical nutrition strategies, you can curb cravings, prevent overeating, and build sustainable habits—all while still enjoying the foods you love.

RELATED: 5 Powerful Reasons to Practice Mindful Eating For Better Health

8 Nutrition Hacks That Actually Work

#1 Pay Attention to Hunger Cues

Instead of eating by the clock or out of habit, listen to your body. Are you truly hungry, or just bored, stressed, or tired? Eating only when you’re genuinely hungry or around meal times helps prevent unnecessary calorie intake.

#2 Slow Down and Savor Every Bite

Eating quickly can lead to overeating because your brain doesn’t have enough time to register fullness. Try putting your fork down between bites, chewing thoroughly, and really noticing the flavors and textures of your food.

#3 Prioritize Protein and Fiber

Protein and fiber are your best friends for staying full longer. Include lean proteins like chicken, fish, tofu, or legumes, and fiber-rich foods like vegetables, fruits, and whole grains in every meal. They help stabilize blood sugar and reduce cravings.

RELATED: Why Protein Is Everywhere Right Now (And What You Need to Know)

#4 Plan Balanced Meals

Instead of focusing on “good” or “bad” foods, aim for meals that include a mix of protein, complex carbs, and healthy fats. Balanced meals help sustain energy, reduce sugar cravings, and support metabolism.

#5 Avoid Mindless Snacking

It’s easy to snack while scrolling through your phone or working at your desk. Try prepping healthy snacks in advance and eating without distractions to avoid consuming extra calories without realizing it.

RELATED: 7 High Protein Snacks For All-Day Energy

#6 Hydrate First

Sometimes you’re really thirsty, not hungry. Drinking a glass of water before grabbing a snack can prevent overeating and keep you hydrated all day.

#7 Treat Yourself Mindfully

Weight loss doesn’t mean giving up your favorite treats. The key is moderation. Enjoy your favorite foods intentionally, savor them, and move on without guilt.

RELATED: 7 Healthier Dessert Ideas That Pack in 20+ Grams of Protein

#8 Keep a Food Journal

Tracking what you eat, even briefly, can reveal patterns and trigger points you might not notice. Apps, notes, or simple pen-and-paper logs all work. Awareness often leads to healthier choices naturally.

Set Yourself Up for Long-Term Weight Loss Success

By combining mindful eating for weight loss habits with your fitness routine, you’re setting yourself up for sustainable weight loss rather than quick fixes. It’s not about perfection, it’s about building habits that support your long-term health and wellness.

Ready to take it further? Explore our guided nutrition plans and meal strategies to complement your workouts and achieve your weight loss goals faster.

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Beyond weight loss, this approach proves beneficial for gut health, mental health, and overall well-being! Read on for all you need to know.

The Benefits of a Colorful Diet for Gut Health & Weight Loss

By now you likely know the importance of gut health for just about everything, weight loss included. So, generally speaking, by improving the health of our gut, we’re also supporting our weight loss journey! And one of the best ways to improve our gut, according to research? Eating a colorful and diverse plant-based diet. 

Within every different colored fruit and vegetable, there is a unique set of nutrients, including vitamins, minerals, antioxidants, and phytochemicals. Therefore, by consuming a spectrum of colors, you’re helping to feed your gut and promote microbial diversity. Linked to reduced inflammation, improved digestion and absorption, and enhanced immune function, this simple diet modification is one of the best ways to support weight loss and maintain a healthy body weight.

For personalized 1:1 nutrition coaching that’s covered by insurance, consider working with a FitOn Care Registered Dietitian. Easily schedule one-on-one care on your time, anywhere, and start working on your goals. Check your eligibility and schedule with an RD. 

The Mental Health Benefits of Adding More Color to Your Diet 

And let’s not forget about the importance of mental health in healthy and sustainable weight loss!

Despite what you may have learned from weight loss marketing and unrealistic social media standards, the truth is that restrictive behaviors can actually hinder your weight loss. Eating the rainbow, however, takes on a much different (and healthier) approach by adopting an abundance mindset. Rather than eliminate foods from your plate, the goal is to add! Particularly foods that are colorful, nutrient-dense, and plant-based. By incorporating more fruits, veggies, whole grains, and legumes, you not only boost your intake of nutrients, but you also crowd out less nutritious options in the process.

Plus, Whole Foods Are Healthier!

Another way in which colorful foods support your weight loss journey is the mere fact that they nourish your body more than processed and artificial “diet” foods, which are often void of nutrients. Whole foods, on the other hand, are full of nutrients (such as fiber, antioxidants, vitamins, and minerals) that help to promote satiety, regulate hunger, and reduce cravings — all things that support adherence to healthy eating and long-term weight loss!

A Rainbow of Nutrients: Nutrient Variability Across Colors

With all this in mind, here’s how diversifying your diet can help maximize your nutrient intake and support your weight loss journey:

Red

Red fruits and vegetables such as tomatoes, strawberries, cherries, and red bell peppers are rich in lycopene, a powerful antioxidant associated with a lower risk of heart disease. They may even protect against obesity and diabetes. These rich red foods also contain vitamins A and C, quercetin, folate, and manganese, which further support healthy weight loss by reducing inflammation and supporting immune function.

Orange & Yellow

Orange and yellow-hued foods such as pumpkin, carrots, oranges, and sweet potatoes are full of beta-carotene, a precursor to vitamin A, which not only promotes vision, skin, and immune health but also has implications for weight management. Research suggests that beta-carotene may modulate adipocyte function and lipid metabolism, potentially aiding in fat loss and improving body composition. They’re also a great source of vitamin C, folate, and potassium, which are important for healthy aging, inflammation, and heart health.

Green

Dark leafy greens, avocado, broccoli, pears, and kiwi are among some of the most nutritious produce picks for sustainable weight loss. Not only are they packed with various nutrients (including chlorophyll, B vitamins, vitamin K, calcium, and folate) and important for aiding detoxification and digestion, but they also have a high fiber and water content, and low-calorie count. This makes them ideal for increasing satiety and supporting digestion without contributing to weight gain.

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

Blue & Purple

Purple and blue-colored foods such as blackberries, blueberries, eggplants, and purple sweet potatoes contain anthocyanins, a potent antioxidant with many health benefits. Linked to healthy aging, reduced inflammation and risk of obesity, and improved cognitive function and cardiovascular health, incorporating these foods is a good choice for aiding weight loss and improving overall health.

White & Brown

Despite being less colorful, white and brown-colored foods like onions, garlic, and mushrooms are a healthy addition to a balanced weight loss diet! Rich in sulfur compounds, prebiotic fibers, and antioxidants, these foods help to aid weight loss by supporting gut and immune health. Other bland-colored weight-loss foods to consider include cauliflower, ginger, parsnips, and various nuts, seeds, and legumes.

A Colorful Approach to Weight Loss

Ditch the deprivation mindset for something more colorful — a rainbow-inspired weight loss diet. Rather than cutting calories or restricting food groups, achieve healthy and sustainable weight loss by embracing diversity and counting colors. From lycopene-rich red fruits and veggies to blue and purple-hued produce packed with anthocyanins, every shade offers its own health benefits that can aid in weight loss and improve overall well-being. Aim to add as many different colors as possible in every meal, and don’t be afraid to try new product picks! Head to the farmers market and see what’s in season — it’s a great way to diversify your plate while supporting your weight loss journey and cultivating an overall healthier lifestyle.

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8 Weight Loss Mistakes to Avoid (& What to Do Instead)

#1 Eating Too Many Calories Or Not Eating Enough 

One common weight loss myth is that the less you eat, the more weight you’ll lose. However, it’s not that simple! For starters, your body needs a certain amount of calories to function properly — and this number will look different for everyone. While overeating can lead to weight gain, under-eating can actually slow your metabolism and hinder your weight loss progress too.

So how do you avoid this weight loss mistake without obsessing over calories and macros (because that’s not the answer, either)? Focus on mindful eating. 

This includes:

• Listening to (and honoring) your hunger cues
• Slowing down to chew and enjoy your food
• Appreciating the taste and texture of your meal
• Eliminating distractions (like eating while watching TV)
• Being mindful of portion sizes 

While this isn’t a comprehensive list, these mindful eating tips can help you get started! By doing so, you can avoid undereating, overeating, and ultimately, you can support your weight loss journey by creating a healthier relationship with food.

RELATED: 7 Realistic Ways to Lose Weight Without Restrictive Dieting

#2 You’re Not Eating Enough Protein

Struggling to stay full? Can’t keep your cravings at bay? You may not be eating enough protein. While all macronutrients are important, protein is a crucial component of any weight loss plan. According to research, protein helps boost your metabolism, preserve and build lean muscle mass, keep you feeling full and satiated, and can even curb sugar cravings.For the most nutrient-dense options, you’ll want to reach for lean protein sources such as wild-caught fish (including salmon and mackerel), free-range poultry, grass-fed beef, and plant-based sources such as tempeh and legumes.

