Everyone knows someone who swears by a fad diet. While they may work for some people, the reality is that diets like Keto, Paleo, or Intermittent fasting simply do not work for a majority of usand that’s okay! It’s hard to follow a diet that restricts what and when you eat, and even harder to keep up with those restrictions for a long period of time. If you’ve tried fad dieting again and again and haven’t seen results, here’s some good news: you don’t need to do a fad diet to lose weight. 

So what should you be doing instead? Let’s talk about 4 sustainable steps you can take to help you reach your goals: 

Eat more often. Yes, you read that right! Fasting, cutting out entire food groups, and other drastic measures are not necessary for weight loss. Eating more often may sound like the opposite of what you should do, but that isn’t the case. 

Eating more often doesn’t mean you should be piling on more calories. Instead, aim to eat smaller meals and snacks throughout the day. By doing so, you can prevent hunger that causes you to overeat, stabilize your blood sugar, and keep your metabolism running smoothly, all of which can promote weight loss. 

Find a form of exercise that you enjoy doing. Do you hate running? Then don’t run! From yoga to strength training, going on a walk, and everything in between, there are a limitless number of options when it comes to getting active. You’re more likely to fit in a workout if it’s something you look forward to (or at least don’t mind doing) than if you’re forcing yourself to do something you hate.

Eat more vegetables. You may remember reading this before, but it’s important enough to mention again. Only 10% of Americans meet their produce needs every day, which means they’re missing out: vegetables are low-calorie, packed with disease-fighting nutrients, and fill you up quickly. Just like with exercising, try to pick veggies you enjoy. If raw vegetables aren’t for you, considering having them sauteed, roasted, or mixed into another dish you already enjoy. 

Did you add vegetables to your diet, but still feel hungry throughout the day? Here are 3 other reasons you could be feeling hungry all the time, and tips on how to change them. 

Eat mindfully. You may have gotten into the habit of eating in your car, in front of the TV, or while working. While you might not be able to avoid it all the time, it’s not your healthiest option. A growing body of research has found that eating mindfullyslowly and thoughtfullymay help with weight loss. By maintaining an in-the-moment awareness of the food and drink you consume, you can feel fuller faster, improve your digestion, and be more mindful about making healthy food choices that promote weight loss. Not sure where to start? Here’s a good guide on how to practice mindful eating. 

By incorporating these habits into your daily routine, you could find yourself reaching your weight loss goals and feeling healthier, happier, and more energizedwithout depriving yourself of the food you love.