Eating and drinking healthy can give you added energy, as well as making weight loss a sustainable proposition. Here are 7 nutrition tips that you can use to help you lose weight from the start and keep it off long-term.

Drink lots of water – The human body is composed of approximately 60% water. Water helps with circulation, digestion and a host of other body functions essential to health. When your water level drops, the brain tells your body that it’s thirsty. Water is also a key component to weight loss. Water and foods with high water content can make you feel full faster and longer, making it an important factor of nutrition and weight loss.

Eat a variety of vegetables – Your mom always told you to eat your vegetables, and she was right! Vegetables are packed with vitamins and nutrients essential for nutrition. Vegetables are often a low-calorie source of vital nutrients. They are also packed with fiber. Fiber helps with digestion and plays a significant factor in controlling how much food you eat. High fiber meals will make you feel fuller, faster. This prevents overeating or high caloric intake.

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Use smaller plates – Changing the size of your plates is an easy way to ensure you are still getting the nutrients your body needs, but helping you eat less. A study conducted at the Georgia Institute of Technology discovered that even a 2 inch smaller plate reduces caloric intake by 22%. Couple this with making smart meal choices and you will continue to see your weight drop, while still feeling full. Your mind will trigger your body to feel full, just because you cleaned your plate!

Season your food with herbs and spices – Seasoning your food with a variety of herbs and spices can help make vegetables and blander proteins taste better. This ensures that you enjoy eating nutritious food. However, many spices themselves contain nutrients that can help you get healthier and lose weight. For example, cayenne pepper helps combat obesity and cinnamon speeds up your metabolism. So not only do spices make your food more palatable, but they can actually jumpstart your weight loss program!

Don’t eat out too often – We all love enjoying a nicely cooked meal at a restaurant. However, many restaurants serve huge portions and have many unhealthy options for diners, especially those that are trying to lose weight. While restaurants are offering more healthy options than ever before, diners are more likely to splurge or break their diet if they decide to dine out. Overeating is another casualty of frequent dining at restaurants. Don’t skip restaurants altogether, we all like to have fun, but just make sure you don’t eat out too often. Otherwise dieting can be a challenge.

Stick with lean proteins – While many of us get an instant watery mouth just thinking about a juicy and perfectly cooked steak, choosing leaner proteins will deter fat buildup. Salmon is a nutrient packed super food that can provide you with all of the benefits of protein without all the drawbacks of fatty foods like steak and burgers. Even if you are craving a burger, buffalo, ostrich or chicken are all leaner options as a protein source.

Indulge in your temptations, but only on occasion – We all have food and drink temptations. Some people like to enjoy a nice cocktail or beer after work. Others love to indulge in sweets like chocolate or ice cream. While still others like the idea of chicken wings and fried food. Whatever your pleasure, indulge! But do so infrequently. If you try to cut out all of your delectable temptations, you are more likely to fail long-term. The key to nutrition when trying to lose weight is do things in moderation. Limit the amount of drinks, sweets or fatty foods that you consume. So while you can still enjoy your weaknesses on occasion, your scale will thank you if you do so in moderation.

Losing weight is never easy and nutrition is a big part of a sustainable weight loss program. Ensuring that your nutrition plan includes these components will get you started on a path of positive and sustainable weight loss. Without nutrition, no weight loss plan can be effective long-term. Make sure you have a strong nutrition program before starting your weight loss plan.

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