Wondering if you’re meeting your protein goal? Determining the right amount of protein depends on various factors, including age, sex, physical activity level, and individual weight loss goals. A widely accepted guideline comes from the National Academy of Medicine, which recommends a daily intake of 0.8 grams of protein per kilogram of ideal body weight for adults. 

However, for those who are regularly exercising and building and maintaining muscle mass, the International Society of Sports Nutrition suggests a daily protein intake between 1.4–2.0 g protein/kg body weight/day. 

If you are overweight, the Mayo Clinic states that your weight should be adjusted before calculating your protein needs to avoid overestimating. 

To determine your specific protein needs for weight loss, it’s best to consult with a registered dietitian or a healthcare professional.

RELATED: The Healthiest Protein-Rich Foods That Support Weight Loss

#3 You’re Eating Foods With Sneaky Inflammatory Ingredients

Unfortunately, added sugars, refined oils, and inflammatory ingredients are hidden in just about everything. From pasta sauce to yogurt to milk to cereal to granola, and more, there are so many sneaky ingredients hidden in plain sight! Disguised with misleading labels and branding, it’s easy to consume inflammatory ingredients without even realizing it. These sneaky culprits can derail your weight loss goals by promoting chronic inflammation, contributing to excess sugar and calories, and wreaking havoc on your gut health. 

To avoid this weight loss mistake, it’s crucial to become a conscious consumer! This includes reading ingredient labels, avoiding foods you can’t recognize or pronounce, and prioritizing whole, unprocessed foods.

A simple weight loss hack? Shop the perimeter of the grocery store! It’s here you’ll find the most wholesome options, including fresh produce, lean proteins, and gut-healthy dairy options. In doing so, you’ll avoid shelf-stable products that tend to contain hidden additives. 

RELATED: 13 Sneaky Inflammatory Foods to Remove From Your Kitchen

#4 You’re Not Addressing Inflammation

Speaking of inflammation… Did you know that chronic inflammation and weight gain are directly related? Based on extensive data, there is a strong and intricate connection between these two factors! Not only can it slow weight loss, but it can also contribute to increased weight gain, making it a critical factor to address in your weight loss journey. Research has shown that chronic inflammation can disrupt leptin and ghrelin, key hormones involved in hunger and satiety regulation. This can increase cravings, reduce feelings of fullness, and make it hard to control your food intake. Plus, chronic inflammation has been shown to promote insulin resistance, resulting in elevated blood sugar levels and increased fat storage, particularly around the abdomen.

While you may think you have it under wraps, the problem with chronic inflammation is that numerous factors trigger it (including poor diet, sedentary lifestyle, smoking, and excess stress). Therefore, to effectively combat chronic inflammation and optimize weight loss outcomes, it’s important to adopt an overall healthy lifestyle!

RELATED: 9 Anti-Inflammatory Lifestyle Habits to Practice Daily

#5 You’re Not Adding Strength Training to Your Workout Routine

While many of us may think we need to prioritize cardio when it comes to weight loss, strength training is important, too. In fact, not adding enough strength training to your fitness routine could hinder your results. 

Strength training is important for weight loss for a number of reasons. For one, strength training helps build muscle, and muscle tissue burns more calories than fat tissue, even when at rest. By increasing your muscle mass, you boost your resting metabolism, which means your body burns more calories throughout the day. Strength training can also help support glucose metabolism and insulin sensitivity. 

If you’re trying to lose weight, be sure to balance your cardio days with some strength training as well! It’s a key part of a balanced fitness routine that will support weight loss efforts. 

RELATED: 9 Secrets to Building Muscle Strength 

#6 You’re Not Getting Enough Sleep 

Lack of sleep can harm just about all aspects of your well-being, weight included. When you don’t get enough sleep, your body produces more ghrelin, the hormone that stimulates hunger, and less leptin, the hormone that signals fullness. As a result, you’re more likely to experience increased cravings, especially for high-calorie and sugary foods. Plus, sleep-deprived individuals are less likely to exercise and more likely to be sedentary. As you can imagine, this combination of increased calorie intake and reduced calorie expenditure can easily lead to weight gain! In fact, people who consistently sleep less tend to have a higher body mass index and a greater likelihood of obesity.

To support your weight loss goals, you’ll want to optimize your sleep. Aim for 7-9 hours of quality sleep each night, and consider developing a nightly sleep regime!

RELATED: Do Our Sleep Habits Affect Weight Loss? + 5 Tips to Get More Z’s

#7 You’re Ignoring The Impact of Stress On Weight Loss 

We all know stress is harmful to our health, but it’s often overlooked when it comes to its impact on weight loss. The truth is, stress can be a significant obstacle on your weight loss journey. If chronic, stress triggers the release of cortisol, a hormone that can wreak havoc on the body over time. When chronically elevated, cortisol can promote the storage of abdominal fat, disrupt sleep, increase cravings for high-calorie comfort foods, and have a negative effect on mood and mental health. 

Even if you’re busy, it’s important to incorporate stress-reducing techniques into your daily routine — even if it’s a mere five minutes per day! Whether it’s a 5-minute meditation, a quick FitOn workout, or a calming yoga nidra before bed, try to squeeze in time for self-care. Not only will you avoid this common weight loss mistake, but you’ll also support your overall health.

RELATED: How Stress Affects Your Metabolism

#8 You’re Not Addressing Gut Health

Gut health is a trending topic in the wellness world, for good reason. It impacts our mental health, immune system, digestive health, and has a surprising influence on weight management. Home to trillions of microorganisms, our gut microbiota plays a crucial role in breaking down and absorbing nutrients from the foods we consume. This influences appetite, metabolism, digestion, and even chronic inflammation. Therefore, if you’re not nourishing and optimizing your gut, you could be stalling your weight loss progress! 

For effective and sustainable weight loss, include probiotic-rich foods like yogurt and kefir, prebiotic foods like garlic and onions, and high-fiber foods like whole grains and veggies.

RELATED: The Best Foods For a Healthier Gut According to an RD

Avoid These Weight Loss Mistakes

As you can see, weight loss is a complex journey. Even healthy lifestyle factors can be unhealthy (like too much exercise and not enough calories). However, by finding a healthy balance and avoiding these common weight loss mistakes, you can support your weight loss journey in a healthy, sustainable way. By eating mindfully, focusing on wholesome foods, addressing stress and inflammation, improving sleep, and prioritizing movement, you can achieve your goals in a way that works for you. If you’re struggling to meet your goals, consult with a registered dietitian or licensed medical professional for personalized guidance.

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This article discusses the best eating habits when taking a GLP-1 in order to make the most out of the medication’s effectiveness.

Is There a “Best Diet” When Taking GLP-1 Medication?

As with any diet pattern, there’s no one-size-fits-all when it comes to how to eat when taking GLP-1s. However, there are healthier eating practices that should be considered when designing a plan that aligns with GLP-1 use. A number of factors can influence the best eating habits when taking GLP-1s, such as meal timing, nutritional quality, hydration habits, and existing health conditions.

8 Best Nutrition Practices When Taking GLP-1 Medication

Anyone embarking on a healthy eating journey should prioritize certain practices when it comes to nutrition. We’ve compiled a list of nutrition habits that can be beneficial in supporting weight loss efforts while taking GLP-1s. 

#1 Prioritize Nutrient-Dense Foods 

To optimize the effectiveness of GLP-1s, it’s important to emphasize minimally processed, nutrient-dense foods. This includes fruits, vegetables, lean proteins, legumes, whole grains, nuts, and seeds. 

Eating an array of these types of foods supplies your body with a variety of macronutrients as well as vitamins, minerals, fiber, and antioxidants that support overall health. They also contribute to improved energy and satiety, which further benefit weight loss goals.

#2 Choose Low-Glycemic Foods

Considering the impact of GLP-1s on blood sugar regulation, choosing low-glycemic foods is an important nutritional strategy to support their effectiveness. Low-glycemic foods have a slower impact on blood sugar levels, preventing dramatic spikes and crashes that can make you feel crummy.  If you have symptoms of low blood sugar, please check your sugar immediately. 

Incorporating complex carbohydrates, such as whole grains and legumes, into meals helps maintain stable blood sugar levels, aligning with the medication’s mechanisms of action. This practice not only supports blood sugar management but also enhances the overall effectiveness of GLP-1s.

#3 Be Mindful About Carbohydrates

Carbs sometimes get a bad rap as something you should avoid when trying to lose weight. However, the truth is that carbohydrates are an essential part of a balanced diet and are your body’s preferred energy source. 

Not all carbohydrates are created the same. Refined and ultra-processed carbohydrates include white sugar and items made using white flour. On the other hand, complex carbs are found in foods like fruits, vegetables, legumes, and whole grains, like quinoa, brown rice, and oats. 

Monitoring portion sizes and spreading carbohydrate intake throughout the day helps prevent excessive blood sugar fluctuations, which is ideal for weight loss on GLP-1s. 

#4 Incorporate Lean Proteins

Lean proteins play a crucial role in supporting the satiety-enhancing effects of GLP-1 medication. Good sources include poultry, fish, tofu, and legumes. Protein-rich foods also contribute to muscle maintenance and repair, supporting overall fitness. The combination of GLP-1s and adequate protein intake creates a dual approach to weight management and metabolic health.

