9 Science-Backed Weight Loss Tips

Losing weight is tough, both mentally and physically. New science shows that when the body starts to lose substantial amounts of weight, it fights viciously to gain it back. But despite the biological roadblocks, plenty of people are successful at losing weight and keeping it off over the long term.

But how? As part of its recent exploration of the new science of weight loss, TIME asked 9 weight loss and obesity experts their best advice for people who are trying to lose weight. Here are their top tips for what works when it comes to slimming down.

Cut out soda

“Avoid all sugary drinks, as they provide ’empty calories’ that don’t fill you up. The sugar may uniquely act on the liver to produce belly fat.”

Don’t focus on calories

“The ‘calorie in, calorie out’ approach fails, because it disregards how food affects our hormones and metabolism. Pay attention to food quality.”

Keep it basic

“The simple message is to eat a healthful diet and to engage in more moderate-to-vigorous physical activity. The challenge is how to actually accomplish that in an environment that seems to push us constantly in the wrong direction.”

Adjust your goal weight

“Aim to achieve and improve health and reach a psychologically ‘happy weight,’ not an unrealistic ‘ideal’ weight that may be impossible to reach for most.”

Commit to change

“People need to have the mindset of someone who is ready and willing to make some permanent changes in the way they live. A number of treatments can create short-term weight loss without a great deal of effort from the person, but they don’t allow for long-term weight loss.”

Eat delicious food

“You need a program that satisfies hunger and has good food so it doesn’t feel like a diet. Hunger erodes willpower, and that’s the reason most diets fail.”

Recruit support

“Make small changes that stick, make changes as a family and keep it positive.”

Get educated

“The culprit is not bad choices by individuals. It is the toxic food environment in which calories are ubiquitous. Until the food environment changes, everyone must become aware of the calories they consume, especially those from beverages, sweets, and other calorie-dense foods.”

Make friends with moderation

“A person can eat almost anything they want, but the portion size has to be appropriate. For example, eat dinner on a salad plate rather than a dinner plate to cut the portion size in half.”

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This Is The Best Way to Detox Your Body

If you associate a “detox” with a 7-day juice fast, it’s time to make over your notion of a cleanse. Detoxing doesn’t require you to make extreme diet choices, since our bodies are made to flush out toxins on their own. Cleansing can be as easy as eating foods that help filter gunk out of your gut and drinking enough H2O to keep digestion in check so it releases unwanted leftovers from your system. Want to learn more? In this video, we’re serving up six healthy habits that will help you detox your body naturally, no deprivation required. 

Eat anti-inflammatory: Whole foods packed with nutrients are your best bet when it comes to keeping your insides clean. Fiber-rich fare like fruit, veggies, and beans, as well as nuts, seeds, whole grains, lean protein, and probiotics can aid gut and liver function so any unwanted buildup gets out of your system stat. Try to cut out processed, fried, and sugary foods along with red meat for even better flat-belly results. 

Drink more of the right stuff: Sorry to say it, but alcohol is a detox nono. Stick to sipping on water instead—hydrating will help your kidneys flush out toxins. Feel free to add lemon to your H2O for a hit of electrolytes. The citrus signals the liver produce more enzymes, which keep digestion moving smoothly. Sick of plain water? Switch things up with tea. Green tea has been shown to protect against heart diseaseand cancer, while milk thistle may boost liver function. Drink up! 

Get moving: Sweating actually helps you detox by boosting circulation throughout the body. What’s more, exercise is known to help you feel less stressed, happier, and more energized. Talk about a win-win. 

Eat smaller portions—and slowly: Big meals bring on bloating, which forces the digestive system to work overtime. Opt for smaller, more frequent meals and eat slowly to stop yourself from gulping air while you wolf down food. All that oxygen can make you feel more full. 

Treat your skin right: Practice smart skincare by dry-brushing skin with a soft brush before your bath or shower. The gentle exfoliation boosts circulation and promotes new cell growth too. Adding Epsom salt to your bath can also help you cleanse inside and out, since your skin will absorb its minerals like magnesium, which can get things moving in the colon. Ah...

Get good sleep: Logging adequate snooze time is key for keeping your health on track. Create a sleep haven by keeping your bedroom cool, dark, quiet, and free of screens. Stick to a standard bedtime that allows you to get at least seven hours of sleep nightly. Sufficient rest will help reduce stress and inflammation so your body can function its best. Yes, please.

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The One Food That Can Spike Weight Loss

Improving your diet often suggests a daunting revamp of every food you eat, but changing just one thing will help you lose weight and get significantly healthier, finds a new study in the Annals of Internal Medicine.

