Good Lifestyle

Losing weight is rarely easy - you have to find the mix of restoration and lifestyle habits that suits you best. That said, there are universal advice to follow ... and many of them are not the ones youthink You should follow.

"We have been so scheduled to think that improving health depends on calorie limitation, cutting food groups and eating grilled chicken salads in a less pleasant way for lunch and dinner.Laura Burak, MS, RD, author ofSLIM DOWN WITH SMOOTHIES. "Or we need to buy a diet program consisting of powder pockets, processed snacks and frozen meals."

To begin with, these unattractive and expensive efforts can not be maintained. "Ideally, something that is donetoday For weight loss should be feasible in the long term, "says the certified health and wellness coachAlisa Bloom, MPH, RDN, CHWC, ACLM.

So, if you want to lose an unhealthy excess weight, try to follow these healthy suggestions, supported by the science of the best dietitians and health experts. And for tips even more weight loss, check our list of15 underestimated weight loss tips that actually work.

Although it may seem counter-intuitive, the number one rule of Burak forWeight loss success is:Do not think about it.

"Weight loss is often frontal and central asthe purpose, that's why westop and start the regimes so often, "Said Burak." But the truth is, learn about the nutrition, of your individual medical and psychological history, to reworking your state of mind and to focus on yourself as a whole, will naturally lead to a healthy and appropriate weight loss that does not come just back. "

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There is no single solution to lose weight.

"Special preferences of each person, disgusts and eating food are formed from the days when they started eating solid foods. Wecan not Cancel these habits overnight, saysRobin Barrie Kaiden, MS, RD, CDN and personal trainer.

There are so many factors in history, genetics, age, lifestyle and more.

"The food is closely linked to our psyche, our culture and socialization, it adopts a personalized approach to establishing effective and sustainable habits," saidNina Dahan, MS, RD.

Some people do well with a so-called "cheating day, "While others take out rails if they are lost to a cleaner power supply. Similarly, the Keto diet could be a game changer for your neighbor, but you prepare for a failure if that means you Should miss the pizza and the night of wine, or if you do not have the energy to work when you eat so few carbohydrates. Experiment with things to edit to find an effective formula for you.

Do chef days actually work? here isWhy is it going to have a cheat day, according to registered dietitians.

The idea ofCalorie tracking is so much 2005, but some people do it again. , On the place focusquality food you eat.

"Eating nutritious whole foods - instead of restricting - that's how you're healthier," says Burak. "Think about a small order of French fries that corresponds to 500 calories compared to a Turkish lawyer sandwich on whole grain bread with a salad of 500 calories. The difference in volume and nutrition speaks for itself . "

When you eat nutritious and satisfying meals, you are not able to reopen the refrigerator an hour later, as if you have eaten, say a sweet feed bar that has only 200 calories.

here isHow to lose weight not counting calories.

Did you know yourGUT MicrobiomeAre there approximately 100,000 billion good bacteria (and bad) bacteria? When your good bacteria thrive, everything else works well too. But when the balance tips and bad bacteria begin to overpopulate (often due to poor diet), "it stimulates the permeability of the intestines and causes what is called" Gut Fuit ", explains the pioneer of functional medicine.Frank Lipman, MD.

This means that bacteria, food and waste can slip through the intestinal wall, enter the bloodstream and triggeringinflammation through the body.

"This inflammation produces a weight gain, as well as many other symptoms, including the problems of gas, bloating, reflux, acne and hormonal that bring as many patients to my door," says Lipman.

The good news? Research shows thatYour GUT microbiome can change in both to four days to eat properly. To integrateThese gut-boosting foods-Commander a lot offermented foods-Into your diet today and start feeling the effects. And make sure you turn offThese foods that may affect the health of the GUT.

Emotional stress can lead us to eat our feelings - sometimes without even realizing it. Hunger is a physiological state marked by some undeniable signs (Cue Hunger Growl).

"By working to recognize true physiological hunger signals compared to emotional hunger / stress signals, a person can start on the path of weight loss," says Dahan.

Also, learn to understandHow does your blood sugar level fluctuate after eating can help you choose food that will help keep sugar levels in stable blood so youstay full longer.

According to Bloom, one of the best ways to launch weight loss: eat more vegetables.

"Whether it's adding some portions of lunch and dinner vegetables, a fruit for a snack or choosing to incorporate a meal centered on the plant a day," says Bloom.

"High water volume foods, such as fruits and vegetables, provide tons of volume to meals with the least calorie," says Burak. "The more vegetables you add, the more you can viewand Eating physically, which are both important factors when promoting health and moving towards constant sustainable weight loss. "

Do you discuss your vegetable consumption? here is9 warning signs You do not eat enough vegetables.

"Erase this once for everythinghealthy fats Are your friends and really help weight loss, "says Burak". Fats such as olive and lawyer oil, lawyers, fatty fish (like salmon), nuts and seeds will slow down digestion and signal your body that you are full and satisfied. "

Research even shows that theMedium chain triglycerides (MCts) Coconut canGive your metabolism a boost up to 120 calories a day.