#5 Consider The Timing of Your Meals

The timing of meals may influence the effectiveness of GLP-1 medication. Try to spread your meals and snacks evenly throughout the day. This helps support GLP-1’s appetite-regulating effects. 

Skipping meals or otherwise irregular eating habits may disrupt the balance that GLP-1s aim to achieve. A regular meal schedule contributes to stable blood sugar levels, which is important for healthy weight management.

RELATED: 7 Healthy Habits to Consider When Taking GLP-1s

#6 Stay Hydrated

Getting enough fluids is essential for health and wellness, and becomes even more relevant when using GLP-s. Staying well-hydrated supports the medication’s impact on digestion and nutrient absorption. Water intake also plays a role in reducing some of the potential side effects of GLP-1s, like nausea. 

Furthermore, some research suggests that using GLP-1s inhibits thirst cues, making it even more important to stay hydrated. Making a habit of drinking water throughout the day not only aligns with general health guidelines but also enhances the overall efficacy of GLP-1 treatment.

#7 Eat Based on Your Individual Health Needs

While there are general healthy guidelines when it comes to eating for weight loss, that doesn’t mean everyone should eat the same exact way. We’re all individuals, and when it comes to our health, there are a number of factors that can influence our nutritional needs. 

For example, if you have a medical condition, such as high cholesterol or high blood pressure, you will want to follow the personalized dietary guidance of a registered dietitian and/or your prescribing healthcare team. 

#8 Consult With a Registered Dietitian 

Given the nuances of nutrition and the way food can interact with medications, speaking with a Registered Dietitian is a valuable step in optimizing your weight loss with GLP-1s. A Dietitian can provide personalized guidance, considering individual dietary preferences, health goals, and the mechanisms of GLP-1s.

Using Nutrition and GLP-1s to Your Advantage

The best eating habits when taking GLP-1s involve a holistic and mindful approach to eating. Prioritizing whole, nutrient-dense foods, opting for low-glycemic options, and incorporating lean proteins align with the mechanisms of GLP-1s, supporting their effects on appetite and metabolism. 

Staying hydrated, considering the timing of your meals, and consulting with a Registered Dietitian can be helpful for optimizing nutrition and GLP-1 treatment. As with any healthcare journey, individualization is key, and seeking guidance from healthcare professionals ensures that your dietary choices support overall wellness and the specific benefits of using GLP-1s.

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Many of the best foods for weight loss get ignored for the wrong reasons. Take fruit, for example. Many people fear fruit because of sugar, however, fruits provide dietary fiber and important antioxidants. 

And if you think you need to avoid dietary fat altogether to support weight loss, think again. Including healthy fat in your diet — think unsaturated fats instead of saturated fats and trans fats — can help your body feel more satisfied, and in turn, help you eat less in the long run. 

As a Registered Dietitian, I have seen countless amount of people experience success in achieving their weight loss goals simply by including certain foods into their lifestyle. 

RELATED: 3 Secrets For Healthy Fat Portion Control 

The Role of Healthy Eating in Weight Loss 

Supporting a healthy weight involves a few factors. Yes, there are some things at play that can affect your weight that you don’t have any control over (thank you, genetics!), but factors like dietary choices and regular exercise can have a profound impact on seeing the results you want to see. 

Eating the right foods in appropriate quantities is one of the most important things people can do when trying to lose weight. And focusing on a variety of nutrient-rich foods should be the basis of an overall healthy diet. 

Certain foods will offer specific benefits on your weight loss journey, such as vitamin and mineral-rich foods like fruits and vegetables can help support a healthy metabolism. Healthy carbohydrates will give your body energy to help you engage in physical activity, and healthy fats, protein, and fiber will help you feel satisfied for a longer period of time, which may help you eat less food in the long run.

RELATED: These Are The Healthiest Types of Carbs According to an Expert 

7 Best Foods For Weight Loss 

Supporting your weight loss journey doesn’t have to mean giving up a ton of your favorite foods and feeling hungry all day, every day. Adding certain foods to your lifestyle can help you reach your goal weight in a delicious way that doesn’t leave you feeling deprived. 

Here are seven of the best “dietitian-approved” foods for weight loss, and each can easily be included in most diets and lifestyles.

#1 In-Shell Pistachios

Pistachios are loaded with weight loss-supporting nutrients like fiber, healthy fats, and protein. And choosing in-shell pistachios can offer an even bigger weight-loss benefit. Why? The shells left over after eating the pistachios can act as a visual cue of how much was consumed, preventing overeating in the long run. And in one study evaluating people who ate in-shell pistachios vs. pre-shelled nuts, calorie intake was lower for those who had to take time cracking the shells.

#2 Oatmeal

Starting your day with oatmeal can start your morning on the right foot health-wise. Since data has shown that oatmeal suppresses appetite, increases satiety, and reduces energy intake compared to eating other breakfast foods, this nutrient-rich and simple choice can give you some major bang for your buck. Just make sure to watch your toppings, as adding items like brown sugar and cream can add some major calories. 

#3 Pulses

Beans, split peas, and chickpeas, AKA pulses, are plant-based sources of protein that have been clinically proven to help people lose weight, even when their overall calorie intake is not reduced. Swapping out heavier sources of protein with pulses can be one simple way to support your weight loss goal. 

#4 Avocado

A beloved topping on toast and an addition to salads, avocados can help support weight loss in an oh-so-satisfying way. The unique combo of healthy fats, fiber, and nutrients makes this fruit a surprising choice for an overall healthy diet. 

The obvious way to enjoy avocado is on a slice of whole-grain toast, but there are also some unconventional ways to enjoy these green gems. Toss slices into a smoothie or use it as an ingredient for a yummy and rich pudding for a twist on some classics. 

#5 Walnuts

Can a food literally activate a part in the brain that promotes satisfaction? In the case of walnuts, it sure can! According to a study, when people eat walnuts and then are shown typically satisfying foods, their brain showed more satisfaction and less “craving” vs. people who did not eat walnuts. 

Whether you are enjoying a handful of walnuts at snacktime, sprinkling them onto your salad, or adding them to your morning oatmeal, including walnuts into your daily life can be a great move. 

#6 Green Leafy Vegetables

Green leafy vegetables are a weight loss dream come true. Low in calories and high in vitamins, minerals, and fiber, including kale, spinach, lettuce, and basically any variety will do your body good. 

Opt for a side salad at dinnertime or include a handful of greens into your smoothie for a weight loss supporting boost.

#7 Lean Proteins

Lean proteins are an important addition to a balanced eating plan. Their high protein content is essential for building and repairing muscles, especially after exercise, which can enhance metabolic rate and increase calorie burning. Moreover, lean proteins have a high thermic effect, meaning the body uses more energy to digest them compared to fats and carbohydrates, thus burning more calories during digestion. Additionally, proteins are known for their satiating properties; they help you feel fuller for longer periods, reducing the likelihood of overeating or snacking on high-calorie foods. This combination of muscle support, increased calorie burning, and satiety makes lean proteins like chicken, fish, beans, and tofu, an important addition to a healthy diet.

Healthy Eating As a Lifestyle Not a Diet 

Healthy eating to support weight loss should be viewed as a lifestyle instead of a diet. By choosing to focus on foods that you should eat instead of on foods you should cut out of your diet, you will feel less deprived and will see the results you want. Along with exercising, eating nourishing foods can be a step to an overall healthy lifestyle that is sustainable and simple to follow. 

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How do you get started with a healthy and sustainable weight loss approach? Great question. Say hello to our 30-day weight loss challenge! This challenge is full of easy-to-implement tips that will help you feel incredible in your body, both inside and out. No restrictions, no gimmicks, no quick fixes! This challenge is simply here to kickstart your weight loss journey by providing you with healthy habits that you can take into everyday life. Because the little things — like sleep, hydration, and stress reduction — all make a big difference when it comes to weight loss! So, really, this challenge isn’t just about weight loss. It’s about a commitment to a healthier you! Ready to get started? Day one, here we come! 

30 Days & 30 Healthy Habits For Sustainable Weight Loss

Day #1: Get Clear On Your Weight Loss Goals 

Step one: set your weight loss goals! Before you embark on this weight loss journey, you need to know your ‘why.’ Take some time with this. Why do you want to lose weight? Do you want to feel stronger or more confident in your body? Do you want to reduce your risk for chronic illness or improve upon the current symptoms you’re experiencing? These goals should be about you — not your friend, neighbor, or that social media influencer you idolize. This is your journey! 

You’ll notice we didn’t tell you to set the amount of weight you want to lose. Why? Because again, this is a journey. For some, having a target number may help. If that’s you, feel free to add this in! For others, it’s easy to get fixated on hitting your goal weight and lose sight of all your other progress in the process. Remember: your weight can fluctuate based on the time of day, how hydrated you are, what you ate, and, for women, where you’re at in your cycle. So instead, try setting your goals based on your ‘why’ and see how that feels!