A group of researchers from the University of Massachusetts Medical School zeroed in on fiber, since previous studies have shown it can help people feel more full, eat less and improve some metabolic markers like blood pressure, cholesterol levels and blood sugar.

They recruited 240 people who showed signs of prediabetes and randomly assigned them to the American Heart Association (AHA) diet, which is currently recommended for those at risk of developing diabetes, or to eating more fiber. The AHA group focused on decreasing their daily calorie intake in order to lose weight, and they were provided with goals to limit saturated fat. The fiber group was simply asked to eat more foods rich in fiber, such as fruits, vegetables and whole grains, to reach a quota of at least 30 grams of fiber per day. Neither group was told to change their exercise habits.

After a year, both groups lost about the same amount of weight. Even more surprisingly, the people in the study also showed similar drops in cholesterol levels, blood pressure, blood sugar and inflammation. “By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma.

While he’s not yet ready to say that people at risk of developing diabetes should ditch the AHA diet and focus just on eating more fiber, Ma’s study does suggest an alternative way of getting healthier. “I think we have to change the paradigm about recommendations,” he says. “Telling people to reduce this or reduce that is just too hard to do.”

Ma notes that while dietary guidelines to lower the risk of various diseases have been around for decades, obesity, heart problems and diabetes remain the most common conditions affecting Americans. “Very few people reach the goals that are recommended,” he says. Asking them to focus on eating more of a certain food—rather than telling them what not to eat—may help people to think more positively about changes in their diet, and make the goals more achievable. From there, it might be easier to make the other changes, such as those included in the AHA diet. “[Adding fiber] might be one new idea for how to get people to adhere to a diet,” he says. That’s the first step, and perhaps most important, to eating healthier.

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What I Wish I Knew Sooner About Losing Weight

Anyone who has been through it can tell you that weight loss isn't easy. And while it's totally okay to *not* have weight loss as one of your fitness goals, the reality is that many people do want to shed a few pounds for a variety of reasons ranging from better health to simply wanting to feel more comfortable in their skin.

That's why we asked members of Shape's #MyPersonalBest Goal Crushers Facebook group who have successfully lost weight to share what they wish they had known at the beginning of their journey, along with what they would tell themselves at the start if given the opportunity.

Unsurprisingly, their responses were much less about looking a certain way or even a specific style of eating that was game-changing, and much more about nourishing their bodies, getting their heads in the game and feeling their best. Here's what they had to say.

Calories aren't everything.

For those just starting out on their weight-loss journey, Rachael Lenzmeier Jencks, 43, wants you to know that cutting calories blindly, without thinking about the nutritional impact of the foods you're eating, isn't the answer. "The one thing that I would tell myself is that skipping fruit and veggies to save calories isn't EVER going to do the trick," she says. "What you put in your body does matter and no amount of exercise can undo a bad diet." (Need a little inspo? Check out the best pre-workout snacks.)

Having your head in the game is just as important.

"Anyone can work out and lose weight, but if you don't deal with the six inches between your ears, you will miss the most important part of the process," says Janelle Spady, 35. "What brought you to where you're at? What has caused you to struggle? Once you can get to the heart of the matter, everything else will follow suit."

When it comes to food, less isn't always more.

Marie Rose Yardis, 38, wishes she'd known from the start that there's no need to go as low as possible with calories. "I worked with a trainer that told me I had to increase calories to support my workouts," she says. "It felt impossible, but I did it and lost a good amount of weight as a result! We all see in the media that cutting calories equals a smaller body. But when you are combining your nutrition habits with tough training sessions, you can really do a disservice to your body by underfeeding it!"

Community support makes a huge difference.

"Probably the most important lesson I've learned is that it's a constant struggle, but I've also learned that I am not alone in the battle," says Cara Lynn. "I've managed to find like-minded people who battle the same demons and who slay similar dragons. The fitness community is like no other I've ever been a part of, and I'm thrilled to have found it." (Here's more on how joining an online support group could help you meet your goals.)

Food tracking can be a game-changer.

"I've worked out regularly for over three years now and for the first two and a half years, my weight didn't move," says Tara Bird, 38. "It wasn't until I consistently started tracking everything that I ate that I saw the scale start to go down. I figured out what my maintenance calories were and created a deficit of 300 to 400 calories. Progress has been slow, but I've lost 23 pounds in the last year. Ideally, I would like to lose another 15 pounds, but I'm happy with my progress. Slow and steady!"

It's easier than you think when you're properly motivated.

"About a year ago, I went to the doctor for my annual exam. I had just turned 30, and the number on the scale was the highest it had ever been, and my cholesterol was high," says Lauren Zarzour, 31. "I joined Weight Watchers and ClassPass. I'm now 30 pounds lighter and have developed a better understanding of nutrition and a passion for the gym. I've learned how much more you value food when every day isn't an indulgence, and how amazing it is to be strong. I wish I would have known how easy it could be, but I don't think it would have been easy if I hadn't had that epiphany."

