Experts believe that roughly 80 to 95% of dieters experience weight regain, according to Cleveland Clinic. Why does weight regain occur? After achieving weight loss, the body may respond with hormonal and metabolic shifts that make you feel hungrier.

We hate to be the bearer of bad news, so we’re here with some solid information. There are only three rules you need to lose weight, and we learned them from a registered dietitian.

Why Weight Loss Tends To Be Overcomplicated

It’s quite common to overcomplicate weight loss.

“Weight loss is usually complicated by attempting to achieve perfection rather than being consistent in a few simple, but repeatable, daily habits,” explains Dr. Kezia Joy, RDN and Medical Advisor with Welzo. “Rules can be very strict; many diets have some form of elimination diet, and some dieters track almost everything they consume. The combination of these elements makes weight loss seem like an insurmountable task for most individuals.”

How To Simplify The Process

The good news? You can absolutely simplify the process. According to Dr. Joy, it’s essential to focus on a few basic principles every day rather than creating a string of diets that are challenging to follow and stick with. Here are the three best rules for weight loss.

Prioritize Protein

One of your main goals should be consuming sufficient protein and fiber in every single meal.

“Protein and fiber help you feel fuller longer, support stable blood sugar levels, and generally lead to fewer snack attacks throughout the day,” Dr. Joy shares.

Establish a Small Calorie Deficit

Rather than severe calorie restriction, Dr. Joy recommends creating a small calorie deficit.

“When you consume just slightly under what your body requires for energy, it will promote weight loss, but it will also protect your metabolic rate and help to suppress your hunger,” she says.

Perform Regular Physical Activity

Engaging in regular exercise is the name of the game if you want to lose weight and keep excess pounds at bay.

“Develop an ongoing regimen of physical activity that includes both your daily activity level (walking around the house, going up/down stairs, etc.) and an exercise routine. The exercise component is crucial in helping you lose fat while preserving lean muscle tissue and maintaining good overall health,” Dr. Joy tells us.

Why These Rules Are Effective

These rules center around behavioral patterns instead of achieving perfection.

“By allowing for variation with regard to what foods you consume, these guidelines can be followed more easily throughout daily activities and in social settings,” Dr. Joy adds. “Because fad diets are based on short-term restrictions, they often do not succeed. Because simple rules promote consistent behaviour over a period of time, they provide an essential tool for supporting sustainable weight loss.”

Common Mistakes to Avoid

One of the most common pitfalls in weight loss is expecting success to be immediate. This can cause individuals to give up before making solid progress. Weight loss is called a “journey” for a reason—it requires hard work, dedication, and patience.

“The healthy weight loss process is always going to take time and will have some type of plateau at times,” Dr. Joy says. “Also, one of the biggest mistakes in creating a diet plan for weight loss is consistency, particularly on weekends or during busy periods. A simple rule may be easy to follow when you feel like it, but it will not work if you don’t follow the rule most of the time.”

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To help you get started, we spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn which healthy snacks should be on your list. In fact, these five snacks are the only ones Dr. Joy recommends eating when it comes to weight loss.

The 5 Snacks a Dietitian Recommends for Weight Loss

According to Dr. Joy, her five most commonly suggested snacks for weight loss include cottage cheese with vegetables, Greek yogurt with fresh berries, hummus with raw vegetables, an ounce of or a few nuts with a piece of fruit, and a smoothie using whole food ingredients and protein.

Three Key Components That Support Weight Loss

Three essential components that support weight loss are protein, healthy fats, and fiber, with protein serving as the foundation of a weight-loss-approved snack.

“Each [of these options] allows for quick preparation, can be easily incorporated into your daily routine, and will allow you to have a variety of options as you work on losing weight, and help keep you from feeling like you’re being deprived by eating a “snack,'” Dr. Joy explains. “When you eat snacks that are good for you and allow you to meet your nutritional needs, but also limit the amount of calories you consume, you are more likely to continue to make good choices over time.”

How These Snacks Support Satiety and Prevent Overeating

These healthy snack options are chock-full of fiber and protein—both of which promote satiety and take longer to digest compared to other snacks. By decreasing the desire to over-eat during your next meal, you’re establishing more balanced eating habits.

“These types of snack food can assist with maintaining consistent blood glucose levels, and consistent blood glucose levels are very important to regulate your hunger. The less your blood glucose levels fluctuate, the less you will experience hunger,” Dr. Joy adds. “If you are able to control your hunger with snack foods prior to consuming highly processed convenience foods, it may help to limit the amount of highly processed convenience foods you consume during the day.”