Day #2: Do a Pantry Cleanout

First things first, do a thorough inventory of your pantry, fridge, and kitchen. Toss any expired products, and take note of what foods you have. And make sure to read the ingredient labels! Consider which products contain sneaky sugars, oils, and additives and which products are made with wholesome ingredients. Then, do a quick scan of everything you have — what’s the ratio of junk food to healthy food? 

While we’re not saying you need to toss anything that’s unhealthy, try to be mindful about the foods you’re keeping. If products are full of ingredients you can’t recognize or pronounce, they’re probably not going to serve you and your weight loss goals. Toss or donate what you deem appropriate for you and your needs, and make a list of anything that is missing or needs restocking!

Day #3: Fill Your Fridge 

Now that you’ve cleaned out your pantry, it’s time to load up your kitchen with nutrient-dense foods! But before you head to the grocery store, eat a snack or meal! A simple weight loss tip: don’t grocery shop hungry! Research shows you’ll wind up buying higher-calorie foods based on your cravings and even be more likely to splurge and spend more money than usual.

Instead, fill your fridge with nutrient-dense staples, such as:

• Healthy canned goods (chickpeas, beans, wild-caught tuna, and salmon)
• Seasonal produce (while considering the Dirty Dozen and Clean 15)
• Healthy pasta alternatives (like chickpea and lentil!)
• Whole grains and complex carbs (like quinoa and sweet potatoes)
• Frozen fruits and veggies (they’re cheaper and just as nutritious)

Try these Dietician-approved healthy shopping tips to inspire your cart. Heading to the Farmer’s Market? Try these tips!

Day #4: Start Your Day with A Glass of Water 

And make it a permanent part of your daily routine! Remember: small, actionable steps make for long-lasting changes. This habit may seem simple, but it sets the tone for your entire day! Plus, drinking a glass of water first thing helps to jumpstart your metabolism and, according to research, even reduces your daily calorie intake.

And if you’re a coffee drinker, starting with water can help counteract the dehydrating effects of coffee (since coffee is a diuretic).

You can add lemon, enjoy your morning beverage as a warm herbal tea, or just drink it plain! Include this healthy hack today, but also try to make this a non-negotiable every day. 

Day #5: Cook Dinner at Home

Can you commit to cooking dinner at home tonight? What about for the duration of this challenge? It may sound daunting, but with a little know-how and prep work, it is a lot more manageable than you think! The secret? Calling on techniques like batch cooking, meal prep, and one-pan dinners. Cooking dinner at home allows you to control the ingredients in your food. You can avoid all those sneaky sugars, oils, and sodium while loading up your recipes with nourishing whole-food ingredients.

And just so you know, there are so many FitOn PRO dinners that require minimal ingredients, minimal cook time, or minimal prep!

Day #6: Walk 5 Extra Minutes Per Day 

Commit to walking five additional minutes per day — yep, that’s it! If you had already planned to walk to the coffee shop, walk an additional five minutes. If you went for a run, add a five-minute cool-down walk to the end of your workout. And if your schedule is jam-packed and a five-minute walk is the only exercise you can squeeze in, that’s great too! The idea here is to make these five additional minutes intentional. Again, it may not seem like a lot, but it adds up! Five extra minutes per day (on top of anything you had planned) is 35 extra minutes per week and 140 extra minutes per month. Plus, it guarantees daily movement — even if it’s just five minutes. 

Start this today, and try to continue this healthy weight loss habit! Once five minutes feels simple for you, add on another five!

Remember: small, actionable goals are the ones that stick. 

RELATED: Walking For Weight Loss: What You Need to Know Plus a 28 Day Plan

Day #7: Make Breakfast a Priority

If you’re ditching breakfast in hopes of shedding some unwanted pounds, you may want to rethink this decision. There’s research to suggest skipping your morning meal increases the risk of weight gain. And I mean, breakfast is the best meal of the day! Oat bowls, eggs, pancakes, smoothies… What could be better?

In all honesty, starting the day with a healthy and wholesome breakfast is one of the best things you can do for your mind and body. A nourishing breakfast helps to curb cravings and increase satiety, it provides you with the energy and nutrients to kickstart your day, and according to research, it leads to overall healthier habits. 

Here are some weight loss-friendly ideas, even for the busiest of mornings:

• Make a protein-rich yogurt bowl with Greek or coconut yogurt, fresh or frozen berries, and a drizzle of nut butter. 
• Scramble some eggs with a handful of greens, fresh or dried herbs, and any leftover pre-prepped veggies. Serve with avocado and a piece of fruit!
• Toss your favorite fruits, veggies, greens, and superfoods into the blender and whip up a nutrient-dense morning shake.

Day #8: Meal Prep For the Work Week

Planning and prepping your meals ahead of time is so important when trying to lose weight — especially during the busy work week. If you have healthy meals prepped and ready to be enjoyed, you’ll be less likely to hit the drive-thru on your way to work or Postmate an impulsive takeout order after a long day. Challenge yourself to prep breakfast, lunch, and snack options for the week ahead! 

Here are some easy-prep recipe ideas to inspire all your needs:

Easy-Prep Breakfast Options

• Make overnight oats and choose from a variety of flavors
• Prep egg muffins and load them up with your favorite veggies & greens
• Blend up some make-ahead smoothie packs and pop them in the blender when you need a quick and effortless healthy option 

Make-Ahead Lunch Options

• Make a pasta salad with plenty of veggies.
• Whip up a bistro box and fill it with your favorite fixings
• Prep some veggie tacos and serve with a side of avocado and Greek yogurt dressing

Satiating & Energizing Healthy Snacks

• Make a homemade trail mix full of nuts, seeds, and superfood add-ins like cacao nibs, goji berries, and unsweetened coconut flakes
• Prep some protein-packed Peanut Butter Bliss Balls for an at-the-office snack or an on-the-go pre or post-workout energy boost 
• Make a simple healthy hummus or guac and pack a serving to enjoy with a side of sliced veggies

Day #9: Sleep For 8 Hours

Did you know there’s a direct connection between sleep and weight loss? That’s right — if you’re skimping on sleep, it affects more than just your mood and energy! According to research, 8 hours of sleep (or more) could support your weight loss goals. How so? Increasing your time on the pillow can help reduce the number of calories consumed — an average of 270 calories per night for those who slept 8.5 hours or more! 

Sleep deprivation, on the other hand? Not so great. It can trigger hormonal imbalances, such as increased cortisol — a stress hormone associated with weight gain. With sleep loss, you’ll also see a reduction in leptin (your satiety hormone) and an increase in ghrelin (your hunger hormone). 

The takeaway? Sleep deprivation can sabotage your weight loss success. Try to make this healthy habit a priority — tonight, during the duration of this challenge, + beyond! 

RELATED: 5 Before Bed Habits That Are Surprisingly Good For Weight Loss 

Day #10: Plan Your Weekly Workout Schedule

Weight loss aside, regularly moving your body is important. For today’s challenge, set aside time to plan your weekly workout schedule. Try to exercise 3-5 times per week, incorporating a mix of strength, cardio, and recovery days. Just as you would a meeting or appointment, schedule your workouts! The more precise you can make it, the better. 

Here are some ideas to help keep you accountable:

• Choose a FitOn workout and schedule a reminder in the app
• Join a FitOn Program that’s specific to your goals
• Ask a friend to join in on your workout

Planning your workout schedule in advance will help you stay consistent. The benefits? You’ll burn more calories, boost your metabolism, and build lean muscle mass!

Day #11: Make a Healthy Food Swap

Instead of restricting your diet and eliminating your favorite foods, try calling on healthy food swaps! Your goal today is to tackle one ingredient or food only. Maybe you swap your daily soda for a probiotic-rich seltzer or fruit-infused water. Maybe you make your own healthy coffee creamer instead of the sugar-filled store-bought version you typically enjoy. Maybe you replace your favorite pasta dinner for a healthier twist made with a chickpea pasta alternative.

Rather than trying to change your diet in totality, start with one or two food swaps. Once you feel solid, then add another! Before you know it, you’ll have made dozens of healthy swaps that feel manageable. This is the secret to long-lasting changes.

Here are some food swaps that can support your weight loss efforts:

• Use mashed avocado in place of mayo, butter, and cream cheese
• Spiralize veggies (like zucchini, carrots, and squash) in place of spaghetti and processed pasta
• Skip deep-fried french fries for oven-baked parsnip, carrot, sweet potato, or zucchini fries
• Blend up a homemade nut or seed-based milk or creamer in place of dairy milk
• Swap sugar-filled soda for herbal iced tea, seltzer, cold-pressed juice, or coconut water 

Day #12: Do a Mindful Meditation

As you may know, meditation is one of the best wellness hacks for stress. While chronic stress is problematic for many reasons, when it comes to weight loss, stress can wreak havoc on your goals. 

The good news? Mindful meditation helps you recognize and acknowledge emotions that may be getting in the way of your goals without judgment, guilt, or shame. It may sound simple, but don’t undermine its effectiveness! It’s been shown to be beneficial for long-term weight loss, helping to promote sustainable healthy lifestyle behaviors and eating habits.

