When it comes to losing weight, many people think it’s all about cutting calories or doing hours of cardio. However, according to registered dietitian Natalie Rizzo, the secret isn’t in deprivation or exhaustion but in smart timing and consistency with your meals.
Rizzo emphasizes that eating regularly throughout the day is her No. 1 hack to lose weight. This helps avoid the dreaded “hanger” that leads to grabbing the nearest snack —usually chips, cookies, or whatever is easiest— and keeps you away from your goals. Instead of waiting until you’re starving, she recommends sticking to a steady eating schedule to prevent overeating.
The hack to lose weight: Eat before you’re ravenous
The core of Rizzo’s advice is simple: eat every three to four hours. This prevents your body from going into “starvation mode”, when you end up eating whatever is convenient rather than what’s healthy. “If you struggle with distractions, set a timer on your phone until eating every few hours becomes second nature”, Rizzo suggests.
Research backs up this hack to help you stay in control of your food choices. A 2022 study found that consistent meal timing improves weight loss success. By spreading out your meals and snacks throughout the day, you can keep your metabolism on track and avoid the spikes and crashes that lead to cravings.
Rizzo also stresses the importance of balance in your meals. She recommends prioritizing protein and pairing it with whole-food carbs and a small amount of healthy fats. For example, a snack could be Greek yogurt with fruit and nuts, or a meal might include grilled chicken, quinoa, and roasted vegetables.
Protein keeps you full longer because it takes more time to digest than other nutrients. Great sources of protein include lean meats, fish, eggs, beans, tofu, and nuts. For a person weighing 150 pounds, around 54 grams of protein daily is the standard recommendation, but some experts suggest going higher, up to 90 or even 120 grams a day, depending on your goals.
If you’re worried about finding time to eat consistently, remember that snacks count too. Keeping nutrient-rich options on hand —like hard-boiled eggs, trail mix, or apple slices with peanut butter— can make a huge difference. Make sure to plan ahead and avoid long gaps between meals.
This strategy isn’t about restrictive diets or extreme calorie-cutting, but about giving your body the fuel it needs, at the right times. When you eat mindfully and regularly, it’s easier to maintain a healthy weight and make smarter food choices in the long run. So, if you’re tired of feeling guilty about late-night snacks, try this dietitian-approved hack: eat before you’re ravenous, focus on balanced foods, and watch how these small and consistent changes lead to big results.