Why Many Snacks Derail Weight-Loss Goals

Many snacks are packed with refined carbs and added sugar while adding zero nutritional value to your diet.

As Dr. Joy puts it, “They’re easily digested, but do little to suppress our desire for additional food.” This makes it easy to overeat these snack foods throughout the day, leading to excess calorie consumption.

“Another reason why the snacks I recommend are better than typical snacks is that they have a larger volume of nutrients per serving than typical snacks,” Dr. Joy tells us. “Most snack foods are designed so that we can eat too much of them with very little nutritional value. Therefore, when you choose to eat one of the snacks I recommend, the calories will provide satiety, or fullness.”

Why Snack Timing Matters

Snack timing matters more than you’d think.

“Snacks at appropriate times may prevent an interval of time from one meal to another in which individuals are likely to consume excess calories due to a large gap in time since the last meal. Snacking maintains consistent levels of energy throughout the day,” Dr. Joy says. “A mid-afternoon snack will also help control energy crashes and reduce the likelihood that you’ll feel the need for sweet treats. A balanced snack supports your ability to focus and be productive. Evening snacking should be purposeful (not routine) and based on your body’s need for food as opposed to just eating out of habit. Protein-based snacks are usually the best choice.”

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While positive results can be achieved from IF, there are also risks. If you are pregnant or have certain chronic conditions, intermittent fasting is not a viable choice for you. To learn more about this weight-loss method, we spoke with Ana Reisdorf, MS, RD, Registered Dietitian and Founder at GLP-1 Hub, who shares why she tells certain clients to avoid IF altogether.

How IF Impacts Metabolism and Muscle Mass

For those in their 40s, 50s, and beyond, IF can make it challenging to meet daily protein needs, which can lead to increased muscle loss. This is concerning, as muscle mass already naturally decreases with age. In addition, it can decrease metabolic rate and increase cortisol (the stress hormone) over time.

Who Shouldn’t Intermittent Fast

While IF can be a successful method for some—and there’s a ton of supporting research behind its benefits—it’s not the right path for everyone.

“In those with hormonal changes (menopause/perimenopause), high stress, or on GLP-1s, fasting can cause calorie/protein intake to drop too low, increasing fatigue, muscle loss, or hormonal dysregulation,” says Reisdorf.

Who’s More Likely To Experience Negative Effects

According to Reisdorf, women in menopause and perimenopause, those who have diabetes (especially type-1), those with greater nutritional requirements (i.e. athletes), and individuals taking GLP-1 medication are most likely to experience negative side effects of IF.

“These groups have higher protein needs, hormonal imbalances, and can’t really afford to underfuel,” Reisdorf explains.

How Common It Is To Experience Setbacks With IF

Experiencing setbacks with IF is quite common, particularly in women who aren’t already consuming sufficient calories or those under significant stress.

“Many don’t realize they’re not eating enough because of IF until they feel exhausted, their hair starts falling out, they lose muscle, or weight loss completely stalls,” Reisdorf points out.

Mental and Behavioral Challenges You May Face When Fasting

IF typically increases obsessive thoughts about food, rebound overeating, and “black and white thinking” around eating habits.

“For some, IF makes an all-or-nothing mindset worse,” Reisdorf says.

​​If you’re curious about what else GLP-1s can do, check out 5 Surprising Health Benefits of GLP-1 Drugs That Have Nothing to Do With Weight Loss.

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Cottage Cheese

Cottage cheese is one of the highest-protein cheeses, which helps support muscle growth and keep you full. “Maintaining muscle is important for metabolism, especially when you’re trying to lose abdominal fat. Low-fat or full-fat can work depending on portions and preferences,” she says.

RELATED: The 6-Minute Morning Routine That Flattens Belly Overhang Better Than Ab Workouts After 50

Greek-Style Feta

Greek-style feta is also a good choice. “Feta has a strong flavor, so a little goes a long way,” Collingwood says. “That makes it easier to control portions while still adding satisfaction to meals. Great crumbled over salads or roasted vegetables.”

Part-Skim Mozzarella

“Mozzarella is relatively low in calories and provides protein and calcium, nutrients that support body composition when included in a balanced diet. String cheese portions make this especially easy to manage,” she says.

Parmesan

Parmesan is another cheese you can eat while losing weight. “Hard cheeses like Parmesan are flavorful and protein-dense, meaning you can use small amounts and still feel satisfied. A tablespoon or two adds big flavor without many calories,” Collingwood says.

