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The 9 Most Effective Weight Loss Tips for 2022, According to Experts

Bring these tips into the new year to help you build confidence while you lose weight.
FACT CHECKED BY Olivia Tarantino

Now that we've entered into 2022, New Year's resolutions are on many people's minds. And one of the most popular resolutions that people make? To lose weight.

As people set their goals, stock up on healthier food, and sign up for gym memberships, they're most likely trying to figure out what the best and easiest methods for weight loss really are.

That's why we talked with a group of dietitians to get their input on how to lose weight in 2022, so you can spend less time researching how to lose weight and more time burning the fat off. Here are their best weight loss tips for the year, and for more healthy eating advice, make sure to check out The Best Weight Loss Snacks.

Get enough sleep


"It is amazing what a good night of sleep can do for you. First, it can help you cut sugar cravings and balance your hormones that regulate hunger and appetite. Plus it can help you feel more energetic to exercise after sleeping well." -Su-Nui Escobar, DCN, RDN, FAND

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Quit the all-or-nothing attitude toward healthy eating

IBS diet

"Many people gain weight as they restrict too much for a few days, but after eating a little something that isn't in their 'diet,' they overeat until Monday when the diet starts again." -Escobar

Eat protein with every meal

scrambled eggs

"Pay special attention to adding protein to your breakfast. This will keep you satisfied for longer, making it easier to resist high-calorie, high-fat foods until your next meals." -Escobar

RELATED19 High Protein Breakfasts That Keep You Full

Plan your snacks and sweets

snacking on cookies from cookie bowl

"Have healthier alternatives available to you as snacks. There are going to be days when you want a little snack or a sweet and having good alternatives can help you eat what you want while continuing to lose weight." -Escobar

10 Weight Loss Snacks That Actually Satisfy, Recommended By Dietitians

Support a healthy gut microbiome


"The gut is often referred to as the second brain and therefore what we feed it affects so many other processes throughout our bodies. In fact, research regarding the effect diet has on the microbiome and therefore obesity is being increasingly studied. To support a healthy microbiome, the healthy or 'good' bacteria in the gut need to be nourished and encouraged to grow into a diverse microbial community. You can consume a nutrient-dense diet by: (1) filling at least half of your plate with vegetables at most meals, (2) Including probiotic foods or supplements, (3) consuming plenty of fiber-rich foods (prebiotics) to feed those healthy gut microbes, and (4) limiting alcoholic beverages as much as possible." Angela L. Lago MS, RDN, LDN

Consider calorie quality

fatty fish

"Have at least 20 grams of protein from foods such as dairy, eggs, tofu, seafood, and lean meat, at every meal and 10 at snacks. Protein keeps you fuller for longer and helps you control hunger. Also, the body uses more energy to digest protein, which provides another advantage." Elizabeth Ward, MS, RDN and co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness

Focus on fiber

fiber rich foods

"Aim for 25 to 30 grams of fiber daily from foods such as beans and lentils, whole grains, fruits, vegetables, and nuts. In addition to keeping you full, fiber feeds the healthy bacteria in the gut that helps you to regulate your blood glucose levels that are associated with hunger." -Ward

READ MORE43 Best High-Fiber Foods For a Healthy Diet

Eat most of your calories in the morning and afternoon

Courtesy One Ingredient Chef

"The body is better at processing food earlier in the day. Eating at night can make it harder to control your weight because insulin, the hormone that moves glucose produced by digestion into your cells, doesn't function as well. Skimping on food during the day may cause you to overeat at night, too, making weight control even harder because of over-consuming calories. Limiting food intake at night provides an extra edge when trying to lose weight." -Ward

Keep an eating journal


"There are several reasons why keeping a food journal is an effective weight loss tip for 2022. It allows you to stay aware of how much you're eating and how it makes you feel physically and emotionally. It also keeps you accountable, since many of us tend to forget what we eat during the day or we overestimate how much we've eaten. Junk food is easy to overeat because it tastes so good, so keep track of your meals to make sure they're healthy ones." Ronald Smith, RD

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha