Check it out—a registered dietitian in New York says her best tip for weight loss is to eat more frequently throughout the day so you don’t reach for cookies and chips because you’re hungry and they’re there.
“Although calories affect weight loss, the key to losing weight is to avoid being too hungry.” Natalie Rizzo wrote last week for EatingWell. “In fact, the No. 1 habit to lose weight is eating before you are hungry.”
In her argument for regular and consistent meals, Rizzo pointed to a study 2022 found that eating a consistent amount of calories at regular intervals such as breakfast, lunch, and dinner can increase weight loss success.
Rizzo says timing is key—if you’re not able to chow down at the same time every day, try eating a meal or snack every three to four hours to stave off hunger pangs.
“This window gives you enough time to digest your food, but prevents you from going so long between meals that you’re hungry,” Rizzo explained at EatingWell. “If you struggle with distractions, 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-grain carbohydrates — such as fruits, vegetables, whole grains, beans and legumes — and “a little” healthy fat.
Protein can help you feel fuller because it takes longer to digest than other nutrients. It can also help preserve muscle mass, and muscle burns more calories than fat.
How much protein you need has long been a topic of debate, especially on TikTok.
Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per pound. For a 150 kg person, this is 54 grams of protein per day.
But advises one nutritionist eat at least 90 grams of protein every day, as a female weight loss coach swears by 120 grams of protein per day.
Dr. Fatima Cody Stanford, an obesity physician at Massachusetts General Hospital and an associate professor at Harvard Medical School, warns that too much protein can strain the kidneys, especially in people with kidney disease.
“I always ask my patients when they are proposing any type of dietary strategy, ‘Do you plan to do this for the rest of your life?'” Stanford he told NBC News this month.
Good sources of protein include lean meats, fish, eggs, nuts, dairy products, beans and tofu.