Take things one day at a time.

"I woke up every day and made a promise to myself to make good choices for that day," says Samantha Huyett, 41, of how she met her weight-loss goal. "I would tell myself: 'Tomorrow I might not exercise, I might eat cake, but today will try my hardest.' I never started anything with my diet or exercise that I couldn't do for the rest of my life."

Small changes make a big difference over time.

For Gretchen Schupbach, 40, the key was sustainability. "I started with a lifestyle change from eating out every day to once a week. I started walking every day. When that got easy, I would add five more minutes until I worked myself up to an hour. Then, I started lifting weights every other day. I swapped white bread and rice for whole grain. I tried to incorporate more fruits and vegetables into my day, and brushed my teeth right after dinner so I wouldn't eat after," she says. By making these slow, steady changes, she was able to meet her goals.

You can learn to love working out.

Yup. Here's what Josie Brady, 36, would tell herself about hitting the gym at the beginning of her journey: "It's not a chore anymore. Your legs are going to look and feel great. Keep working on that pull-up game. This journey is going to be for the rest of your life, so if the results you want take a little longer, so be it!"

It's never too late.

"No matter how bad off you are when you start, you can still be successful," says Dawn Sabourin, 50. "Don't look at how far you have to go because you will become overwhelmed and quit." And playing the long game can help you feel more in control. "Accept where you are starting and take one step at a time in the right direction. They will build, as will your confidence and success.

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Why So Many Nutritionists Love the DASH Diet

The DASH Diet Is One of the Top Ranked Weight Loss Plans

Last week, when the annual best diets list from U.S. News and World Report came out, the DASH diet once again made the cut—praised for its ability to help people lose weight or simply improve their overall health.

This recent buzz has put DASH back in the headlines again. But what exactly is the DASH diet, and is it something you should try? As a registered dietitian nutritionist, I have counseled people through it; in my opinion there are pros and cons.

What exactly is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension, yet it's not only effective for people trying to lower their blood pressure. The diet has been around for two decades, and studies have shown that it can lead to weight loss, protect heart health, and lower the risk of type 2 diabetes, metabolic syndrome, and certain cancers. For these reasons, it's promoted by the National Institutes of Health (NIH).

The plan is relatively simple. DASH recommends specific portions from a variety of food groups daily, depending on your daily calorie needs (which are determined by your age, sex, and activity level). For example, a 1600 calorie DASH diet includes 6 servings of grains daily; 3-4 servings of vegetables; 4 servings of fruit; and 2-3 servings of low-fat dairy. Also recommended are 3-4 ounces total per day of lean meat, poultry, or fish; 3-4 servings of nuts, seeds, and legumes per week; and 2 servings of fats and oils daily.

DASH puts limits on sugar, recommending 3 or fewer servings per week of sweets. It also curtails sodium intake to a maximum of 2,300 mg per day. The diet is intended to be part of a lifestyle that reduces alcohol consumption and emphasizes stress reduction, physical activity, not smoking, and getting plenty of sleep. In short, it’s not a fad diet. DASH is meant to be followed for the long haul.

DASH drawbacks to consider

But DASH does have some drawbacks. The plan is lower in healthful fats than I usually recommend, and there aren't obvious options for people who can’t or don’t eat dairy or animal proteins. Also, I typically advise a higher intake of non-starchy veggies and slightly lower consumption of starches.

Another con is that the rate of weight loss with DASH can be slow. To see continued progress, it’s important to pinpoint your ideal calorie level and follow the recommended portions carefully—in other words, two level tablespoons of nut butter, not two heaping spoonfuls.

Why Dash can work for weight loss

Yet DASH offers a number of positives. In addition to being very sensible, nutrient-rich, and effective, DASH is fairly straightforward and sustainable. Many books and cookbooks are available to help DASH dieters figure out how to transform the daily servings from all the different food groups into practical meals and snacks.

In my practice I have helped clients create outlines that make sense for meal planning (for example, including one serving of fruit with breakfast, lunch, dinner, and a snack; one serving of veggies at lunch and two at dinner; two servings of starch at breakfast, lunch, and dinner; and so on). This type of framework is essential for implementing the diet daily. Understanding how to order from restaurant or takeout menus is also important.

Bottom line: DASH is tried and true. If your goal is weight loss, DASH won’t melt the pounds off quickly. But if you identify the proper calorie level and stick with it consistently, it can be a safe, effective, and sustainable way to shed pounds, and simultaneously improve your health.

