5 Simple Changes for Slow, Steady Weight Loss
February 16, 2026Here are the top five tips I offer my patients for steady weight loss and to build a stronger, healthy body.
5 Simple Changes for Slow, Steady Weight Loss:
Eat three meals a day. No snacks.
An old nutrition professor told me something that I remember every day. Eat something within three hours of waking to get your metabolism going, AND avoid eating three hours before going to bed. With that schedule in mind, plan three meals (NO SNACKS) and stick to them. Eat each meal intentionally on a plate at a table. Avoid screens, take a few deep breaths, say a prayer, or make an intention. These mindful activities help calm your nervous system, improve digestion, and help you enjoy your foods and feel more satisfied after eating.
Eat protein and limit sugar.
Each meal should include a lean protein plus vegetables and/or fruit. Don’t rely on animal protein. Add low-fat dairy (if tolerated), whole grains, or beans and legumes. Having vegetables and a serving of whole grains will offer adequate protein at one of your meals. At the same time, this strategy will help you limit your intake of sugar. Too much sugar—in all its forms—can hinder weight loss. Be conscious of your sugar intake by reading labels and opting for less than 5 grams of sugar per serving. One piece of fruit, one slice of bread, and 1 teaspoon of sugar are roughly the same. Focusing on whole foods and protein at each meal will help satisfy you as you move away from excess sugar.
Avoid alcohol.
This can be a tough one for some and no biggie for others. If you are someone who enjoys a beer or a glass of wine, there is room for it in a weight loss plan; however, it will slow your progress. When you drink any type of alcohol, your body shifts gears to metabolize it first. As a result, your body does not burn off the food you ingested or any excess fat as effectively until the alcohol is gone. It is advisable to avoid alcohol while trying to lose weight or minimize intake to no more than four drinks a week and not on consecutive days.
Measure your portions—at least for a while.
Most of us eat more calories than we think. Just check the nutrition label on prepared food next time you’re in the grocery store. Yup, label reading again! I find that portioning and measuring food for a few days helps you get a sense of how much you are really eating. Also, when you make an effort to avoid snacks, you will find it much easier to be aware of how much you are really eating. Remember, a handful of almonds or mindlessly munching on salty snacks while preparing dinner can really add up.
Move more ALL DAY.
Increase your activity by getting up and moving around all day. This does not mean going to the gym or out for a run. Rather, increasing your movement throughout the day will increase your daily energy expenditure and burn more calories. Walk around your house, park at the far end of the parking lot, take the stairs, get up from your desk every 20 minutes and walk around, clean your house, walk your dog…this all adds up and makes a big difference over the long-term. Aim for a total of 60 minutes per day.
Karen Kruza, MPH RDN LDN is a Registered Dietitian Nutritionist and owner of Kruza Nutrition.
 | ABOUT THE AUTHOR Karen Kruza, MPH RDN LDN is a Registered Dietitian Nutritionist and owner of Kruza Nutrition, where she focuses on weight management and medical nutrition therapy for GI disorders for adults and children. Karen is a graduate of Pennsylvania State University, and West Chester University earning a Bachelor of Arts, a Bachelor of Science in Nutrition & Dietetics, and a Master of Public Health Nutrition, summa cum laude. In addition to private practice, Karen is a professional grant writer and author of the food and nutrition blog,True Food Feed. |
