Good Lifestyle

Just like a pair of jeans, there is no single size that is suitable for loss of books. So rather than compile a list exactlyWhat you should eat and avoid or sharewhen To eat to lose weight, we patted dietitians from sharing how to lose weight with their most practical, effective and easy to implement.

Each point of weight loss On this list, it's more on a lifestyle changes and builds a long-term habit rather than a crazy detox tower or a "hack" diet. (Eg, if a diet "promises a weight loss of more than three books a week, restricts food groups or requires that you buy food or specific supplements," says Abandon Ship,Julie Upton, MS, RD, a registered dietitian based on San Francisco.)

Here we asked dietitians for their timeless and real tricks for the way we lose weight that will help you put an end to your battle with the scale once and for all. Read on and for more weight on how to lose weight, you will not want to missThe best ways to lose belly fat for good, say that doctors.

Rather than focusing on a scale on a ladder, select a feeling or a wellness result, for example, toLower LDL cholesterol Or be able to cycle around your local park - as a goal, suggestsSuzanne Dixon, MPH, MS, RD, a dietitian and epidemiologist withCambia Health Solutions.

"In our world obsessed with vanity, it is difficult to let the number on the scale use as a guide around the" optimal "size and health. However, research is quite clear that people which focus on health objectives when aimed at improving eating habits are much happier and more likely to lose weight than people who get an attack on a very specific number at the scale, "A-T -The declared.

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Then write them. "It is best to have concrete and long-term patterns related to how you see as a person to lose weight, rather than focusing on short-term events," says Dixon. "Missions like" I want to lose weight for my 10-year class meeting "or" I have to give up inches to go on this cruise ", are in the short term and will never give your new behavior" healthy, changes Behavior chance to stick. "

Try rather, "I see myself as a healthy person, adjusted and engaged who wants to live a long and high quality life for my family and friends," she says.

Eat systematically throughout the day to avoid a dangerous and unhealthySTARVE-BINGE CYCLE, suggestsRachel Fine, MS, RD, a certified dietary nutritionist and owner of the nutrition consulting firmPeak nutrition. "Long stretching between meals can leave youamusing! In this case, you are less likely to eat with force and thus to eat more fullness, "explains well.

Upton adds that a normalized meal pattern, with three meals and two snacks, puts you on a way to better maintain a healthy calorie balance because you will not be voracious or suffering from the day. Consider these14 healthy snacks that will really make you feel full For your mini-meal.

Stick to this five-day feeding model, "build a catering schedule and hold it," saysAshley Reaver, RD, a dietician registered withAshley Reaver Nutrition LLC. "Aim for eating every three to four hours and sticking to the calendar. In this way, the food does not happen to you, but you have some control over your food choices. All meals will be perfect, and it's more Okay, but it's more than okay, but it's going to create "guardrails" on your diet can help make meals less than the ideal meals less frequent "(steal ideas from Meals respectful of the weight of thisflat-stomach plan.)

Follow your drinks too, then nothing you savor or SIP is done induced. Consult our expertFood logging guide for weight loss for a complete way.

"Write everything you eat and drink. Studies show that those who lodge what they eat losing more weight and are more likely to keep it," says Upton.

Related:The Expert Guide to Keep Food Review for Effective Weight Loss

Maybe you've heard about theIfym (if it corresponds to your macros) diet? Fine recommends that all macros can adapt, and you should target a flexible mixture of carbohydrates, grease and protein.

"At each meal and each snack, look for a balance of three macronutrients: complex carbohydrates, healthy unsaturated fats andlean protein. Yes, that means you might need to break your fear of carbohydrates or fat. Both have important roles in the body and when restricted hormonal changes result in increased cravings. Carbohydrates are essential for the body, offering the most effective fuel form, especially for exercise. The grease regulates the hormones and helps us feel satisfied, "says.

There is no "good" food or "bad" food. Take note and opt for foods that support yourWeight loss objectives And do your body feel good as often as possible.

"Numerous studies have proven that food restrictions lead to overeating. For example, with sugar, we believe that intense desires are a symptom of dependence. However, these cravings result from moral value placed on candy of our society. . When the candies are placed on the 'prohibited' list, we wish it unconsciously since we think we can not have them, "says well.