Try this 10-minute Mindful Awareness Meditation with DeAndre Sinette to help you ground down, slow down, and come back to the present.

Day #13: Trade Your Cocktail for a Mocktail

We’re not saying you have to give up alcohol forever (unless that’s your goal). The occasional drink — when enjoyed in moderation — can be part of a healthy lifestyle, but taking a break from the booze could be a game-changer for your mind, body, and weight loss goals! 

Alcohol contains 7 calories per gram, which is a concentrated source of calories — especially considering it’s primarily void of additional nutrients. And let’s face it — once you start sipping, it can be easy to overindulge.

But fear not — you don’t have to miss out! Mocktails make a great substitute for cocktails. Plus, they’re incredibly delicious! From Moscow mules to margaritas, there’s a healthy mocktail for all your favorite drinks. Did we mention they’re easy to whip up at home?

Give this yummy Watermelon Mint Cooler recipe a try, or find some more inspiration here.

Watermelon Mint Cooler 

Serves: 1

Ingredients:

• Crushed ice
• ½ cup pure watermelon juice, unsweetened
• ½ – 1 cup sparkling or seltzer water
• 1-2 tbsp lime juice, freshly squeezed
• Fresh mint, to taste 

Directions:

Step #1: Fill the glass with crushed ice.

Step #2: Pour watermelon and lime juice over ice.

Step #3: Top with sparkling water and stir until well mixed. 

Step #4: Garnish with fresh lime and mint. Enjoy!

Day #14: Avoid Added Sugars

Now that you’ve got two weeks under your belt, it’s time to address a biggie — sugar! Sugar is downright addictive, so if you’re struggling to limit your sugar intake, you’re certainly not alone. 

Start by reading the ingredient label — on everything! From pasta sauce to salad dressing, sugar is hiding in more packaged foods than you think. Start eliminating these foods and instead replace them with healthier swaps. You don’t need to avoid sugar in its entirety, but if you’re going to consume sugar, stick to whole-food sugar sources.

Options like raw honey, Medjool dates, coconut sugar, and fruit are the least processed, most nutritious sources!

Day #15: Prioritize Protein (At Every Meal!)

Protein is one of those good-for-you nutrients that’s always a good idea — especially if you’re trying to lose weight. It helps increase lean muscle mass, boost metabolism, and curb hunger cravings — three very important factors for weight loss! Try to include protein in all your meals today.

Here are some ideas:

• Add a tablespoon of nut or seed butter to your smoothie or oatmeal bowl 
• Top your salad with lean protein, such as grilled salmon, chicken, or tofu
• Stir in a spoonful of chia seeds to your overnight oats or baked goods
• Add Greek yogurt to sauces, dips, and spreads
• Snack on some hard-boiled eggs with a side of veggies or avocado

Day #16: Eat Until You’re Satisfied

When your meal is full of all the goods, it can be tempting to lick your plate clean and enjoy every last bite! But, you don’t HAVE to finish your plate — especially if you’re feeling full! Remember: your food isn’t going anywhere — you can always save it to enjoy later. 

Instead, try to chew your food, eat slowly, and stop when you’re 80% full. You should feel satisfied, not stuffed! Try this today and see how you feel. 

This weight loss hack is a component of mindful eating, which comes with a long list of benefits (more on this below). Try to listen to your natural hunger cues and tune into how you feel. 

RELATED: What You Really Need to Know About Your Hunger Hormones

Day #17: Try a New Healthy Recipe

It’s easy to get stuck in a cooking rut. Let’s face it, eating the same foods is easy and convenient. That said, you’ll be more inclined to reach for those tempting snacks if you’re bored with your meals. Plus, sticking to the same foods means you’re missing out on an abundance of nutrients!

Try something totally new today — it could be completely outside the box, or it could be a recipe you’ve been dying to try but haven’t. Try to do this weekly. It will keep you motivated in the kitchen, you’ll load up on a variety of nutrients, and you’ll discover new foods. You can even make it a family affair and involve your kids or partner in the process. 

Sign up for FitOn PRO and browse the recipe box for thousands of healthy ideas.

Day #18: Give Your Favorite Dessert a Healthy Upgrade

Sweet tooth lovers, listen up! You can still eat dessert and lose weight. In fact, the occasional treat can help prevent binge-eating triggered by excessive dieting and food restriction. That said, you don’t need to consume excessive amounts of sugar, fat, and calories to satisfy your sweet tooth cravings. There are so many ways to modify your favorite indulgence and turn it into a guilt-free treat made with good-for-you ingredients. 

Treat yourself today! Here are some ideas:

• Skip the added sugar and dairy and blend up a naturally-sweetened banana nice cream
• Enjoy a 4-ingredient chocolate avocado pudding in place of traditional high-sugar pudding
• Whip up a healthy cookie dough froyo made with ingredients like Greek yogurt, almond butter, and cacao nibs 
• Roll up some no-bake bliss balls and enjoy 1 or 2 as a healthier alternative to cookies

Day #19: Make a Nutrient-Packed Smoothie

Smoothies are a simple and delicious way to jam-pack a ton of nutrients into one easy-prep meal or snack. Toss in some greens, add a spoonful of superfoods, sneak in some hidden veggies (like cauliflower or zucchini), and blend it up into a weight-loss-friendly meal. 

Day #20: Join a Fitness Challenge or Sign up For a FitOn Course

You’re nearly 3 weeks into this weight loss challenge, it’s normal to lose steam. But rather than quit, try something new! For some newfound workout motivation, head to the FitOn app and join a fitness challenge.

Choose from a range of challenge options, or give this 10-Day Kickstarter Challenge a try. By completing this challenge, you’re committing to 10 workouts in 10 days. You can even invite your friends to join you for some friendly competition. A great way to stay motivated and accountable. 

Ready to take your healthy eating habits up a notch? Consider signing up for a FitOn Course! 

The Mindful Eater with Whitney English: A 2-week course to help you break free from diets. It’s nutrition simplified! 

Reprogram Your Diet with Mona Sharma: A 4-week course that will have you rethinking weight loss for life.  

Healthy Eating 101 with Cara Clark: Say goodbye to restrictions, complicated rules, and food guilt. This 4-week course will make over your mind and body from the inside out!

Day #21: Eat The Rainbow

Rather than focus on what to avoid, develop an abundance mindset and consider what foods you can add in! Incorporating an abundance of whole food nutrients rich in various colors is a healthy and sustainable weight loss hack. For today’s challenge, try to eat the rainbow. By this, we mean incorporate as many different colored fruits and veggies as you can — the more colors, the more nutrients! 

Red-colored fruits & veggies: Rich in lycopene and quercetin to support healthy skin, benefit blood pressure and heart health, blood and support joints. 

Yellow & orange-colored fruits & veggies: Rich in lutein and beta carotene to reduce the risk of chronic illness, support eye and skin health, and boost immune health.

Blue & purple-colored fruits & veggies: Rich in anthocyanins, resveratrol, and flavonoids to support brain function, heart health, and healthy aging. 

Green-colored fruits & veggies: Rich in chlorophyll, sulforaphane, and antioxidants to detoxify the body, improve immune function, benefit digestion, and fight free radical damage. 

White-colored fruits & veggies: Rich in antioxidants, anthoxanthins, and allicin. 

Day #22 Be Mindful of Portion Sizes

You don’t need to start tracking your calories or macros, but minding your portion sizes is a great way to monitor your serving sizes in a healthy and sustainable way. It can help prevent overeating, which is easy to do if you’re snacking out of the bag or mindlessly spooning food onto your plate!

No need for measuring cups, scales, or fancy tools — try using your hand as a guide!

• 1 palm = A serving of protein
• 1 fist = A serving of vegetables
• 1 cupped hand = A serving of carbs
• 1 thumb = A serving of fats

Day #23: Keep a Water Bottle With You At All Times!

Water is your weight loss BFF. Grab a sustainable water bottle and keep it with you at all times! It will serve as a constant reminder to keep sipping, which can prevent overeating, curb sugar cravings, boost metabolism, and increase satiety.

Day #24: Avoid Eating While Distracted

If you’re used to eating while walking, driving, watching TV, or working, we challenge you to change your eating habits! Eating while distracted can lead to overeating, both in the moment and later in the day! You’ll feel less satiated and satisfied and will be more likely to snack on unhealthy options. So, put the phone away, turn off the TV, close your laptop, and take a seat! Mindful eating is positively associated with weight loss, where it has been shown to reduce the amount of food consumed during meals while also reducing food cravings.

Day #25: Become a Smart Snacker

Are snacks standing in the way of you and your weight loss goals? You’re not alone! That said, the act of snacking isn’t necessarily the problem. Rather, it’s the type of snacks you’re choosing and the quantity you’re consuming! We’re looking at you, sugary cereals, late-night ice cream pints, and processed chips. 

Challenge yourself to become a smart snacker. Rather than over-consuming calorie-rich foods void of nutrients, choose whole food snacks high in fiber, protein, and healthy fats. And portion them out! 

