Losing weight doesn’t always require fancy supplements or expensive meal plans. Just ask Ilana, a registered dietitian who lost 100 pounds by focusing on sustainable lifestyle shifts—not restriction or perfection.
In a recent TikTok that’s gaining traction, Ilana shared several practical, no-cost strategies that helped her shed the weight and keep it off. “If you’re new here, I’m Ilana,” she says. “I’m a registered dietitian who lost 100 pounds.”
Her message? Focus on behavior, not willpower. Here are three totally free tips she swears by:
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1. Out of Sight, Out of Mind
Ilana says you don’t have to ban your favorite foods—but you do need to stop staring at them all day.
“You don’t have to ban your favorite temptations,” she explains, “but you don’t need them taunting you on the kitchen counter.”
In other words: make your environment work for you. If you know you’re the type to devour an entire bag of candy in one sitting, the best move might be not buying it in the first place. “If you love gummies and know that you could eat an entire bag in one sitting—don’t buy them.”
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2. Prioritize Sleep
You might think cravings are all about willpower, but Ilana says sleep plays a major role. “Sleep more, crave less,” she says simply.
Research backs her up: getting fewer than seven and a half hours of sleep can mess with your hunger hormones, increasing your appetite while decreasing satisfaction from food.
“Getting less than seven and a half hours of sleep per night can raise your hunger hormones,” she explains. “So even if you're eating more, you're not gonna feel satisfied. It also raises cravings specifically for carbs and sugar, which is only gonna make things harder for you.”
3. Hydrate First, Always
Though it’s a brief mention, Ilana reminds viewers to “drink up” before reaching for snacks or more food. Often, thirst is mistaken for hunger, and staying hydrated can help prevent mindless eating.