Similarly, concentrating too much about what you skip rather than what you have the opportunity to enjoy a healthy lifestyle is a bit too similar to punishment. "Consider an inclusive approach, rather than a restrictive approach," says. "A" eaten state of mind "can prepare you for a guilty cycle when unfair expectations are not satisfied because of the biological consequences of food restrictions, such as the increased clothes we talked about earlier."

Physical activity does not necessarily have to be done at the gym to "count" or be beneficial. Exercise does not need torture, says Rever. Find easy activities and time frames that you can engage. "Search two or three pauses of 15 minutes throughout the day to walk," says Reaver. "Moving your body is a very important way to lose and maintain weight. Not only does it burns calories, but it also helps to develop lean muscle mass, benefits from cardiovascular health and mobility, and is important for the 'mood."

Add a glass of water just after you wake up, a drink before lunch and another glass before dinner, Brooking suggests. "Stay hydrated can help you manage your appetite. In addition, if you have fallen short on your hydration needs during the day, you have a plan for these three glasses of water to your daily routine will help you. build any gap on your fluid. Need, "she says. If you need an extra motivation, here's what happens to your bodyWhen you do not drink enough water.

How many snooze plays a big role in the way it is easy to reduce. "Almost everyone needs at least seven to eight hours of sleep every night. You will always get less than seven hours of sleep in low energy. Our body reacts to low energy by producing cannabinoids, the same compounds that produce the Grouils. Scoring enough sleep is an easy way to reduce snack throughout the day, "says Reaver.

Calorie caloriesThe extremes of an accident plan is equal to a recipe for a rebound. "For long-term health, avoid losing weight too quickly. A recent study in theAMERICAN MEDICAL ASSOCIATION JOURNAL found that the grave caloric restriction leading to rapid weight loss also resulted in a greater loss of bones and muscles of menopausal women compared to women following a more reasonable calorie approach and lower weight loss, " declares Dixon.

If you can not imagine making a version of this diet planfor the rest of your life, it will not be healthy or sustainable. "It does not mean you need to follow the letter plan for the rest of your life, it simply means that the overall framework of the plan must be a pleasant and sustainable way for you to eat to give sustainable results," says Dixon said.

For example, you can follow a very strict low carbohydrate diet to lose weight, then add small amounts of carbohydrates during the weight maintenance phase. You will make the diet a little more flexible over time, but you should always be comfortable to maintain the total consumption of low carbohydrates for ever more. If you are in Ciabatta team and you can not imagine being low fuel for the rest of your life, it's not the plan for you.

"The global restoration model must be acceptable and manageable for you for a lifestyle. Do not think about that as a quick solution," she says.

It is tempting to scroll or watch the news during breakfast, but try to make a targeted affair, recommendsKatherine Brooking, Ms, rd, a dietitian inscribed in San Francisco and the co-founder of the appetite of health health of NUTRITION NEWS.

"When you eat, eat. Do not read, watch TV or do something else. Be careful of what you eat and how to fill you will help you better teach you about hunger management skills," A-T -The declared.

Allow space for your favorites; Soft or salty. Simply adjust the rest of your day accordingly. "The schemes will not work for the long run if you deprive yourself of your favorite foods. You can take advantage of the indulgences if planned and recorded as part of your diet," Brooking said. "If I know I'm going to have my mother's chocolate butter cake for dessert, I'll eat a balanced but lightweight breakfast, lunch and dinner to allow a cake of 500 calories-a-slice after . Remember the "PS" weight loss: plan, prepare and practice. "

The same goes if you have a reservation at the best Italian restaurant in the city for the night of the night. Go ahead and divide the gnocchi if you like it, simply do it with oats and a few eggs for breakfast and a grilled salmon salad at the lunch show, for example.

Instead of zeroing in all things younot You have on a healthy diet plan, focus on adding all major foods in the plan.

"A model based on deprivation causes our brains aspire to the same things we try to eliminate. Instead, a model that focuses on adding in healthy components can help you feel empowered," says Dixon. "For example, maybe your new feeding plan consists of eating seven portions of different fruits and vegetables every day. All the efforts you put by incorporating healthier objects - blueberries or mangos, fresh or Jelly - can keep your brain on a positive track. Way, you end up missing the things you want to limit when you are concerned about adding new foods in the diet. "

In addition, when you charge on these nutrition-rich foods, you have less room for non-nucleous things. "Many people find when they understand legumes, vegetables, fruits, nuts and whole grains that make up a healthy diet, they are really full and do not feel as much want to visit the candy dish," says Dixon.

