By Perri O. Blumberg

The length of time it will take to lose 20 pounds depends on a variety of factors, like genetics, exercise, and current nutrition habits, says , MS, R.D., a performing Strongwoman and a dietitian who works primarily with athletes and entertainers (two groups who sure as hell know how to optimize their nutrition).

A generally accepted rate of healthy weight loss is a half-pound to one-pound per week. So, budget five-to-six months to achieve a 20-pound weight loss, she says. McAllistre explains that losing weight slowly helps you keep the weight off.

To get started, follow the expert-approved tips below:

Make half your plate vegetables. You will feel full from the fiber in the vegetables, and even just chewing them will slow down your eating (which makes you feel more satisfied), says McAllister. She advises that frozen vegetables are just as good as fresh vegetables, and cheaper, too. If you opt for canned vegetables, make sure theyre of the no salt added variety.

You may be wary about adding so many vegetables to your meals due to their carbohydrate content, but the carbs you really want to avoid are the empty ones: White bread, white pasta, and (sorry) potato chips and french fries, which are not nutrient-rich. Sure, a has around 26 grams of carbs per serving, but it also has Vitamin A, Vitamin C, B6, calcium, and is high in fiberall things that help your body perform at its peak.

Yes, nutritionists think beyond food when it comes to achieving weight-loss for the long-term. Anyone trying to lose weight should also evaluate psychosocial factors relating to weight loss and how their changed food regimen and workout plan will affect their psychological state, how it may fuel stress, how it may affect sleep, and how it may affect social relationships, says Monica Auslander Moreno, MS, R.D. and nutrition consultant for . Weight loss isn't just eat this, this much, and at this timewe are not PEZ machines.

To that point, consider adding some mindfulness-based practices into your life. You dont need a saffron robe to (apps like or make meditation an ingrained daily habit), so try it out. Add stress-reducing yoga to your workout routine. Research even shows that outside can ease anxiety, slash food cravings, and help you ward off disease.

Youve heard it before, but it bears repeating: Having a healthy breakfast can help you avoid eating junk food throughout the day, give you energy, and jumpstart your weight loss efforts. Start each day with a high-fiber breakfast with protein, says , R.D., CDN. Some simple options include: black beans, avocado, and hot sauce with a slice of whole grain toast; oatmeal with peanut butter and fresh fruit; an egg-and-tomato open-faced breakfast sandwich.

Soloff suggests avoiding added sugars and drinking plenty of water each morning. You should aim to drink three liters of water a day, she adds. You can often mistake thirst for hunger, so staying hydrated during your weight loss efforts is key.

Snacks are an easy way to add hundreds of calories to your day without noticing since were often on the go or hunched over a desk when were pigging out. Frame losing 20 pounds as a project, with specific goals, says ., New York Times best selling author of REFUEL: 24-Day Eating Plan to Shed Fat, Boost Testosterone, and Pump Up Strength and Stamina: It's easy to miss the goal if you can eat in-between, and after and before meals. With that in mind, La Puma opts for apples (something with crunch, mass, and a little sweetness) or a few squares of if you need something to tide you over between meals.

This is easier said than done, but meal prepping is well worth the effort. Prepare more of your meals yourself. The easiest way to do that is to cook in bulk. Freeze in individual portions and then you can mix and match foods to have different meals throughout the week, advises McAllister.

Not to mention, its a hell of a lot cheaper than all those sad $12 sandwiches.

Its just hard to know exactly how youre meal is prepared, which means you could be underestimating calorie intake.

The amount of fat, salt and sugar added to restaurant meals is impossible to know, says McAllister. Treat a restaurant meal as a special occasion, not a part of your day-to-day living. Instead, bring a big salad or dinner leftovers to work for lunch, she advises.

So you want to drop 20 pounds? Dont worry, it wont require completely overhauling your lifestyle. A few sustainable tweaks to your typical routine can help you drop the weight without much fuss. Of course, it wont happen overnight.

How to Lose 20 Pounds Without Suffering

Indeed, whether or not potatoes are paleo is a good question and can be confusing because some versions of paleo do allow them. For the official or strict version of the paleo diet, white potatoes are usually excluded, says Randy Evans, MS, R.D., and consultant of , a ready-to-eat meal delivery service, that specializes in paleo meals.

You may question why potatoes are restricted since theyre unprocessed. One rationale is that potatoes have a high glycemic indexmeaning they elevate blood sugar levelsrelative to their nutritional benefits, Evans explains. Other versions of paleo focus on real whole foods, so white potatoes can be eaten in moderation.

And the second reason is because no one knows whether potatoes existed during the time of hunter-gatherers potatoes, says , MS, R.D.

A paleolithic diet is based on the premise of foods that were eaten before agriculture. Since no one knows precisely when people first started eating potatoes, the answer of whether or not potatoes technically classify as paleo is unclear, Moretti says.

Sweet potatoes are the only potato that is considered paleo, explains Evans. Sweet potatoes have a much lower glycemic index so while they have a similar amount of carbohydrates, their impact on blood sugar and insulin is much lower, which is a goal of eating paleo.

Its interesting to note that white potatoes belong to the nightshade family, while sweet potatoes are considered part of the morning glory family.

In regards to their vitamin and mineral content, Evans stresses that white and sweet potatoes have similar nutritional profiles. On the one hand, sweet potatoes boast a much higher level of Vitamin A, along with a greater amount of Vitamin C, B6, and calcium.

White potatoes can have higher levels of potassium and both having similar levels for magnesium, he adds.

Moretti bolsters this perspective, commenting, Contrary to some people's beliefs, all potatoes are nutritious and packed with nutrients like potassium, vitamin B6, niacin, vitamin C, and fiber. Sweet potatoes are lower glycemic index than white or red potatoes, but this doesn't mean the latter two are bad foods.

At the end of the day, as Moretti stresses, what state youre eating that potato in is keyyou dont need us to tell you baked or boiled potatoes are healthier than or eating potatoes in chip form.

If you suffer from achy joints after eating a meal with potatoes, you might have a rare sensitivity: Some people are sensitive to white and red potatoes due to the fact that they are nightshade tubers, cautions Moretti.

Talk to your doctor or dietitian if you think this may be you. Talk to your zealous pals on your paleo message board if youre ready to nix potatoes from your diet. Or, check out one of our <a href="https://www.menshealth.com/nutrition/g29500670/paleo-instant-pot-recipes/" id="ddd5f987-36cd-358a-aaa9-db8a1a21c28e"> potato-friendly paleo recipes </a> .

You say potatoes, we say paleo. <a href="https://www.menshealth.com/nutrition/a29366267/are-potatoes-healthy/" id="dbbe519c-95e1-3cde-a93f-c0737f727c46"> Potato, po-tah-to </a> jokes aside, nutritious tubers can be a key part of a balanced, diet. On this high-protein regimethink lots of meat, seafood, fruits, and vegetablesyou eat what our hunter-gatherer ancestors relied on centuries ago. This means cutting out all processed foods completely, and avoiding grains, dairy, and legumes.

Are Potatoes Paleo? Not Always, Say Experts

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By Perri O. Blumberg

Articles written by the author

How to Lose 20 Pounds Without Suffering

Are Potatoes Paleo? Not Always, Say Experts