Good Lifestyle

The secret of a lasting weight loss is thatweightloss Start ... Before eating one thing. "The idea you just need to eat less or exercise more to lose weight is not helpful," saysSamantha Cassety, MS, RD, NYC-based nutrition, nutrition expert and co-author ofSugar. "Health weight loss is to develop a set of skills that help you make decisions about foods and your lifestyle habits."

There are so many factors that come into play, "she says," As foods that foods fill mostly and promote better appetite regulation, to what extent you sleep and how much stress you are under. Lose weight is difficult But it can happen! However, it can imply to redefine your idea of ​​weight loss. "With that in mind, we contacted three dieticians registered to ask them for the secrets to last from weight loss. They share here with your reading.

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"Focusing on the ladder can actually slow down the weight loss rate," saysSarah Krieger, MPH, RDN. "The number on the balance is usually not what a person wants to see, which can lead to eating more (bad foods) or to restrict even more or to abandon all the behavioral changes already established. Go to The way your clothes are adapted. Or take steps to gauge weight loss. "

Many people think they have to eat less often. But eats every three to five hours - typically three meals and one to two snacks - can help you not go to the point of being outstanding and where you end up completely to the sea. I recommend taking care to include sources of protein, healthy fat and fiber at each meal - and at least one or two of those with a snack. An example of this would be to associate whole grain cookies with bays for a snack, "says Amy Gorin, MS, RDN, a factoryregistered dietitian and owner ofPlant-based in Stamford, CT.

"If you are used to having a bowl of cereals or oats or another carbon rich breakfast (say, a muffin, a bagel or a toast), you may want to rethink this meal" , Declare Cassety. "For healthy weight loss, it's more useful to eat a balanced breakfast that isProtein rich. A rich protein breakfast can help reduce desires, which can help you avoid unintentional snacks that can add hundreds of calories to your diet. In addition, as part of the body's routine maintenance, you break down the muscle tissue at night. "

"You can really lose weight to eat everything," says Krieger. "As a general rule, when a person eliminates a preferred food in an attempt to lose weight (chocolate is a common current), it is temporary. Of course, a person will engage at a given moment. It is better to include a Small part of much of much. Sugar food with a meal (not on an empty stomach, which can lead to consumption) at least every few days. "

Eat this, not that! Advice: "Getting enough protein in the morning is essential to repair this fabric and prevent muscle loss over time," says Cassety. "This means that protein consumption in the morning helps keep your metabolism running to advanced performance, which helped you lose weight and keep it. Most adults would benefit from about 20 to 25 grams of protein. In the morning, which is the amount in a cup. Greek yogurt. "

"The jumping breakfast is a common habit and it is spread in those who practice intermittent fasting," says Cassety. "But that can not help your weight loss trip. We know that among the people who have maintained theirWeight loss for at least one year, 78% reported having lunch. In addition, research suggests that your body is more effective in burning calories in the morning. Scientists have shown it by comparing calorie burn after eating a large dinner or a large breakfast of equal calories, with the same number of calories consumed during the day. After breakfast,to studyThe participants burned 2.5 times the calories when they had eaten a greater dinner. They also reported fewer sweet cravings. "

"Stay hydrated can be so helpful for both weight loss and weight loss maintenance! In a study inObesity, people with obesity who drank about two cups of water before eating each of their daily meals lost more than 9 pounds about a period of three months! Gorin said.

"StudiesShow that night night can make it harder to lose weight, and this habit can make you more likely to gain weight, so it's useful to reduce useless food consumption at night, "said Cassety." Often, The night snack is a habit, rather than a need to reduce hunger. In addition, eating too close to the bedtime or be overnight can interfere with sleep and, in turn, spoil your appetite regulatory hormones. The result is that you feel the strongest and your feelings of fullness are delayed. That's why I recommend the social distancing of your kitchen at night. "

Eat this, not that! Advice: "Our environment can influence our eating habits, so if you spend time in your kitchen or even while walking, it could encourage the trop-meal at night, even if you are not hungry," says Cassety. "Once you've had enough to eat and feel happy, clean the kitchen and turn off the lights to point out that it is closed. Then find a replacement for this habit, such as craftsmanship or work on a puzzle."