Plant based Not only reduces your load on the environment, but it is also easier to eat healthier and stick to a reasonable number of calories for the day.

"Add more carbohydrate carbon-based foods to your meal plan. Examples include vegetables, fruits, legumes, beans, nuts, seeds and grains. Options such as Farro, barley, oats, wheat bays, buckwheat areHigh in natural fibers And significantly offers more nutrition by bite, "says.

contrary toFoods Boosted Fibers Like ice cream, protein bars and powders, which have little research behind their efficiency and their qualities of health improvement. "The treated fibers are lacking additional nutrients and bioactive substances found in high natural high-fiber foods," says end.

By this we mean fuel when your body needs gas. "Eat during your hours of work of the day," saysLauren Harris-Pincus, MS, RDN, founder ofNutrition featuring you featured and author ofThe packed breakfast club on the protein. "Like a car needs gas on the road, not in the garage, our bodies need more energy during daylight hours and slow down to prepare for sleep when the sun goes down. When you eat on The sofa late at night, these calories will not be used as efficiently as those consumed earlier in the day. Try to stop eating at least about three hours before bed. "

Chow lower breakfast, then set your game plan for the day. "Studies show That people who ordered their lunch of a few hours have ordered less food than those who have chosen just before lunch when they were already hungry. It's much easier to eat a balanced diet when planning forward, especially during these hectic dinner hours, "says Harris-Pincus.

Cooking at home is one of the best things you can do to control your fat and calorie consumption. The restaurants want you to come back, then the chefs often stack more butter, oil and salt than at home at home.

"Making meals at home is the best way for you to know what you eat," says Rever.

Upton continues: "Research rays show that more meals you eat at home, plus you are overweight. And it does not matter if you attend five-star or fast food restaurants."

Contrary to what you may have seen onThe biggest loser, 10 pounds will not fall in a week. "Be easy on yourself," says well. "Plan standards are unfair because we are not biologically equipped organically with our body. In dietetic culture, we are conditional suggest that this failure to resist is only a sign of weakness or loss of will. However, Food restrictions are what driving to eat too much, not your loss of will. "

Do not eat products grown under the ground? Bypass beans? It does not seem perfectly correct ... "If a diet tells you to eliminate very important foods for you culturally, this is another" rule "that the common sense suggests that you should ignore. Fortunately, most deep cultural foods can integrate with a healthy diet. For example, I do not know of any cultural or ethnic food model favorable to the consumption of cupcakes transformed into cream andslander, and that's good, "says Dixon." On the FLIP side, many kitchens from all over the world include legumes and any diet that says: "No legumes" to a person of Greek, Mediterranean, Asian, Latin or the descent of the Middle East just maybe not be feasible. "

Go ahead, put an egg on it. "Most of us eat enough total protein in one day, but we do not distribute it correctly," says Harris-Pincus. "Consume adequate proteins in the morning can help prevent muscle loss with aging, plus it allows you to stay longer and prevents to nibble later in the day."

Upton adds is a strong promoter of protein, and believes: "This is the most satisfying nutrient. It's a good idea to start your day with a first protein rich meal to keep off garnets.Studies show People who eat egg-based breakfasts are less likely to eat too much during the day compared to those who start their day with bagels or other first carbohydrate meals. "

It is normal to believe both of the germs of Brussels and Brownies! "Once we give ourselves an unconditional authorization to eat our favorite foods, we relieve the weight of the responsibility that these foods are held on us," says.

Start the day with a homemade dish. "Among the three meals, breakfast is the one we can most easily control. Start your day with a balanced meal where you control the ingredients," says Reaver.

Remember these two snacks we suggested above? Make sure to bring them so so that you do not have to use anything that is at your fingertips happened 3 pm "snacking is useful to reduce hunger and control portions when you finally arrive at your Next meal. Pack a banana or apple and an apple with an individual packet of nut butter for a filling snack in the middle of the afternoon, "says well.

Soda jump, fruit juice, lemonade and otherDrinks with added sugar.

"You want to eat your calories do not drink them because drinks are not as filling as solid foods. The sensory experience associated with chewing and digestion rate is slower and more satisfying with solid food compared to Liquids, "says Upton.