Some ideas:

• Homemade energy balls made with nut butter, oats, flax, and chia seeds
• Hard-boiled eggs with a side of mashed avocado
• Rice cakes with veggies, hummus, and a sprinkle of hemp seeds
• A protein-packed snack plate filled with edamame, nuts, and a side of fruit or veggies 

Day #26: Make Your Bedroom a Sleep Sanctuary

Remember what we said about sleep for weight loss? Well, when it comes to supporting your goals, sleep quality is just as important as sleep quantity! Make your bedroom your sleep sanctuary. 

• Keep it cool – research suggests a temp of 60 to 67 degrees Fahrenheit
• Dim the lights – get blackout curtains, wear an eye mask, and power down electronics
• Eliminate outside noise – try a sound machine or earplugs! 
• Keep it clean – a messy space can induce anxiety and disturb sleep! 

Day #27: Modify The Menu (When Eating Out)

Don’t be afraid to modify the menu when eating or ordering out! Restaurants are very accommodating with healthy swaps, and they may even have healthy options that aren’t on the menu. Think: gluten or dairy-free pizza crusts and toppings, mashed avocado in place of calorie-rich dressings, or non-dairy milk or creamer. Always read the ingredients and try to stick to whole-food options! 

Here are some healthy menu hacks to consider that may support your weight loss goals:

• Ask for sauces and dressings on the side (or swap them with healthier alternatives like lemon juice, avocado, or a simple olive oil drizzle)
• Opt for oven-baked or grilled over fried
• Skip the added sugar and choose the unsweetened version, when possible
• Ask if there are gluten-free, dairy-free, sugar-free (etc.) options or whole-food alternatives
• Stick to real, whole foods whenever possible!

Day #28: Make Veggies The Star of Your Plate

When portioning your plate, make veggies the star!! They’re low in sugar, rich in phytonutrients, loaded with fiber, and low in calories. Fill half your plate with a variety of non-starchy veggies, such as broccoli, kale, spinach, and zucchini. You’ll feel fuller for longer while supplying your body with an abundance of nutrients — win-win!

Day #29: End the Day With a Warming Herbal Tea

Trade your late-night sweet snack for a warming cup of herbal tea! Certain herbal teas have been shown to benefit digestion, boost metabolism, and aid weight loss. So go ahead, sip all day long! But before you pour a cup, make sure it’s caffeine-free (if you’re enjoying it as an evening nightcap). 

Here are some blends to consider: Oolong, rooibos, ginger, matcha, or dandelion leaf tea.

Day #30: Check In With Your Goals & Journal About How You Feel

You did it! 30 days of small, actionable habits to help you achieve (and maintain) your weight loss goals. Grab a notebook and pen and reflect on the last month. 

Here are some questions and prompts to consider journaling:

• How do you feel?
• Reflect upon your ‘why’ — is your motivating weight loss force still the same? Have your goals changed? How do they compare to your Day 1 goals? 
• What worked really well? What would you do differently?
• What was your biggest stressor during this challenge, and how did you work through it?
• What healthy habits have made the biggest impact in your day-to-day routine?
• List your 5 biggest takeaways
• Are there any areas or habits that you want to focus on? Write them down
• Write down 3-5 positive affirmations and take time to acknowledge your progress — big or small

Regular self-reflection is one of the most important secrets to long-term weight loss. It helps keep you focused, motivated, and intentional. Plus, it allows you to narrow in on your goals and fine-tune any areas that need improvement or adjustments. By returning to your goals and your ‘why,’ you’re more likely to achieve what you set out to do — both long and short-term!

Keep Going!

You’ve accomplished so much in these last 30 days, don’t stop now! Take these simple weight loss hacks and implement them into your daily routine. You can even give this challenge another go-around and start from scratch! Be proud of all you’ve accomplished. Remember: it’s a journey!

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So, find comfort in knowing there are delicious winter foods that can naturally support your weight loss goals. No restrictive diets, deprivation, or gimmicks! Ahead, the best winter foods for weight loss that are just as tasty as they are healthy!

What Foods Are In-Season During The Winter?

Cooler weather and shorter days don’t mean that we have to live without fresh and in-season produce. While we will be hard-pressed to find fresh and locally-grown peaches, tomatoes, and other delicate summertime fruits and veggies, we get to enjoy some hearty and nutrient-dense winter options as the season changes. 

From potatoes to carrots to oranges to the less commonly known turnip, there’s no shortage of winter produce choices. Many of these foods — like root veggies or hearty fruits — have very thick skin, helping them thrive in the colder weather. And that’s good news for us, as we get to enjoy them fresh and rejoice and their tasty, nutrient-dense benefits! 

Some of our favorites include:

• Citrus Fruits: including grapefruits, mandarins, and seasonal orange varieties
• Root veggies: including winter squash, parsnips, sweet potatoes, and beets 
• Winter greens: including Brussels sprouts, kale, and collard greens
• Fresh herbs: including sage, rosemary, and parsley

The 5 Best Winter Foods For Weight Loss 

Wintertime doesn’t only mean eating baked cookies and heavy casseroles. There’s plenty of good-for-you and weight loss-supporting foods out there that are seasonal and completely satisfying. 

Here are five of the best winter foods for weight loss.

Avocado

Avocados are a powerhouse in the nutrition department, jam-packed with a slew of good-for-you nutrients like potassium, folate, and vitamins A, C, E, K, and B vitamins. Particularly rich in fiber, a nutrient known to support weight loss by regulating blood sugar and increasing satiety, enjoying avocados in conjunction with an overall healthy diet can be a positive step in your weight loss journey. 

How to enjoy avocado: 

• Mix your salad greens with mashed avocado as a “dressing”
• Use avocado in place of mayonnaise in your sandwich
• Use on avocado toast 
• Use it as the base for a low-sugar smoothie
• Enjoy it with eggs and a side of berries

Broccoli

Broccoli is low in calories (less than 100 calories per cup) and high in fiber — two factors that make this winter veggie a perfect weight-loss supporting food. Plus, broccoli is high in water content and protein (with 3 grams per cup), helping to increase satiety and further support weight loss goals.

How to enjoy broccoli:

• Add broccoli to a stir fry or soup
• Mix steamed broccoli into a pasta dish
• Roast it with a light drizzle of olive oil and some garlic for easy snacking 
• Enjoy it dipped in a yogurt-based dip, like a healthy ranch made with Greek yogurt
• Serve it as a side dish or mixed into a salad

Grapefruit

While the grapefruit diet was certainly a healthy eating myth that (thankfully) didn’t stick around for a long time, including this ruby-red winter fruit in a healthy diet may support weight loss. In fact, research suggests simply eating ½ a grapefruit before a meal could stimulate a reduction in weight. But regardless of the effect grapefruit has on your weight loss goals, eating this citrus fruit will give your body a boost of good-for-you nutrients like fiber, vitamin A, and vitamin C — something we can all use during wintertime. 

How to enjoy grapefruit for your weight loss goals:

• Broil it with a sprinkle of cinnamon for a warming and healthy dessert
• Add it to fresh a yogurt bowl made with Greek or dairy-free Greek-style yogurt
• Juice it fresh with other ingredients like spinach, lemon, and ginger 
• Enjoy it plain, as is!

RELATED: 6 Immune-Supporting Eating Habits

Kale

Kale is a popular superfood that has claimed the spotlight for many years, and for good reason. Let’s face it, kale is one of the most nutrient-dense foods. It’s full of antioxidants, minerals, and vitamins such as A, C, K, and B6. You’ll find this popular veggie in smoothies, stews, and many other dishes. And thankfully, this hearty winter-friendly green is easily added to many cozy dishes without adding a significant amount of calories (only 35 per cup). 

Plus, kale contains fiber, which helps people feel fuller for longer periods of time. And the high water content of kale makes enjoying this veggie hydrating and satiating at the same time. 

How to enjoy kale:

• Add kale to your soups and stews
• Enjoy it sauteed alongside your favorite egg dishes for some additional fiber, vitamins, and minerals
• Use it as the base in a fresh or roasted salad 
• Bake it into kale chips with a slight drizzle of avocado oil and sprinkle of sea salt 

Potatoes & Sweet Potatoes 

As long as you are not loading up your potato with high-fat condiments and toppings like bacon and butter or eating them fried like potato chips or French fries, potatoes can be a surprisingly good-for-you addition to a weight-loss-friendly winter meal. Potatoes are a natural source of fiber and contain key nutrients like potassium.  

Adding diced potatoes to your dishes or eating a potato as a base to a healthy dinner can be a super-satisfying nutrient-dense way to manage your weight. 

How to enjoy potatoes:

• Use a slice of sweet potato as a bread substitute for your avocado toast
• Cube potatoes or sweet potatoes and roast them with other weight-loss-friendly fall veggies like Brussels sprouts and broccoli 
• Use thinly sliced sweet potatoes in a one-pan loaded nacho recipe in place of chips

Looking for a recipe idea that brings comfort to your dish while supporting your weight loss goals? Try these protein-packed stuffed sweet potatoes! With less than 10 ingredients and simple step-by-step instructions, we’re willing to bet this will be your new go-to comfort recipe. 