Swiss Cheese

Swiss cheese is a solid option. “Swiss cheese offers protein with less sodium than many other cheeses, which can be helpful for people watching their bloating or water retention. Pairs well with whole-grain bread or fruit,” says Collingwood.

Ricotta (Part-Skim)

Collingwood is a fan of ricotta, which “provides protein and calcium and works well in both sweet and savory dishes, making it easier to stick with a calorie-controlled plan,” she says. “Try it with berries or herbs and vegetables.”

Goat Cheese

Goat cheese is her last cheese recommendation for losing belly fat. “Goat cheese is rich and tangy, which helps with portion control, and some people find it easier to digest than cow’s milk cheeses. A little adds creaminess to salads and bowls,” Collingwood states.

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Greek Yogurt with Berries

Greek Yogurt with Berries is the first snack on Collingwood’s list. “Protein becomes especially important as we age to help preserve muscle, and Greek yogurt delivers a solid protein boost in a small, easy-to-eat snack. Adding berries adds fiber, which helps keep hunger at bay longer. This combo supports muscle health, digestion, and steady energy,” she says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Harvest Snaps with Hummus or Cottage Cheese

Harvest Snaps with Hummus or Cottage Cheese offers some salt and crunch but also protein. “Harvest Snaps Lightly Salted are made from real veggies, so they naturally provide 4g of fiber and 5g of satiating, whole food-sourced protein. Pairing them with hummus or cottage cheese adds even more protein.  The crunch satisfies cravings, while protein and fiber work together to promote fullness,” Collingwood says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Apple Slices with Peanut or Almond Butter

Apple Slices with Peanut or Almond Butter is a delicious snack you can make at home. “Fiber from fruit plus protein and fat from nut butter is a classic combination that works especially well after 50, when blood sugar stability and satiety really matter,” Collingwood explains. “This snack is portable, satisfying, and easy to adjust for appetite.”

Smoothie with Protein and Fiber

You can never go wrong with a smoothie packed with protein and fiber to fuel you up for the day. “A small smoothie with protein powder, berries, and chia or flax offers both protein and fiber in a convenient form. You can customize the type of protein you prefer and drink it at your desk or on the go,” says Collingwood.

The post 4 Daily Snacks That Shrink Belly Pooch Without Exercise After 60 appeared first on Eat This Not That.

Greek Yogurt with Chia or Flax Seeds

Greek Yogurt with Chia or Flax Seeds is the first bedtime snack that Collingwood recommends. “Greek yogurt provides protein that supports muscle maintenance overnight, which is important because muscle plays a key role in metabolism as we age. Adding chia or flax brings fiber, which helps stabilize blood sugar while you sleep. This combo supports satiety and prevents late-night hunger,” she says.

RELATED: 12-Minute Standing Strength Routine That Recharges Your Metabolism After 50

Cottage Cheese with Berries

Cottage Cheese with Berries is her second pick. “Cottage cheese is rich in slow-digesting protein, which can support overnight muscle repair. That matters later in life, when preserving lean mass helps support fat loss over time. Berries add fiber and antioxidants without excess sugar,” says Collingwood.

A Small Protein Smoothie

Another option? A Small Protein Smoothie. “A light smoothie with protein powder, milk or soy milk, and fiber-rich ingredients can support muscle recovery overnight without feeling heavy before bed. This works well for people who don’t want to chew late at night,” she says.

Apple Slices with Nut Butter

Apple Slices with nut butter are another great snack before bed. “Fiber from fruit paired with protein and healthy fats helps prevent nighttime blood sugar dips that can disrupt sleep and lead to next-day cravings. Sleep quality and blood sugar stability are key to weight management,” Collingwood states.

Handful of Nuts with a Protein Source

Handful of Nuts with a Protein Source is another solid choice for a pre-bedtime snack. “Nuts provide healthy fats and some fiber, but pairing them with a protein source like yogurt or milk helps keep the snack balanced and more filling.  Portion control matters here, small but satisfying,” says Collingwood.

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Kirkland Signature Organic Greek Nonfat Yogurt

One of Collingwood’s top picks is Kirkland Signature Organic Greek Nonfat Yogurt. “A high-protein, low-fat choice ideal for breakfast, snacks, and smoothies. Keeps you full longer and supports muscle maintenance during weight loss,” she says.

Frozen Organic Berries

Frozen Organic Berries are another must-buy, especially the Kirkland Signature brand, which offers great value. “Fiber-rich and no added sugar for smoothies, oatmeal, or snacking without excess calories,” says Collingwood.

