Good Lifestyle

Most people think aboutweightloss Formula: Burn more calories than you do. However, there are other factors that also play - some of which can prevent you from achieving all your weight loss goals. Gary Foster, Ph.D., Chief Scientific Manager of the WW and author ofChange: 7 powerful state of mind changes for lasting weight lossreveals to eating this, not that many fundamentals of weight loss have nothing to do with food or exercise. Read on the tips of Dr. Foster to lose weightand to ensure your health and health of others, do not miss theseSure sign that you have "Long" Covid and may even know.

People think they are difficult on themselves are useful: more difficult. However, Dr. Foster emphasizes that self-compassion always wins on self-criticism."Being strong about yourself leads to more anxiety, less confidence and less motivated feeling, "he said. Practicing the compassion of Stette has many benefits of well-being. " For example, this can help you better maintain a healthy diet, take care of your health (for example, eat well, be active) even when you are sick or stressed and you feel more motivated to be active for internal reasons Positive (for example, it's fun, it makes you feel good) rather than feelings of guilt or external pressure. You are your most important ally. "

Dr. Foster warns against the purchase in societal belief that your weight or shape is an indicator of your value. "Your value can not be measured at the scale," he says. In addition, many people believe that the more they are critical of their body, the better they will do on a weight loss trip. But this is not the case. "The negative corporal image prevents you from engaging in behaviors and activities favorable to health," he says. To help develop a more positive body image, he suggests celebrating all the things your body does. "Place the value in the utility of your body rather than its appearance will help you not only be less critical about your physical self, but also less fixed on weight and form as only measures of health and well- to be. For example, instead of saying my arms or legs are too much, or too, focus on what your arms can do for you, like hug your children or loved ones, or whatever your legs can do For you, as you help get you climbing the stairs and moving throughout the day. "

You do not have to go on the weight loss trip alone. "Have a community of similar allies is a key element to help you achieve your health and well-being goals," says Dr. Foster. "They can be a source of inspiration and a resonance board when you face setbacks." It notes that multiple studies find that those with a social support system are more likely to engage in healthy behaviors and physical activity, less likely to resume weight or turn back into unhealthy behaviors and physical activity. , and more likely to lose weight than those who go alone.

The goal setting is the key, and the more specific you are, the more likely you are to do it, Dr. Foster reveals. "Think about what, when and where and where. I will make the decision" I will walk more this week "will not be as effective as a specific plan like", I will walk on Monday, Wednesday and Thursday from 5h30- 6: 00 PM at the park, "he explains. Choose reasonable rather than dramatic or draconian goals. "So, instead of" I will never have a dessert, "engage in something more reasonable like", I will limit the dessert at 1 night every week. "Small realistic changes lead to sustainable results over time."

When the actions we take are rewarding or satisfactory, we are more likely to continue doing so, Dr. Foster Notes, citing research. In other words, the actions reinforce. "By making the activity more strengthening, we can start being more active - and make it a habit." When you can not find an activity that you will appreciate, the experience of being pleasant active can help you repeat it. "There are many ways that you can make the experience more enjoyable. For example, calling on a family member or a friend to do it at the same time. Or, save something you want to do for a moment Where you are active, you only look at your favorite show when you are on the treadmill, listen only the new music you have downloaded or your favorite podcast when you walk. "

The setbacks not to assimilate to failure. "It's not about whether you have a setback, it's about knowing when you have a setback and how you answer it," explains Dr. Foster. There are two keys to effectively manage the reverses. The first one? Recover quickly. "It's not because you did something in the afternoon that goes against your initial goal, you do not mean that you have to throw the rest of the day. For example: if you have ate more than you wanted to lunch, you can come back to follow at dinner, you do not have to wait for the next day or "I will come back to the right track on Monday." A slip (no matter how to think your way of thinking) Can not derail your trip. Return to your regular routine as soon as you can and put the reverse back in your mirror. "Also, learn from your reverse. "Think about" how "that happened and what you can learn from the experiment," he calls. "Avoid asking" why "arrived because it usually leads to inaccurate self-critical thoughts and not aggressively (eg I do not have a will). Identify what took place in the way and how you can try some something different next time. "

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Recognizing your eating habits, you can change your environment to facilitate management, notes Dr. Foster. "For example, if you work at home, try to separate your restoration area from your work area or put food away from your pantry, to avoid eating everything without forgetting. Research show that people who behave systematically healthily by relying on habits - skills - not the will. It's because they do not spend a lot of time deciding whether or not to make a healthy choice or Fight with desires that can remove them from the track. They have put in place their environments in this intentional way. Or has chosen such environments to help them succeed. "And now that you have a good base, do not miss these others19 weight loss foods that really work.