Crush Your Winter Weight Loss Goals

Wintertime brings us some amazing superfoods that are equally delicious and satisfying. Including some winter weight loss foods like grapefruit, kale, and avocados with your overall healthy diet during the cold months can be a seasonally simple way to keep your diet in check. So, whether you are whipping up a winter stew, cooking a homemade casserole, or even making a winter salad, including some of these winter foods in your dishes can give your body a boost and help you stay healthy during the coldest season of the year. 

Want more healthy recipe inspiration? Sign up for FitOn PRO and get access to personalized meal plans, including recipes and foods you’ll love to eat!

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So many of us stress about the calories we would consume in 1 glass of wine, but if you think about it — those “low calorie” “weight loss” snack bars contain roughly the same number of calories and are being marketed as “weight-loss friendly.” Why should we obsess over the same amount of calories in that single glass of wine?

If you’re trying to reach your fitness goals while wondering if you can treat yourself to a drink every now and then, good news — contrary to popular belief, alcohol and weight loss aren’t mutually exclusive, and alcohol can be a part of a healthy weight loss plan, but moderation is key. Build a plan that fits your lifestyle. 

Ahead, find out how to enjoy yourself without derailing your progress, because so long as you don’t go overboard, there’s no need to feel guilty about treating yourself!

Alcohol & Weight Loss: Do They Mix?

When it comes to alcohol and weight loss, the biggest factor to consider is calories. While the calories in alcohol aren’t much different than other foods or indulgences, it can be easy to overdo it and derail your weight loss progress. There’s a big difference between enjoying an occasional drink and polishing off a bottle of wine!  

There are a few reasons it can quickly become easy to overdo it. Unlike broccoli, there’s no simple trigger to say “I’ve had enough.” Have two bowls of broccoli and you’ll walk away. Have 2-3 drinks, and everything (literally) can become fuzzy. Alcohol disrupts aspects of your brain, which can make it easy to not be aware of how much you’re taking in. 

Also, drinking tends to happen in social situations. Much like eating in front of the TV leads to more calories, drinking with friends leads to more drinks. And, at the most basic level, drinking dehydrates you (so you drink more). 

It’s also not just the calories in alcohol that can also quickly add up,  it’s what alcohol does for your cravings. Sometimes, you might only have 1-2 drinks, but alcohol can make you hungrier. And, research shows that drinking alcohol before a meal can increase how much you’ll eat during the meal.

With all this said, this doesn’t mean that you can’t enjoy the occasional drink! Research suggests light to moderate alcohol intake won’t harm weight loss goals — so, enjoy your cocktail, but don’t overdo it! The problem occurs when an occasional drink or two turns into a frequent binge. 

What you drink and how much you drink matters. Here are some tips on how to enjoy that glass of wine or occasional beer in moderation when you’re trying to lose weight. 

Set Limits 

Knowing that it’s easy to overdo alcohol for more than one reason, try setting limits before you drink that glass of wine. Determine how much you’ll drink — are you sticking to a glass or following a two glass rule? 

Make it Work in Social Settings 

You can do the same thing if you plan to drink in a social setting. Before going to dinner with friends, determine how much you’ll drink. Having this number and limit decided beforehand may make it easier to stick to after you enjoy that glass or two of wine. 

Plan Out Your Meals 

Another tip is to plan out what you’ll be eating for dinner based on whether or not you’ll be drinking. If you plan to have a glass of wine, beer, or cocktail, take this into account when deciding on your food choices. If you’re eating out, maybe this means skipping the appetizer bread and replacing it with some roasted veggies with hummus or a salad instead. 

Alcohol Calories Explained 

Alcohol Calories Per Gram 

Alcohol clocks in at seven calories per gram. While it’s less than the nine calories per gram of fat, it’s almost double the calories of carbs and protein (four calories per gram). 

Alcohol can still be part of a healthy diet, but keep in mind — calories from alcohol are considered “empty calories” meaning, they contain no nutritional value.

Wondering which beverage to choose when it comes to alcohol and weight loss? Let’s take a look at the calorie count.

Calories in a Glass of Wine 

Wine is made from fermented grapes, where most calories come from alcohol and carbs. An average glass of wine contains about 125 calories, though the nutritional value may vary depending on the variety. 

When it comes to alcohol and weight loss, choosing a wine lower in sugar and higher in nutritional value may be beneficial for your waistline. 

Healthier Ways to Enjoy Your Glass 

Opt For Red: Want to drink with a dose of health benefits? Choose red wine! Red wine is rich in resveratrol, an antioxidant compound that has been shown to lower blood pressure and reduce inflammation. 

Look For Wines Lower in Sugar:  The dryer the wine, the less sugar it contains. 10 grams per liter or less is ideal! Low sugar wines include Merlot, Pinot Noir, Chardonnay, and Pinot Grigio.  

Keep Calories in Check: Keep it under 250 calories by limiting yourself to 1 or 2 glasses!

Try to Make One Bottle of Wine Last all Week: This will give you the flexibility to enjoy yourself without consuming too many calories!

Calories in a Beer

The average glass, can, or bottle of beer can range anywhere from 50 to 180 calories per serving (about 12 oz) — a big difference when it comes to your waistline! If beer is your drink of choice, being mindful of what you’re sipping on is important in regards to alcohol and weight loss.

Tips to Consider When Enjoying Beer 

Opt For Light Beer: Light beer has less alcohol which means fewer calories! An average serving ranges from 50-100 calories, while IPA’s have double the alcohol and carbs which means double the calories of an average beer

Read The Label: Many brands offer “low calorie” or “low carb” options of 150 calories or less. Five light beers can equal 500 calories or more. Portion control is key!

Watch The Size: Reach for a 12oz bottle rather than a 16oz pint! 

Calories in the Average Cocktail 

The calories in an average cocktail range anywhere between 90 to upwards of 700 calories, depending on your drink of choice. Keep in mind, cocktails can be sneaky sources of calories, carbs, and sugar. Knowing exactly what’s in your glass can be beneficial when it comes to alcohol and weight loss. 

Here are some of the highest calorie and sugar offenders when it comes to cocktails. Keep in mind that this doesn’t mean you can’t ever drink these options, it just means that if you do enjoy one of these every now and then, it’s important to know that one of these high-calorie cocktails is like having a big dessert. 

Frozen Margarita: 500-700 calories 

Pina Colada: 600+ calories 

Long Island Iced Tea: 700+ calories 

Mai Tai: 300+ calories 

To keep the calories on the lower end, try these swaps! 

Lower-Sugar Cocktail Swaps 

Avoid Added Sugar: Avoid sugary mixers and unnecessary calories by ordering your liquor neat or on the rocks. 

Use a Lower Sugar Mixer: If you are choosing a mixer, opt for seltzer or club soda with a hint of lemon or lime! These are the best low-sugar, low-calorie choices.

Avoid Pre-made Mixes: They’re loaded with sugar and are a hangover waiting to happen.

Ask For it On The Rocks: Are margaritas your guilty pleasure? Avoid frozen drinks and simple syrup — ask for it on the rocks. 

Make Your Own Cocktails: The best way to watch your waistline? Make your own cocktail at home! Try kombucha, freshly squeezed citrus, and tequila or vodka — making your own cocktail can be weight loss friendly and delicious! 

Moderation is Key 

While the occasional cocktail, beer, or glass of wine isn’t going to derail your weight loss efforts, it can be easy to let a sip turn into a splurge.

Excessive drinking not only racks up some serious calories but it can also lead to unhealthy eating and lifestyle behaviors. Let’s face it, we’re no stranger to the drunk munchies — yes, we’re talking about those 3 am wings and fries! Even if you don’t take it that far, it can be easy to munch during a night out and consume a few too many calories. We’re all for a splurge every now and then, but repeating this behavior can do more harm than good.

Plus, excessive drinking while eating isn’t doing our digestive system any favors. In fact, it can suppress fat burning — not so favorable for our weight loss goals! Whenever alcohol is consumed, it takes priority over digestion as the body works to rid toxins from the body. As fat oxidation is temporarily suppressed, any food enjoyed is more likely to be stored as fat rather than fuel. However, research suggests this only occurs when more calories are consumed than burned! So, as you can see, moderation really is key!  

Don’t Forget About Hydrating After Alcohol 

Every time you drink, you spend half the night in the bathroom. Sound about right? That’s because alcohol is a diuretic! If you want to avoid a gnarly hangover and prevent dehydration, it’s important to hydrate while drinking to replenish any fluid lost.

Tip: Try drinking one cup of water for every alcoholic beverage. This will help you stay hydrated while limiting the number of drinks consumed (and, therefore, calories)! 

It’s All About Balance 

You can still enjoy yourself while achieving your fitness goals! When it comes to alcohol and weight loss, the key is finding balance between restriction and overindulgence. Build a lifestyle that works for you and your goals by making healthy choices that are sustainable long-term. Pour your glass of wine, guilt-free! 

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What Are Food Cravings?