Oatmeal

Oatmeal, which can be purchased in bulk at Costco, is an excellent value for breakfast and offers many nutritional benefits. “A high fiber whole grain that supports satiety and steady energy and perfect for meal prep and balanced breakfasts,” says Collingwood.

Frozen Salmon or Chicken Breasts

Frozen Salmon or Chicken Breasts are great to keep in the freezer for cooking lunch or dinner. Costco always sells them for a lot less than traditional grocery stores. “Lean proteins that help build and maintain muscle while assisting with appetite control,” says Collingwood.

Safe Catch Ahi Tuna & Wild Planet Sardines

Safe Catch Ahi Tuna & Wild Planet Sardines are another one of her top Costco picks. “Shelf-stable, high-protein seafood packed with omega-3s is an easy addition to salads, bowls, or wraps,” she says.

Protein Shakes

Costco sells protein shakes at a much lower price than other stores. “Ready to drink, high-protein beverages help curb cravings and support daily protein goals (various brands),” she says.

Kirkland Signature Organic Hummus & High-Fiber Snacks

Costco is also a great place to shop for pre-portioned snacks that are actually good for you. She recommends Kirkland Signature Organic Hummus and other high-fiber snacks. “Hummus to pair with veggies and whole grains,” she says.

RELATED: 7 Costco Items Shoppers Say Are No Longer a Good Deal

Low-Sugar Sparkling Tonic Drinks

Low-Sugar Sparkling Tonic Drinks are another one of Collingwood’s Costco picks. “Can make low sugar mocktails or just use as flavored water and are a healthier alternative to sugary beverages,” she says.

Kirkland Signature Almond Flour & Hemp Hearts

Collingwood also puts Kirkland Signature Almond Flour and Hemp Hearts in her cart. “These are great for home baking and boosting protein and healthy fats,” she says.

Greens & Producee

Don’t forget to stock up on greens and produce on your Costco run. These items are priced well under retail, and make healthy eating easy. “Pre-washed leafy greens and bulk produce make it easy to fill half your plate with nutrient-dense, low-calorie foods,” Collingwood says.

Healthy Pantry Staples

And, don’t skip all the healthy pantry staples, including quinoa, beans, and other grains. “Fiber-rich whole grains and legumes help keep hunger down and support plant-forward eating patterns,” says Collingwood.

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Kirkland Signature Organic Greek Nonfat Yogurt

One of Collingwood’s top picks is Kirkland Signature Organic Greek Nonfat Yogurt. It is a “protein-rich dairy option that keeps you full and supports muscle maintenance,” she says. “I also love the Chobani 20-gram protein individual cups.”

RELATED: 6 Best Costco New Arrivals in the Grocery Section This January

Safe Catch Ahi Tuna

Collingwood recommends several canned foods for weight loss. One is Safe Catch Ahi Tuna. “High-protein, low-mercury tuna,” she says. It is ideal for salads or bowls, and it can be stored in your pantry.

Wild Planet Wild Pacific Sardines

Another great canned food for weight loss? Wild Planet Wild Pacific Sardines. It is protein- and omega-3-rich, great for satiety and heart health.

Nurri Protein Milkshakes

There are many protein shakes available at Costco, but some are healthier than others. One of Collingwood’s favorites? Nurri Protein Milkshakes. “Convenient high-protein shake to curb cravings between meals,” she says.

RX Bars

Protein bars can either be filled with processed ingredients that aren’t good for you, or made the healthy way. RX Bars are the latter. “Real-food ingredient protein bars with fiber to help keep you full,” says Collingwood.

Frozen Organic Berries

Frozen Organic Berries, either Costco’s Kirkland Signature brand, Nature’s Path, or any other organic options, are also must-buys. “Fiber-rich and no added sugar, great for smoothies and oatmeal,” she says.

Rolled Oats

Another item Collingwood recommends buying in bulk if you want to lose weight? Rolled Oats. “High-fiber whole grain for breakfast bowls that keep hunger down,” she says.

Frozen Salmon or Chicken Breasts

Frozen salmon or chicken breasts are a great item to keep in your freezer for weeknight meals. “Easy lean protein for balanced meals,” she says. She recommends Kirkland Signature or name brands like Trident Seafoods.

Kirkland Signature Chunk Chicken Breast

And, another canned item that can come in handy when you need a serving of protein? Kirkland Signature Chunk Chicken Breast. “Lean protein with minimal fat,” she said, noting that both are ideal for quick meals.