Because DASH has been around for so long and is well accepted by health professionals, there are a lot of free resources online to access help. However, if you have trouble figuring out how to take the recommended daily and weekly DASH servings and turn them into menus, consult with a registered dietitian nutritionist. He or she can also personalize the plan for your needs by adjusting for food allergies or intolerances and offering tips for following the plan as a vegan or vegetarian.

To get started, go to the NIH’s DASH page. Keep in mind that some aspects of the plan will work for you, but others may not. Ultimately the best diet is one that generates results, makes you feel well physically and emotionally, and has stick-with-it-ness.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets.

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6 Reasons-Spring Is the Best Time of Year to Lose Weight

You've heard the expression timing is everything, right? That's never more true than when it comes to losing weight. And with spring underway and summer on the horizon, you're smack in the middle of the best time of the year to drop pounds.

Challenges still exist (hello ice cream and backyard barbecues). But longer days and sunnier skies prompt changes to your brain and body that can make losing weight—and keeping it off—easier than usual. Take advantage of these 6 seasonal changes that are working in your favor right now.

You're less hungry as temps heat up

It's small but not insignificant: On average, people consume an 86 extra calories per day in the fall compared to the spring, according to research published in the European Journal of Clinical Nutrition. And as spring turns into summer, that eat-less trend is likely to continue.

"Your appetite decreases in the summer because your body is trying to keep itself cool," explains Lyssie Lakatos, RDN, CDN, co-author of The Nutrition Twins' Veggie Cure and co-founder of the 21-Day Body Reboot program. "Your bodily functions, including digestion, generate heat and you have to work to cool down. When it's hot outside, eating less is an attempt to reduce or lessen the body's workload."

You burn more calories in warmer weather

Some people assume that if they sweat more they'll burn more calories, but that's not exactly right. Sweat itself is just water (along with some minerals), so perspiring more doesn't automatically translate to losing fat. That said, if you stay active year-round and don't scale back on intensity as it gets hotter out, you will burn more calories, says Lakatos. Again, it comes down to temperature regulation. "Your body has to work harder when it's hot, so it burns more calories in order to keep you cool," she says.

Your mood is brighter

Does your disposition get sunnier when it's sunnier outside? For many people, there's a direct correlation between mood and weather. In the most extreme cases, the dark, gloomy days of the winter can trigger a type of temporary depression called seasonal affective disorder (SAD). People with SAD might crave extra carbs and end up gaining weight.

Even if you don't have SAD, being in better spirits in warm weather means you probably don't have crazy cravings for the heavy, fatty foods you crave hard in the winter, says Lakatos. (There's a reason they call them comfort foods!) Plus, when you're feeling positive, you might be more likely to talk yourself into a gym session—or talk yourself out of gorging on toppings during a fro-yo run.

The 'sunshine vitamin' might help

More research is needed, but there appears to be a connection between lack of vitamin D, insulin resistance, and obesity. In other words, people who are obese are more likely than their thinner peers to have low levels of vitamin D. And some studies, such as one from Fred Hutchinson Cancer Research Center, have shown that certain people lose weight when they add a vitamin D supplement to their routine, though this doesn't seem true for everyone.

While you may or may not need a supplement for a variety of reasons (check with your doctor), it's pretty easy to get more D this time of year: Your body naturally produces it when your skin is exposed to sunlight.

It's easier to find—and enjoy—healthier food

Fall festivities often go hand-in-hand with roasts, creamy soups, and cheesy casseroles. Spring and summer gatherings, however, are more apt to feature cold salads, shrimp and chicken skewers, and lots of stone fruit, berries, and watermelon. Of course, it's still possible to overdo it on the cheeseburgers and ice cream. But with so many lighter choices available, it becomes much easier to pick healthy foods, says Lakatos.

Along the same lines, people tend to want more plant-based foods and less meat in warm weather, says Lakatos. "Pulses—which include chick peas, lentils, dried peas, and beans—are great salad toppings. They add protein and fiber, which makes the dish more satiating." Interestingly, research has shown that people who add pulses to their diet (3/4 cup per day) lose weight even when they don't restrict their calorie intake.

You can sip your way to weight loss

There's no one pushing eggnog or double mocha hot chocolate this time of year. Just as the food gets lighter in the spring and summer, so do the drinks, and thanks to warmer temps, you're probably craving more hydration now than when it's cold out. If you're aiming to slim down, try making iced green tea your beverage of choice.

"The compound in green tea, EGCG, has been associated with increased fat burning, appetite control, and weight loss," says Lakatos. Just remember to hold the sugar; a little fresh mint is a nice add-in if you're craving something extra. Smoothies can also be smart choices, provided they don't contain an entire day's worth of calories.

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