We’ve all heard the saying, “Exercise alone cannot reverse a poor diet” or that “Abs are made in the kitchen”. But how can we naturally shed excess pounds without extreme dieting? MD Anderson clinical dietitian Jessica Tilton offers several effective strategies, such as prioritizing a diet composed of fruits, vegetables, whole grains, legumes, low-fat dairy products and lean proteins as part of an approach.

1. Eat a Healthy Diet

A nutritious diet involves including a wide variety of healthy food and beverages in your daily regimen, while getting enough calories according to your age, gender and level of activity. Incorporating these practices should limit processed food, reduce sodium and added sugar consumption as well as ensure adequate fiber consumption.

Begin by selecting unprocessed foods high in fibre and vitamins. Base your meals around whole grains, lean proteins, fruits and vegetables; avoid starchy carbohydrates such as potatoes and white bread in favour of higher-fibre options like quinoa and brown rice.

Aspiring to consume five servings of fruit and veg every day is also ideal, since these low-cal foods offer essential nutrition. Also consider cutting down on alcohol, sugary beverages and fried foods – though occasionally adding in special treats like chocolate bars or glasses of wine will allow for flexibility without feeling restricted in your healthy eating plan.

3. Drink Plenty of Water

Water can aid weight loss by filling your stomach, which reduces hunger. Furthermore, drinking plenty of water may boost metabolism slightly and aid digestion while flushing out your system of waste products.

Studies have demonstrated the power of drinking water before meals to curb appetite. One such study revealed that overweight participants who drank 500 milliliters (or 17 ounces) of water at each of three meals prior to eating consumed fewer calories overall.

The Academy of Nutrition and Dietetics recommends that adults consume 15.5 cups of fluid daily, including water, tea, coffee and low-calorie juices. Sugar-sweetened beverages and alcohol should be avoided to ensure an hydration regimen remains in balance in your body.

To increase your fluid intake, try enhancing water with fruits and herbs to add flavor or sipping seltzer or herbal teas, soups, broths or smoothies as healthy options. Or add foods rich in water content like berries, tomatoes, watermelons and leafy greens such as these to your diet for extra hydration without extra calories or sugar intake.

4. Get Enough Sleep

No one disputes that in order to lose weight, you need to burn more calories than you consume. This means managing your diet by eliminating junk foods and eating a balanced diet with all the essential nutrients. Sleep is also critical; unfortunately most Americans don’t get enough shut-eye, and poor quality rest may contribute to obesity and other health problems – getting adequate rest may be one of the key ways you can support weight loss efforts by setting a regular bedtime and adhering to it as well as avoiding late-night snacking!

5. Reduce Stress

Stress has an impactful influence on weight loss, especially with regards to food choices. When under stress, our bodies release hormones that increase appetite and cravings for unhealthy comfort foods; according to Harvard Medical School this can lead to overeating which in turn contributes to weight gain.

One reason stress affects hunger cues so strongly is due to our body’s natural “fight-or-flight response”. When faced with threats such as wild animals or daily stressors such as feeding our families, our bodies needed enough energy and nutrients to respond efficiently and escape.

However, if we remain under constant stress and don’t make healthy lifestyle decisions, our bodies can become used to having higher cortisol levels in our bloodstream which may then alter hunger and satiety signals, making weight loss efforts even more challenging as this prevents us from eating enough calories to maintain or shed excess pounds. Eating foods rich in complex carbohydrates, protein, and healthy fats may help maintain blood sugar levels while simultaneously improving satiety levels and increasing overall well-being.