When eating at a buffet, a person can take multiple small plates to split the food across. When snacking, they can cut up the snacks and place them on different small plates.

Diets that leave you feeling deprived or hungry can cause you to give up. And many weight-loss diets don't encourage permanent healthy lifestyle changes. So even if you do lose weight, the pounds can quickly return once you stop dieting.

Bottom Line Figuring out the weight loss formula that works best for your body and lifestyle is not easy. With a little time and advanced planning and preparation, following a weight loss diet will feel effortless.

Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.

Losing weight can actually slow down our metabolism a bit (think: a smaller body requires less energy to heat than a larger one).

Having more than three of these five criteria out of the normal range indicates the presence of metabolic syndrome:

Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.

This program can be tailored to your own individual needs, health history and preferred eating style.

You’ve likely heard the saying: “It isn’t a diet, it’s a lifestyle.” There’s a good reason it’s so popular. Experience shows that those who have the most success with a particular way of eating do so because they can incorporate it into their life.

Having a good understanding of how your body responds to website food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:

Expressing gratitude for the food before, during, and after you’ve eaten it It's also important to monitor your portion sizes and practice moderation when it comes to indulgences, such as desserts, or other substances such as alcohol. Overall, you should aim to eat fewer calories than your body burns to lose weight. [1]

They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.

Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied.

Exercise also offers many health benefits, including countering the muscle mass loss that occurs with weight loss. And exercise is an important factor in maintaining weight loss.