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When it comes to losing weight, people need to be smart about what they do and when they do it. “There are four pillars to losing weight successfully: Feeding, movement, stress reduction, and sleep,” says dietitian and nutritionist Lisa E. Lefferts, owner of EatOptimize in New York City and president of American Dietetic Association.
These pillars are equally important, so forget about focusing on just one.
Here are the 14 best tips for achieving and maintaining your ideal weight, according to a panel of experts. Their advice is based on more than 25 years of nutrition and dietary science.
1. Consume less.
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That’s right, eat less. While you may think that means eating less food or less frequently, that’s not how the science works. Instead, find ways to cut back on calories and calories from a variety of nutrient-rich food sources.
“You can still have more calories but they have to be more diverse,” Lefferts says. “By eating foods with a higher nutrient density — like vegetables, fruits, whole grains and protein — you don’t have to rely on more calories to feel full.”
2. Embrace carbs.
Having too few of certain foods can be problematic, but there’s no need to avoid all carbs. In fact, you don’t want to cut out carbs entirely, because you won’t get enough carbohydrates or calories from other sources.
But that doesn’t mean you have to eat two servings of pasta and pile on a side order of bread with every meal, Lefferts says. “A better approach is to incorporate moderate amounts of whole grains into your diet, which are rich sources of fiber, vitamins, antioxidants and minerals.”
3. Watch your portion size.
“To get to the goal of losing weight, you have to have enough calories to keep your body burning fat,” Lefferts says. “If you’re on a restricted calorie diet, you won’t burn a ton of calories to lose weight because your body is leaning on stored energy.”
To ensure you’re having enough calories (while still meeting your daily goals), eat meals that are about 50 percent to 60 percent of your daily calorie goal.
4. Eat regular meals and

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