2025 has arrived and with it the resolution to lose weight. As with every new year, the gyms will be crowded, and people will be trying the latest diet fads that they have seen on the internet, before eventually growing frustrated and giving up. Why? Because temporary diets are almost always doomed to fail. It’s true, 70 to 80 percent of weight loss is good nutrition, and putting oneself in a calorie deficit is key, which so many use unrealistic diets for. What we need to understand is that dieting and good nutrition are not always the same thing. It’s not that I am against certain diets for things like lowering blood pressure and cholesterol, because we know that diets like the Mediterranean can help with conditions like that, but we also have to note that diets are temporary, and they shouldn’t leave you feeling hungry and unsatisfied. Good eating habits need to be a lifestyle change, not a fad diet that leaves you gaining back the weight that you worked so hard to lose.

I have fought the battle with fad diets and numerous weight loss supplements that didn’t work, time and time again, and what I learned is that, in order for something to work, it has to be sustainable. If a diet is leaving you hungry, you won’t stick with it long-term. It isn’t sustainable. You can eat, feel full and still lose weight if you are consuming the right foods. Good nutrition is key, and many diets leave out important vitamins and nutrients that are necessary for a healthy body. I began to educate myself about eating foods that I enjoy while still getting the balance of nutrients my body craves and being able to lose weight in the process.

VEGETABLES

This is an obvious one, as veggies are known for their good nutrients and, even if you don’t like many of them. you can surely find one or two to enjoy, a salad perhaps. The nutritional punch of vitamins and minerals that these colorful delights offer make them worth splurging on. I love a salad with cuts of warm chicken or fruit in it, or some broccoli with melted cheddar mixed in. Sweet potatoes flavored with honey is another tasty choice.

FRUITS

Fruits like apples, berries and oranges not only taste delicious but are very beneficial to your body. The next time you have a craving for something sweet, bypass the cookies for a bowl of fresh fruit, which still provides the sugar you’re craving without the junk that often comes with it. I try to eat a serving of fruit with every meal, and one of my morning favorites is a cut-up banana in my cereal.

LEAN MEATS

It is always good to limit red meat, like steak, but lean meats, like chicken or turkey, are a great source of protein, which your body needs. Protein also makes us feel fuller for longer to prevent snacking throughout the day. I have also found some good recipes that use low calories sauces to flavor meats instead of cooking with butter and salt.

FISH AND SEAFOOD

The omega properties in fish and seafood, like salmon, are extremely beneficial to our bodies so, for those who aren’t allergic, go ahead and indulge on some shrimp or crab. I also enjoy baking salmon with honey to sweeten it.

NUTS AND SEEDS

It may not seem like much, but nuts and seeds are a great way to get more protein. They are packed with good nutrients and can help you feel less hungry. I love peanuts and almonds and always keep a can on my desk at work for a handful when I get hungry between meals.

LEGUMES

“Beans beans, good for the heart…” you might have heard someone sing, and it’s true. They are loaded with heart-healthy nutrients, protein and good carbs. Contrary to popular belief, our bodies do need carbs for energy. Just make sure you reach for the good and not the bad ones, like pasta or chips.

SUBSTITUTES

I know how difficult it is to give up the tasty foods you love. I’ve learned that finding substitutes for even just a few of them helps us be healthier, like using ground turkey in dishes that call for ground beef, or using Stevia in place of sugar, choosing whole grain bread over white, or even making my own using almond flour. Almond flour and coconut flour are terrific substitutes for baking, and cooking with extra virgin olive oil is far better than using butter. Even potato chips can be substituted by baking your own thinly-sliced potatoes or browning spoonfuls of mozzarella cheese on parchment paper.

Eating healthy doesn’t have to mean feeling hungry and deprived. Taking small steps like these to change our eating habits can make us slimmer and healthier without feeling like we are starving ourselves. We can still savor the not so healthy treats in moderation while still maintaining a healthy lifestyle in a way that is sustainable.