Whether you are craving salty chips, sweet gummies, or something else, your desire for that specific flavor or food is likely triggered by either a physical or an emotional factor. 

Physical reasons that can trigger a craving include pregnancy, a hormone deficiency, exhaustion, your mood, and a nutrient deficiency. On the other hand, an emotional craving can be due to factors like stress, boredom, and even location (like craving a candy apple when you are at a carnival or a bag of peanuts when you are attending a baseball game). 

Regardless of whether your craving is due to an underlying condition or a simple desire to enjoy something peppermint during the holiday season, knowing what is causing your craving can empower you to know what to do about them. Ahead, five types of food cravings and what exactly they may be telling you. 

5 Types of Food Cravings Decoded 

Chocolate

If your inner chocoholic is paying you a visit, your body could be in need of a mood boost.  Since chocolate consumption is linked to improved feelings of calmness and contentment, that chocolate craving can mean so much more than just needing something sweet. 

If you are a female, craving chocolate may also be a sign that you are close to getting your period. Changes in hormones during the premenstrual phase can trigger blood sugars to dip, resulting in certain cravings. A chocolate craving can simply mean you are close to that time of the month.  

While chocolate does offer some nutritional benefit — like being a natural source of magnesium — certain varieties can be loaded with sugar. When tackling the chocolate attack, choose a small serving of dark chocolate or add some natural cacao powder to your smoothie instead of downing a king-size candy bar. 

RELATED: The 7 Best Foods For A Better Mood + 3 Recipes

Carbohydrates

 If you can see yourself downing a loaf of bread or an endless bowl of pasta, your carbohydrate craving may be telling you something about yourself that you may not even realize. 

According to data published in the journal Obesity Research, larger amounts of carbohydrates consumed is linked to higher levels of serotonin (the happy, feel-good hormone). In other words, your body may need that serotonin boost and knows it will happen after you enjoy that extra-large soft pretzel. 

If you find yourself craving carbs more often than normal, ask yourself how you are feeling emotionally. What you may actually be craving is a mood boost, which can be accomplished in a healthy way with a sweaty exercise sesh or a chat with a good friend.

Salt

 If you have a “salt tooth” instead of a “sugar tooth,” you may be suffering from an iron deficiency. Iron is an important mineral that plays a role in blood cell production and other important bodily functions. Having a deficiency means that you don’t have enough iron in your body, and you can feel tired and weak. 

The first step to learning whether you have an iron deficiency is to have your health care provider check your levels. 

Another cause of salt cravings is good old fashioned dehydration. When you crave salt, your body may be telling you that it needs to restore balance and replenish electrolytes. Before you reach for the salt shaker, hydrate yourself first to see if that tames the craving. 

Sugar

Sugar cravings are quite common and can strike at any time of the day. If you find yourself reaching for the candy drawer more frequently, it may mean that you are tired, stressed, or hungry. Essentially, your body is craving sugar for the energy boost. 

Before you down that box of gummy snacks, recognize if you skipped breakfast this morning, didn’t sleep well, or are experiencing stress in your life. If you say yes to any of these questions, your sugar craving may be telling you that you need to tackle one (or more) of these factors. Go to bed a bit early, have a healthy snack, or incorporate some yoga into your daily life. Your body will thank you for it. 

Cheese

Whether it is melted on a slice of pizza or enjoyed on top of a cracker, cheese is a commonly craved food for many.  

If you are craving that ooey goodness, your body may simply be craving some comfort. Since dishes like mac and cheese and grilled cheese are the ultimate comfort food, you may associate the “warm and fuzzies” with these goodies. 

Cheese and comfort go beyond nostalgic reasons. All varieties contain the amino acid tryptophan, which aids in the production of melatonin and serotonin to help us feel more relaxed or sleepy. A study published in 2016 brought to the forefront that lower levels of tryptophan were linked to a depressed state. So, a boost of tryptophan may mean a more relaxed and better rested self!

RELATED: The 6 Best Weight-Loss Friendly Comfort Foods 

Use Your Cravings To Your Advantage

Cravings can come out of left field. Some are completely random, and others can be a great indicator of bigger things going on in your body. 

Understanding why you are craving foods can help you navigate your health more mindfully. If you have a hankering for a hot dog simply because it is a summer holiday and you are among friends, giving in to your temptation is oftentimes a-ok — your craving isn’t necessarily an indication of something else going on. But if you are finding that you have an insatiable taste for salt, sugar, carbs, or otherwise, there may be a bigger issue at play that is worth exploring.  

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Registered dietitian Lisa Mastela, RD, MPH, founder of Bumpin Blends says, “Even if you were to do a crash diet, or have more restrictions, or do something less ‘enjoyable,’ in order to keep weight off (if weight loss is your goal), there’s a strong chance you’ll gain it all back — especially if you don’t have a plan for what’s next when the diet’s done.” 

How to “Diet” Without Dieting

So how do we eat healthfully and fuel our bodies — without the crash diets? Is there a way? Short answer: yes. And depending on your goals, you can likely start right away. Mastela believes this is the answer to a lot of our healthy eating problems. “To me, the best diet for you is one that reduces stress rather than adds it and is one that you can ENJOY for the rest of your life. Enter: Mindful eating.” According to this dietitian, this could be the anti-diet diet you’re looking for.

What is Mindful Eating?

It’s pretty straightforward: mindful eating (sometimes called intuitive eating) is taking a mindful approach to your diet. Living in the present moment, and being cognizant of what you eat — and how you feel while you’re eating. “It’s simply the practice of being mindful about what you’re eating, and listening to your body,” explains Mastela.

“You might think, ‘Oh, well my body just tells me I want junk,’ and that might be true — but if you truly tune in and listen to your body, you’ll notice a shift,” she says. “You will likely find that the more you do what it’s asking of you, the more you’ll actually crave foods that are more supportive of your health.” In other words, the more you get in tune, the more you’ll know what to eat — beyond junk food cravings. But this is a slow process.

How Does It Work & What’s The Science? 

It starts with meal planning and shopping for your food, and only eating when you’re hungry — starting small — and savoring every single bite. The experience of eating is slower, more sensual (as in, using your senses!) as you reflect on the aroma, flavor, and texture of your meal. Incorporating gratitude, slowly chewing small bites, and focusing on your food (not your phone or the TV or your emails!) rounds out the process.

With mindful eating, nothing is actually off-limits. If you’re doing it correctly, you may likely find that nonstop junk doesn’t actually make you feel good. That said, the sparing, occasional indulgence lights you up — and afterward, you crave some crisp, fresh veggies in a crudité. Ah, the elusive ‘balance’ we all seek!

The elimination of moral value on food is crucial, explains Mastela. “It helps to eliminate ideas of food being off-limits or ‘bad,’ and reduces restrictive feelings — including STRESS —around food. This is so important,” she says, noting that stress can actually cause weight retention and weight gain.

And what about the research — is there science around mindful eating? Yes! There are plenty of studies on mindful eating that show this approach to diet can positively benefit your life by helping you lose weight, reduce stress, and maintain a healthy body.

Why Is Mindful Eating a Great Option?

“Why is this the best way to eat, be healthy, and manage your weight? Because it’s sustainable — for the rest of your life — and benefits you far beyond just weight management,” says Mastela.

She says the greatest aspect is this ability to maintain health and not have to fuss over food. “Mindful eating is meant to be a lifelong lifestyle change — while a diet is often a do-it-as-long-as-you-have-to-to-get-results approach, mindful eating is about tapping into your food and lifestyle,” says Mastela. “This includes everything from the sourcing and sustainability of your food to tastes and quality, cooking, textures, how you feel after eating, and even your lifestyle beyond food.”

Keep in mind, Mastela says this will take some time and the path is not linear. “Living mindfully is a beautiful practice (keyword: practice) that has the ability to completely reshape how you live your life in a fantastic way, from lowering stress and anxiety to increasing enjoyment of your food and life, and even helping you get the right body for you if that’s what you’re after.”

Can You Lose Weight?

“Truthfully, mindful eating would be a very slow way to actually lose a lot of weight,” says Mastela. The alternative: She encourages anyone who wants to lose weight to work with a dietitian, and transition to mindful eating once the goal is hit. 

Working with a dietitian can be key because there’s no one size fits all when it comes to dietary approaches. You have to find what works best for you and your unique needs!

RELATED: 5 No-Diet Lifestyle Hacks to Push Past a Weight Loss Plateau 

What Are You Waiting For?

With all this evidence on the efficacy of mindful, intuitive eating and its ability to impact your mental and physical health — and overall lifestyle — with a high chance of long term success, why not give it a shot? 

As always, with all diet advice (that can inherently affect your medical health), confer with your physician and work with a registered dietitian if you are able. And at the core of this: be kind to yourself, listen to your body, and stay super present while you’re eating!

And, whether you’re looking to give mindful eating a try or just want to supercharge your healthy eating plan with nutrient-dense delicious foods, consider FitOn PRO for all of your recipe needs. 

Featuring healthy foods that actually taste good, eating healthy has never been more delicious! 

Sign Up & Get Access to Exclusive Clean Eating Recipes

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