The basics of losing weight are easy: avoid processed junk, fill up on superfoods, and hit the gym. Except we all know that once temptation, distraction, and motivation (read: real life) get involved, leveraging that formula for actual results isn't so easy. And even though it seems like working out should be the major key to success, it actually lies in the kitchen (which is why you always see that "you can't out-train a bad diet" quote floating all over Instagram). So we turned to the wise weight loss pros - nutritionists - who all agreed to give it to us straight. Consider them your new best friends when it comes to advice on shedding pounds.
When you're getting started, it's better to zero in on diet or exercise, not both, says Alexandra Caspero, R.D., owner of Delicious-Knowledge.com. While shocking for a pro to admit, it makes sense—drastically cutting calories while starting an intense exercise plan can leave you feeling burnt out and more likely to call it quits, she says. And a recent study found that exercise alone isn't enough to help you lose weight anyway, while further analysis discovered that honing in on your meals is basically just as effective as tackling exercise along with it. "If you have more than 10 pounds to lose, zero in on food first to set healthy habits, like learning portion control, until you're ready to add exercise in," she suggests.
"One of the most crucial things you can ask yourself is, 'What's your biggest diet weakness?' because if you can't imagine life without a chocolate donut every day, you should continue to eat that," says nutritionist Janet Brill, Ph.D., R.D.N. That said, you may need to give up something else that doesn't have such a vice grip on your heart (or taste buds). Otherwise you're looking at a diet filled with not-so-healthy foods, and that's obviously not going to lead to weight loss. No matter what, though, don't lose hope—a recent study found that the diet you choose doesn't really matter (though these ones are more likely to work than these ones). It's more important to just stick with it. And if giving yourself one sweet a day is what helps you stick to an otherwise healthy regimen, give yourself the splurge sans guilt.
"The more options we have for food, the more mistakes we can make, and that can slow down the weight loss process," says Manuel Villacorta, R.D., founder and author of Whole Body Reboot. "By having one or two smoothies in place of meals, you don't really need to think about how healthy your meal is." But beware of how you build your drink, as it's easy to slurp down one that's loaded with sugar. "A healthy smoothie should be no more than 1.5 cups per serving and be balanced with fruits, vegetables, and healthy fats like avocado, chia seeds, or flaxseeds," says Manuel. A good rule of thumb: Drink the rainbow. Different fruits and vegetables offer different vitamins, along with different phytochemicals (the molecules that fight disease and repair your body). So sticking to just blue or pink (we're looking at you, blueberries and raspberries) means you're limiting the good nutrients your body is getting.
We get it: When it comes to carbs, sugar, or fat, you know you should say no. But the stuff usually tastes so damn good! Tough as it is, though, try to remember that small calories—like that free sample at the grocery store, or those office treats your boss baked—really add up, says Cynthia Sass, R.D., co-author of Flat Belly Diet! Try her trick: When you're faced with any kind of "extra," rank it in your mind on a scale from 0 to 5 with 0 being "meh" and 5 being "cannot say no." "If something doesn't rank at least a 4, then pass," she says. "It won't be worth having to eat less of something else, work out a little longer, or put on tighter pants."
"My girlfriends are always in search of the best low-cal cocktail, but in my opinion, spritzers are a waste of wine! Grab a bottle of the good stuff and have a delicious glass instead of several watered-down mixed drinks," suggests Michelle Shepherd, R.D., owner of Westcoast Nutrition in British Columbia. Enjoying the rich, full flavor is not only more satisfying, but it also teaches you the healthy habit of ensuring your calories are worth the taste. And don't even think about giving up your beloved glass altogether—it won't help. A study from Harvard followed 20,000 women and found that over 13 years, wine drinkers were more likely to lose weight than abstainers. Even better: Those who drank one to two glasses of red wine a day were 70 percent less likely to be obese. Cheers to that!
"Many friends tell me, 'I've cut out all processed food and I eat all organic, but I'm not losing any weight.' My response? You may be organically growing your waistline," says Villacorta. Remember, you can't eat more of something just because it's healthier. Sure, that avocado might have healthy fats, but you shouldn't eat the whole thing, he says, because it still has a lot of calories. The good news? Science shows that having a few bites will satisfy you just as much as if you'd scarfed the larger serving, so wait five minutes to see how you feel before digging into more.
"One of the biggest mistakes I see women make is keeping pace with their husbands bite for bite," says Sass. And research supports her observations: One study found that women are more likely than men to adapt to the eating pace of their dinner companion, unconsciously taking cues of when to take another bite from the person across the table (so when he bites, you do too). And while we're all for a woman who can hold her own in a BBQ eating contest, if you eat like him all the time, you'll reach his goal weight instead of your own. Another tip: Fill your plate first. Researchers found that when eating family style, people were more likely to load up if the first person took a heaping portion.
"It's more important to be persistent than it is to be perfect," says Tori Holthaus, RDN, founder of YES! Nutrition. "In fact, a lot of times when I see friends go all in, the next week—or next day—they're all out." To avoid burnout, adopt one healthy, simple strategy a week. "That might mean having a glass of warm water with lemon as soon as you wake up (which helps your digestive system), and then the next week eating a vegetable at lunch every day," she says. Just make sure your goals are super specific: "It's too hard to reach the goal of 'eat healthy,' but you can easily reach the goal of 'have an apple and peanut butter for a snack instead of chips.'"
"So many of my friends try and go it alone, like they're embarrassed that they're trying to clean up their diet," says Brill. "But getting help can do wonders for your willpower." It's true: Science shows that women who used social accountability—in one case, a weekly group meeting—were able to maintain their weight loss better than dieters who tried to go it alone. Meanwhile, those who used weight loss apps to track their progress lost more than people who didn't. "Meet with a nutritionist, find a digital health coach, tell your co-worker about your breakfast," says Brill. "I don't care who it is, you just need a non-judgmental person to hold you accountable to your own goals."
You're well aware one of the worst things for your waistline is an open bar—or a generous dinner host. Think about it: If you're three martinis deep, you've already racked up nearly 700 calories! That said, most of us also have trouble only sipping on water. "Order a club soda with bitters instead, which you can do either all night or in between drinks to slow your pace," suggests Dawn Jackson Blatner, R.D.N., nutritionist on My Diet Is Better Than Yours. "It helps you feel like you're partaking in the fun, but skipping the calories—and the hangover."