College made me very aware of my own weight and appearance. I compared my body to those of my friends and focused on how much attention I received. On top of the social pressures, I was also unsettled to realize that – once I left home – the only person making healthy decisions for myself was me. 

Unlike my mom, who went to college in the 90s bombarded by images of an emaciated Kate Moss and friends, I grew up seeing plus-sized or curvy models like Ashley Graham. Talk about an intergenerational whiplash of conflicting messages.

Breakfast kickstarts your metabolism. Skip breakfast. Lifting makes you strong and fierce! No, a Pilates ballet body is best!

You get the idea. You’ve heard all the ideas.

It’s time to take a breather from the free advice. Refine has paired it down to six easy principles backed by science so you can feel and look your best!

1. “Eat real food, not the fake stuff”

Eating whole foods—fruits, veggies, lean proteins and whole grains improves digestion, maintains stable energy levels and improves complexion. The fewer ingredients on the label, the better. Processed foods, sugars and refined carbs? Those are the enemy of weight loss.

Author and clean-eating activist Vani Hari, fondly known as “Foodbabe,” changed her diet to exclusively whole foods. She lost 10+ pounds, and her allergies, including eczema and asthma, completely stopped.

Avoid eating out with excess seed oils and sugars. Instead, try meal prepping. This way, you can control what you put into your body. With a stocked fridge of options, you won’t crave processed foods like chips or takeout for convenience.

2. “Calories in, calories out” – The golden rule

Simply put, weight loss happens when you burn more calories than you consume. Here’s how to make it work for you.

Looking for fewer calories? Try intermittent fasting.

Intermittent fasting uses metabolic switching where our metabolism burns fat instead of sugars leading to weight loss, according to Dr. Mark P. Mattson at the University of Wisconsin-Madison.

It’s about when you eat rather than what you eat. Try eating your first meal after 11:30 a.m. or having dinner early at 4 or 5 without snacking the rest of the night. Our bodies can go without food longer than we think, but be wise. Recognizing your body’s needs and limits is healthy!

3. Protein: Your best friend (sorry, carbs)

Protein takes longer to digest than carbs, meaning you feel fuller for longer. Plus, it helps build lean muscle mass, which is your body’s fat-burning engine.

Protein does not have to be solely meat products, some alternatives include cottage cheese, garbanzo beans, eggs, and yogurt.

Get started with Refine’s article on high-protein meals for ideas!

4. Water: Your metabolism’s BFF

Your metabolism is supercharged when you’re hydrated. Water suppresses hunger by filling up your stomach, making you feel full without those extra snacks.

Sometimes, thirst masquerades as hunger—so hydrate before you snack. It takes about 20 minutes for your brain to realize you’re full, so when you rush through meals, you tend to eat more than you need. Sipping while you savor makes it easier to recognize when you’ve had enough.

Plus, water helps remove toxins from the body (who needs that junk, anyway?).

5. Sleep like a champion

When you’re sleep-deprived, your body cranks up hunger hormones (looking at you, ghrelin), and lowers the hormone that tells you you’re full (leptin). So, you get more hungry, which leads to overeating.

A good night’s sleep helps keep these hormones balanced, so you can eat normally without overdoing it.

Sleep Foundation explains that lack of sleep leads to poor appetite control, making it harder to stick to a healthy food plan.

6. Exercise: Not just for toned abs, but for your heart too

Exercise increases the calories you burn and boosts your metabolism by increasing muscle mass (more muscle = more calories burned). And let’s not forget: those happy hormones (hey there dopamine) make you feel amazing!

Mayo Clinic recommends combining strength training with cardio exercise for the best results in weight loss and overall health.

Heart disease is the leading cause of death in U.S. women according to doctors at Scripps. Ladies, when you exercise now, your future self thanks you!

Consistency > Perfection

Gradual, sustainable changes lead to long-term health benefits and a lifestyle you can actually maintain. The real results happen when you create habits you can stick with. 

The key to losing weight fast and keeping it off is finding a balance between eating real food, staying hydrated, moving your body, getting enough sleep, and—most importantly—being consistent! And remember, it’s all about progress, not perfection. You’ve got this!