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Weight loss seems to be a topic on many people’s minds on a regular basis. There are usually multiple popular new tips on social media or in the news every day. But oftentimes, once you start following a program or an influencer’s instructions, the results may not be exactly what you’re looking for. You may even gain the weight back again after losing it.
In reality, lasting weight loss is much more than a quick fix or the result of a fad or trend. Long term, sustainable weight loss is a journey, something that requires daily diligence and follow through with good habits. Although this idea may seem discouraging, with a few lifestyle tweaks, weight loss may become more attainable than you thought.
And sustainable weight loss strategies can also help your heart. In this article, we’ll discuss some of my favorite healthy habits for weight loss that can also benefit your heart.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
Now let’s start to explore these strategies.
Healthy Eating
From a dietitian’s perspective, one of the most powerful habits you can have is mindfulness regarding what you are putting into your body. There is no one-size-fits-all diet or food pattern, but each and every person can benefit from increased awareness of what they’re eating. We’ll discuss a few suggestions below.
Awareness of Proper Portions
If you’ve read articles or spoken with others about weight loss, you have likely heard the classic phrase “portion control.” And in reality, it’s no joke. Many times we may end up eating more than we intended to because our sense of regular portions has been altered by what we see in the media or in restaurants. Portion control may seem like an outdated concept, but with practice it can begin to work.
Check the Label
One way to begin monitoring portion sizes is by checking the label of the food that you plan to eat. The serving size listed may be far different from what you are used to eating. If you normally eat more than the recommended serving size, try measuring or counting out the portion specified on the label.
Once you have measured or counted out that portion, try to eat it mindfully—don’t rush through eating. See how you feel after eating that specific portion. With practice and awareness, that portion may become more normal to you in time.
Refer to Other Trusted Sources for Portion Guides
If the food you’re looking at doesn’t have a label, or you want to better understand portion sizes of different foods, you may want to check out the United States Department of Agriculture’s (USDA) MyPlate.gov website. This site has many resources you can use to determine beneficial portion sizes of your favorite foods. Link as follows: https://www.myplate.gov/eat-healthy/what-is-myplate.
By managing your food portions, you may also end up cutting back on how much added sugar and sodium you are consuming, just by nature of eating less of some foods than you normally would. Reducing sodium and added sugars can help with managing blood pressure and blood sugar, to put less stress on your heart.
Build a Balanced Plate (or Bowl)
Another important part of healthy eating is how your meals are crafted. Balanced meals help to curb hunger and provide steady energy, because they will contain sources of healthy carbohydrates (“carbs”), lean proteins, and heart-healthy fats.
Healthy Carbohydrates
A helpful principle to use when planning meals and snacks is to include a source of a more nutritious carbohydrate. This means choosing whole grains when possible, such as whole grain bread, whole grain cereals, oatmeal, brown rice, whole wheat pasta, and other similar foods. Whole grain foods help to keep you full longer because of their fiber content.
You can also choose starchy vegetables like potatoes, corn, green peas, beets, and certain types of squash. Although some of these foods are sometimes perceived as bad for you, each one of them still provides valuable nutrients that our bodies can use. They key with these items is the idea we mentioned before: portion control.
The same goes for legumes like beans, peas, and lentils. These legumes are a good source of fiber, and they even contain some protein.
Fruit (especially whole fruit, not juice) is a good source of fiber. A serving of fruit can be counted as a carbohydrate source in a balanced meal.
Lastly, non-starchy vegetables, although they contain far less carbohydrate than the other sources mentioned, are still beneficial parts of your plate. They especially contain fiber and water, which can help with fullness. Some examples include lettuce, peppers, onions, cucumbers, broccoli, cauliflower, tomatoes, and zucchini. Quick tip—challenge yourself to fill up half of your plate with non-starchy vegetables.
Nutritious carbohydrate sources can benefit your heart by improving cholesterol levels. Many of the foods mentioned contain soluble fiber, which has been associated with reducing LDL cholesterol levels.
Lean Proteins
Another important part of building a balanced plate is including a good source of protein at each meal and snack. Protein contains essential components that help to build muscle and keep the cells in our bodies built well and running efficiently. It also empties from the stomach more slowly than carbohydrate, keeping you feeling fuller longer.
Good sources of protein include meat, fish, poultry, eggs, dairy products, and legumes (which do double duty as both carbohydrate and protein). Nuts and seeds contain some protein, although in a lesser amount than the sources just mentioned.
Get creative with the protein sources you enjoy the most and make sure to add them in each meal and snack. And of course, remember to do so in balanced portions. Consistent protein intake can help your heart muscle work as it should.
Heart-Healthy Fats
The last main part of a balanced plate is healthy fats (which are also heart-healthy fats). Examples of heart-healthy fats include avocados, nuts and seeds, and plant oils (like olive and avocado oil). These items can be added in small amounts at meals or snacks.
Examples of meals and snacks that incorporate healthy fats include:
- trail mix (nuts/seeds, dried fruit)
- an apple with peanut butter
- salad with fruit, seeds, hard boiled eggs, and vinegar and olive oil
- canned tuna mixed with avocado and served with whole grain crackers
Adding in heart-healthy fats (especially in place of less healthy fats) can help to lower total and LDL cholesterol levels and raise HDL cholesterol levels. That’s another great win for your heart!
Choose Low- or No-Calorie Beverages
While portion control and making healthy food choices are very important in weight control, the beverages you choose to drink also make a difference. Many sugar-sweetened beverages (such as sweet tea, soda pop, lemonade, and juice drinks) contain basically just sugar and not much else. Oftentimes sugary drinks contribute nothing but extra calories, which are usually associated with weight gain.
As you work toward achieving a healthy weight, think about what you’re drinking. Although it may sound boring, water is a powerful beverage to help with weight control. Some people like to drink a glass of water before every meal; others may set a target number of cups of water to drink every day.
Water can help aid in weight loss by taking the edge off of your hunger. Try infused waters, sparkling waters, or low-calorie flavored waters to add variety.
Other low-calorie beverages can include plain coffee and tea. They key is to watch what you add to these beverages; extra sweeteners or milks can increase the calories. Do check with your healthcare professional to make sure coffee and tea are right for you, as they could possibly interact with some medications.
In summary, mindfulness in what you eat and drink can help you achieve healthy weight loss to benefit your heart.
Healthy Activity
Another healthy habit to promote weight loss is regular physical activity. Many studies have shown that people who regularly perform physical activity are better able to lose weight and keep it off for the long term.
This doesn’t mean that you have to spend long hours at the gym. Any little bit of physical activity counts. Many experts advise to pick a favorite activity that you can commit to and just do it.
Check out your local library, park district, or even videos online for ideas. And know that whatever time of day you pick will still provide some benefit. You may even find physical activity to be a new favorite way to start your day.
Healthy Sleep
A discussion on healthy habits for weight loss wouldn’t be complete without mentioning the importance of sleep. Sleep seems to be something that many people don’t get enough of. But research shows that those 7 to 9 hours of sleep per night are pretty important in helping our bodies recover and function at their best.
Getting enough sleep has been associated with better food choices people made during the day. And going back to our first main topic—better food choices in appropriate portions really help to boost weight loss efforts. As you can see, all of these aspects are important in the big picture when you’re trying to lose weight.
Conclusion
To recap what we’ve discussed, healthy eating patterns, physical activity, and sleep are all very important parts of managing your weight. Incorporating these good habits into your daily routine can be helpful in your journey toward a healthier weight. And ultimately, by incorporating these healthier habits, you will help your heart function better.
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