The ‘Boring and Unsexy’ Habits a Dietitian Says Actually Work for Weight Loss

We’ve all been sold the same story: eat less, move more, white-knuckle your way through hunger, repeat. And if it’s not working? Cut more. On a recent episode of Well with Arielle Lorre, registered dietitian Dr. Lisa Moskovitz makes the case that this whole approach is backward—and kind of pointless.

Dr. Moskovitz is the founder of NY Nutrition Group with 15 years in the field, and she’s the first to admit she used to preach the shrink-yourself gospel. Now her whole philosophy flips it. Instead of obsessing over what to take away, she wants you focused on what to put in.

She calls it nutrition by addition, not subtraction. Here’s what that actually looks like.

Dietitian’s “Add, Don’t Subtract” Approach to Weight Loss

Stop trying to win in week one

A lot of people start a diet by cutting everything at once. Less food, more cardio, no treats, no carbs, no fun. Dr. Moskovitz says that’s exactly what can backfire. “Don’t do too much in the beginning because then when your stalls are not going anywhere, we have nothing else to take out,” she says. 

Think of it like this: if you cut everything right out the gate, you’ve got no moves left when progress starts to slow down. But if you start gentle, you’ve still got room to adjust when your body needs it. Slower out of the gate actually keeps you going longer. 

Add before you subtract

The macros people fear most are usually the ones doing the heavy lifting. “I don’t believe—you can quote me on this—that the obesity epidemic was caused from eating too many almonds, avocado, or olive oil,” Dr. Moskovitz says. 

Her go-to adds:

• Healthy fats: nuts, seeds, avocado, and extra virgin olive oil. They help meals actually keep you full and support everything from energy levels to inflammation.
• Fiber: berries, bran, and beans are her “big three.” Getting even one of them in each day is an easy way to support fullness, digestion, and overall health.
• Protein: focus on getting some at every meal, not chasing a massive number. Dr. Moskovitz is much more interested in consistency than perfection.

Eat more during the day, not less

“Half of my job is trying to convince people to eat more during the day,” Dr. Moskovitz jokes. That 10 p.m. cabinet raid? It’s usually not a willpower problem…it’s a you-didn’t-eat-enough problem. Hunger tends to catch up eventually, whether it’s convenient or not. 

Touch grass (seriously)

According to Dr. Moskovitz, getting outside for a few minutes shortly after waking helps set your body’s internal clock, which can affect everything from sleep to cravings later in the day. A few of her clients tried exactly that and reported back, “Wow, my food noise went away. I was still eating, but I didn’t feel as anxious all day.”

She pairs it with the other unglamorous basics: a glass of water before meals, and actually protecting your sleep. When she’s short on rest, she says, her appetite has “no limit”—skimp on sleep and your hunger runs the show the next day.

The secret is that there isn’t one 

“It sounds so boring and unsexy, and I know that, but these are the things that work,” Dr. Moskovitz says. The habits that move the needle are usually the same ones people keep skipping over because they’re not exciting. A little more protein. A little more sleep. A little more consistency. Not exactly viral advice, but that’s kind of the point.

Of course, everyone’s body is different. If you’re dealing with a medical condition, significant weight changes, or ongoing concerns around food and nutrition, it’s always worth checking in with your healthcare provider.

Listen to the full episode on Well with Arielle Lorre, available wherever you listen to podcasts.

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