When you make wine about it, do it in moderation. "Alcohol packages in many calories,Stimulate the appetiteAnd triggers areas of the brain that allow you to believe in junk food. It is extremely difficult for people to maintain a healthy weight if they engage in more than two days a week, "says Upton.

Do just a positive and health-related modification to your routine every two to four weeks. "Make small manageable changes one at a time, then relying on every success in the future, improves self-efficiency," says Dixon. "Self-efficacy is the feeling that you can accomplish your goals. This is something you need to increase if you want to reach any objective, including weight loss. Building of each small change to find you a complete sequence of healthy behavioral changes. This is particularly important if, in the past, you have tried to radically review your diet at a time, only to find that it is too big to handle. This type of eventdecreases Self-efficacy. Build on small successes to achieve a goalincreases Self-efficacy. "

Use the time power to handle this inner voice that says, "I have to have a Pizza Pepperoni! "For most people, wax and decrease cravings throughout the day. They can feel really intense for 10 minutes, but then, letting you distract by responding to an important e-mail or the finish of a work memo. Before you know it, the envy disappeared, "said Dixon.

You can use this flow and reflux to your advantage. "If a thirsty strike, I recommend that people" surf the envy "to eat than junk food. Get a glass of water, take a quick walk, watch a funny video, short clip anything that help you take the desire to eat this bag of cookies or chips at this minute. Some people find useful to set a timer for 15 or 20 minutes. Then they took care during that time and when the timer triggers, they check before. On several occasions, they find the irresistible desire to eat a food is past, "she says.

If you happen to you too much on a third or fourth tranche of this pizza or a cocktail beyond what you planned in advance for, do not feel like you have to deprive yourself the next day. "Spend the day after Cleanse. Our body is naturally designed to handle its own "depurative. From the liver and skin to our intestines, we metabolically wired with naturally excrete waste that builds both natural metabolism and our environment, "says End. "In addition, crazy sanitizesplace of ravages about your metabolism With the constant cycle ofundernourishment andeat too much. "

Always snack a handle of candy at 10 o'clock? "Prepare for success by replacing it with a health food rather than trying to jump all together," says Dixon. "Take a handful of walnuts into your bag. Put them on your desk in the morning, at sight. When "Chocolate-O-clock" shots, enter yourHealthy snack instead of. »Other swaps to consider would be a chocolate chipprotein bar instead of a chocolate chip cookie, an open sandwich facing a subway, and a little cheese andHealthy crackers instead of a slice of pizza.

Strong from our previous tip of the fiber, the purpose of consuming at least 25 grams ofFiber per day. "The more generally better if you can leave sneak. As Americans, we are barely half of our fiber goals on a daily basis. Fibers are all foods of plant origin that fill us with fruits, vegetables, nuts, beans, seeds and whole grains. In the right portions, these foods should be most of your daily intake with a few ounces of protein per meal as an accent, "says Harris-Pincus.

It is true what they say: there is the power of the number. "Someone has to whom you can be responsible and who encourage you and help you get back on track after a setback," says Brooking. This can be in real life or through social media; Both have been proven beneficial.

The variety is the spice of life. "The best way to burn is to eat only the chicken breast, brown rice, and broccoli," says Reaver. "Finding a new recipe per week you are waiting for impatience to cook and eat. Bored with our choices is what drives us togo out, Not the lack of food ".

When it's not a family recipe or Heirloom your favorite treat, try a savvy exchange. "TOcut sugar, Use apple compote or mashed prunes to replace half of the grease in bakery products. I have experienced it and found that you can replace 100 percent fat with the apple compote in chocolate squares or awet cake And they always come in big, "says Brooking.

Related:20 sweet hacks that will make you love cooking

FTW Mental Health. "Regular physical activity and healthy eating improve mood and anxiety decrease, according to a study published in the journalPlos aDixon says. "So, another great reason for your goal of adopting healthier eating habits could be, I want to feel good about myself and my life. »

Stress can seriously unseat your efforts on a scale and beyond. Both sleep and stress are often overlooked when it comes to how to lose weight because they are the most "intangible" aspects of health, but they are oh-vital to keep an eye on, ransacker believes. "The stress eating is another trap that you can often fall into when you try to lose weight. Make sure your mental health is a priority, "she says. In addition to self-care tips, you can also change your diet to improve your mood. Check these21 best foods when you are stressed, according to dietitians .