"Yes, you can always eat dessert and lose weight!" said Gorin. "I recommend desserts that are whole foods based and which contain little or no added sugar. So, for example, aBeautiful chocolate cream done with bananas and unsweetened cocoa powder - or achocolate pudding Made with bananas, peanut butter powder and coconut. "

"We all learned to eat like children of course, but we were also able to pick up bad habits as children (drink soda, clean the plate, food as a reward, etc.)," ​​says Krieger. "If you work with a mental health advisor or a psychologist to fight old habits (why we eat as we do), you would be surprised at the speed with which you start losing weight once the old habits are included in a therapy session! "

"If you do not sleep seven to nine hours every night, it will be difficult to manage your appetite and your desires and feel the content after eating," says Cassety. "It means it will be difficult to manage your weight."

Eat this, not that! Advice: "There are many things you can do to sleep better. For example, eating a balanced breakfast," says Cassety. "StudiesIndicate that skipping breakfast is linked to poor sleep quality, but breakfast can help you fall asleep and improve your sleep quality. After mid-day, limit coffee and tea and stay in the appropriate alcohol guidelines, which do not specify more than a drink a day for women and two a day for men. Although alcohol can help you fall asleep faster, it can cause sleep disorders, such as a less restraining sleep and more disturbances. In addition, healthy eating - get enough entire plant fibers, vegetable and reduce the amount of added sugars and refined grains that you eat, can help you sleep better. "

"Eat protein, vegetables with a little fat first as part of a meal. When we eat sugar or carbohydrates First, it may be more difficult to limit the game," says Krieger.

"Studies show that regularly eating staples with a herbal diet, such as chickpeas, white beans and black beans, can help lose weight. In fact, ato study I found that eating these foods daily can lead to a weight loss near a book of about six weeks. This can be added significantly over time! Gorin said.

"About half of the adults drink soda every day and cutting this thing from your diet will help you lose weight", food will help you lose weight, "says Cassety. "Many researchers attach sodas drinking with weight gain and there is also evidence that exercise does not counter this effect. It is because the calories of Soda do not contribute to fullness, we drove them so At the top of the foods we eat to fill up, and they promote a surplus of calories. "

Drink this, not that! Advice: "If you drink soda, the best thing to do iscut on, "Said Cassety. A Selzer or a sugar-free tea would be the best. Or:" If you like a sweet drink, try a glass of 100% orange juice instead of your sodium. You may be surprised to learn that it does not have added sugars, and it counts towards your fruit needs. One moreto studyfound that 100% OJ does not interfere with weight loss when it is a part of a calorie-controlled plan, but rather contributes to other health benefits. In the study, participants who drank Jo as part of their reduced calorie regime experienced improvements to insulin and cholesterol levels and an inflammation marker compared to the breingers that jumped. "

"Hypnosis is a wonderful tool for losing weight. This can help treat habits, barriers that a person can have (eat at night while looking at a film, for example), a body image and help. Control of portions, "says Krieger, who is a hypnotist.

"I see people jumping on board with things like juice juice," says Gorin. "These types of diets are not durable and do not provide you with a healthy and balanced diet. Eat balanced meals, practicing aware of eating - so limiting background noise and distractions while you eat and eat all three to Five hours and you are on your way to be healthier and for weight control. "

"Instead of pursuing a thinness or an arbitrary ideal weight or IMC number," says Cassety, "Try to find a healthy and durable weight where you can enjoy all the things of life you want to enjoy a glass of wine or a glass slice of pizza sometimes, while can also mount the stairs comfortably, for example. "She continues:" Instead of focusing on a goal of weight or size, focus on things that you can control, such as developing sustainable health behaviors. Start slowly by deciding a change that you could reasonably do. Once you have managed to make this change. Once you change successfully. Another. In End of account, these behavioral changes are the key to lasting weight loss and the best health. "As for exactly what to eat now that you have these excellent advice, do not miss these19 weight loss foods that really work, say experts.