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KIND Bars (e.g., KIND Protein or KIND Healthy Grains)

Her first choice, especially for an easy grab-and-go item? KIND Bars (e.g., KIND Protein or KIND Healthy Grains). “Bars made from nuts, seeds, and whole grains. With protein and fiber help keep you full. Often recommended by dietitians as better than sugary bars,” says Collingwood.

RELATED: People Swear by the 30/30/30 Rule to Jump-Start Fat Loss

Lesser Evil Himalayan Pink Salt Popcorn

If you are a fan of popcorn, Collingwood recommends a healthier option, Lesser Evil Himalayan Pink Salt Popcorn. “A lighter, whole grain, air popped snack with fewer calories Popcorn is a whole grain!” she says.

FlavaNaturals FlavaBars

FlavaNaturals FlavaBars are a great option if you have a sweet tooth. “Premium dark chocolate bars with about 500 mg of cocoa flavanols per serving which is much higher than typical dark chocolate.  Available in flavors like classic dark, blueberry dark, and roasted almond + Himalayan salt,” says Collingwood.

Bada Bean Bada Boom Crunchy Roasted Broad Bean Snack

Bada Bean Bada Boom Crunchy Roasted Broad Bean Snack is a protein and fiber fueled treat with a little bit of crunch. The plant-based protein boasts about 6 to 7 grams of protein per serving to help curb hunger and 4 to 5 grams of fiber per serving, which supports fullness and may help regulate appetite. It is also low in calories, 100 to 110 calories per 1 oz serving. “Comes in portion control bags,” Collingwood adds.

B-Sides Ranch Crunch Puffs

B-Sides Ranch Crunch Puffs are another great savory option for a plant-based snack that will curb salty cravings. “Plant-protein puffs made with oats & pea protein — savory and filling with some protein boost,” Collingwood says.

That’s It. Fruit bars

That’s It. fruit bars are a sweet treat that is the healthiest version of a fruit rollup type snack you can find. “Very simple and clean with usually just two fruits (e.g., apple + mango or apple + strawberry). No added sugar, preservatives, or fillers,” Collingwood says.

simplyFUEL Protein Balls

simplyFUEL Protein Balls (Oat Balls) are a clean, balanced snack made with whole-food ingredients. “Made with gluten-free oats, honey, natural peanut butter, organic coconut, and almonds, 8 g protein, fiber, and healthy fats. Some versions also have probiotics,” says Collingwood.

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Healthy Choice Frozen Meals

Healthy Choice Frozen Meals are one of the best options for weight loss. “Brand known for portion-controlled meals that tend to be lower in calories and higher in protein/veg with options like Grilled Chicken & Veggie Bowls or Cauliflower Curry Power Bowls are good picks,” Collingwood says.

Lean Cuisine

Lean Cuisine is another great brand. “A classic frozen meal brand generally focused on lower-calorie entrees (~200–300 calories) with balanced macros like their Lemon Garlic Shrimp Stir Fry Balance Bowl can help control calories while providing protein,” she says.

RELATED: People Swear by the 30/30/30 Rule to Jump-Start Fat Loss

Smart Ones

Smart Ones is a solid option. “Smart Ones offers a range of frozen meals and entrées geared toward calorie-conscious eating,” says Collingwood. “They have a lot to choose from with breakfasts to dinners, many are portion-controlled for weight management.”

Green Giant Frozen Veggies

Green Giant Frozen Veggies are a must-buy. “Not a ‘meal,’ but their frozen vegetables are excellent for adding volume and nutrients without many calories to meals (steamed veggies, stir-ins for bowls, etc.),” she says.

Dr. Praeger’s Sensible Foods

Dr. Praeger’s Sensible Foods is a health-conscious brand that makes some healthy options. “Offers all-natural frozen items like veggie burgers, littles (veggie bites), and fish sticks that are generally lower in saturated fat and calories with no artificial additives,” she says.

Trader Joe’s Frozen Options

Trader Joe’s Frozen Options (store brand) are a delicious and often nutritious line of frozen meals. “While not a national brand, TJ’s frozen meals like Chicken Burrito Bowls and Veggie-packed Stir-Fry Mixes are examples of balanced nutrition, with good protein and fiber. I also love their Indian options,” says Collingwood.

Yasso Frozen Greek Yogurt Bars

Craving something for dessert? Yasso Frozen Greek Yogurt Bars will satiate your sweet tooth. “For a sweet but weight-friendly treat, brands like Yasso offer portion-controlled frozen yogurt bars that are relatively low in calories (often 80–100 cals), helping satisfy cravings without derailing goals. Even my kids love these!”

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