Healthy eating plan for weight loss

What Actually Works for Weight Loss?

If you're trying to lose weight, you're probably tired of hearing about miracle diets and strict detoxes. The truth is, healthy eating for weight loss means regular meals with balanced nutrition, not skipping carbs or surviving on salad alone. People want to know: can I eat bread? Do I need to cut sugar completely? How much protein is enough?

Building Your Realistic Eating Plan

• Prioritize protein: Aim for 20–30g of protein at each meal. This keeps you full longer—think eggs, greek yogurt, tofu, or grilled chicken.
• Add fiber: Veggies, whole grains, and beans help with fullness and digestion. Try adding spinach to your omelet or swapping white rice for brown.
• Don’t skip meals: Skipping breakfast or lunch usually leads to snacking later. You’ll feel better with three balanced meals and one planned snack.
• Watch your portions: Even healthy foods can add up. Use your hand as a guide—protein should fit your palm, carbs your cupped hand, fats your thumb.
• Limit added sugars: You don’t have to ban dessert, but save sweets for special occasions. Swap soda for sparkling water with lemon.

Common Mistakes People Make

• Cutting calories too low—this slows your metabolism and leaves you exhausted.
• Letting weekends wreck progress—one big brunch can outweigh five days of healthy choices.
• Focusing on “diet foods” like rice cakes and skipping real meals. You’ll just be hungry again in an hour.
• Ignoring protein—without it, you lose muscle instead of fat.

Realistic Expectations

Most people can lose 0.5–2 pounds per week with a steady, healthy plan. Don’t expect dramatic results overnight. If you’re tracking calories, a daily deficit of 500–700 usually does the trick. Remember, weight loss isn’t linear—some weeks you’ll lose more, some less.

How Truely Health Can Help

Truely Health offers science-based products like plant-based protein and probiotics, perfect for rounding out your eating plan. Their ingredients are clean and responsibly sourced, so you know what’s going into your body. Check them out at truelyhealth.com for options that fit real life and real goals.