"Healthy fats are also important to absorb greasy solutionsantioxidants"Said Dahan." Obesity is pro-inflammatory, antioxidants are anti-inflammatory - we need these antioxidants! "

here is20 healthy greases to incorporate into your diet.

Although low carbohydrate regimes (likeKeto Or Atkins) have gained popularity, there are one thing these plans:Fiber. And although many start on these diets see a change in weight on the scale, it is often due to the weight of the water and not necessarily a loss of fat, explains Dahan. This is due to the factYour body stores carbohydrates as glycogen, which binds water in the muscles. When glycogen is exhausted, the water of your muscles is also exhausted.

Fiber is essential to digestion, cerebral health and smooth maintenance, to speak. Fiber evengives you more energy! It also fills you, developing your stomach and report to your brain that you are full, while slowing down the absorption of all the other nutrients you digestive, to keep sugar levels in the blood.

"Many people do not get the recommended minimum of 25 to 30 grams a day. Including more vegetables, 1-2 servings of daily fruit, nuts / seeds and whole grains that you can get throughout this fiber and more" , says Kaiden, who focuses on the natural fiber of food on fiber powders or supplements.

In addition, "Insoluble fiber in whole grains and vegetables offer bulk and a lot of chewing - both that contribute to hitting satiety hormones to tell us that we had enough to eat," says Dahan.

here is43 high fiber foods to which you should add to your diet.

According to Burak, focuses on "slow carbohydrates", it's about gluing with "more dense and satisfying carbohydrates and controlling your blood glucose to better feel the need to eat them".

Go for "granular breads, fruits, beans, grains, lentils and potatoes," she says. "If you are low on carbohydrates, you are probably low on vitamins, minerals and fibers."

"In addition, too many small carbohydrates can lead to desires, ginges and too much to eat," adds Kaiden.

RELATED:The 24 best healthy carbohydrates for weight loss | Eat this not that

Eat while working distracted, watch TV, scroll through your phoneleads to weight gain. But learning to eat with force can have the opposite effect. What does it mean?Aware involves focusing on what you eat and how you feel.

"Look at your food, pay attention to colors and aromas, put it in the mouth and taste it with your mind - focus on flavors and textures, chew slowly and swallow," says Dahan. "Before taking The next bite, take a few seconds to savor the first. With the practice, you will start enjoying your food more, and to be attended less. "

Bonus Council: Dahan recommends sitting at a table and use a plate for your food (rather than eating a package or a snack bag).

here isMore evidence than conscious consumption is the key to weight loss.

Our bodies are 55 to 70% water, then getting a correct hydration is one of the most important things you can do for your health - and keep hungry at the bay.

"Many of us do not drink enough water. So we think we're hungry when we're actually thirsty," says Kaiden. "Our body tells us that we need something and thatthing is often water. "

A good formula to follow: aim to drink half of your body weight in ounces every day.

Need more motivation? HydrationHelp your brain work properly.

All sugars are not created equal. The worst kind?Added sugars, who sneaked into the foods you would never expect. "You may be surprised to find added sugar in items such as bread and salad vinaigrette," says Dietitian registeredKeri Glassman, which warns that eating foods with added sugar is used to increase your sugar desires.

In addition, too much sugar has been linked to obesity,Diabetes, andheart disease. We will leave you in a little secret:This turn will cut your sugar desires for good.

No surprise exercise is essential for losing weight. But you can be shocked to learn that the cardio is not queen. If you are in a weight loss rinner, try to integrate strength training into your routine. Weight lifting uses calories effectively and better build muscles andmuscle burns more calories at rest than fat.

However, Kaiden recalls: "Exercise is not a license to eat too much, nor a quick remedy to burn additional calories after indulgence. It's part of healthy everyday life and essential to weight loss and the weight. Maintenance of weight loss. "

Easier says that does, mitigate the many stressors of life is essential.

"Stress can be a huge factor in an unhealthy way of life. It can bring people to eat too much, to undercover, skip meals, make bad food choices and much more," said Sarah Koszyk , MA, rdnEat this, not that!.

Besides,cortisol (Stress hormone) can have an impact on belly fat - and no way. Over long periods, high levels of cortisol have beenrelated to abdominal obesity. Because it is impossible to live completely without stress, it is important to identify adaptation mechanisms, such as meditation, therapy and work. In fact, try to tighten in the daily movement since exercise is a great way toLower cortisol levels.

RELATED:This is what happens to your body when you media

The lack of sleep is known forMess with your metabolic health. In fact, it is vital for tons of biological functions, such asMuscular growth,immune responseHealth heart and brain, and more. In recent decades, sleep deprivation has become a national epidemic - and our Waits show it.

Cleaning your sleep hygiene (habits such as DOWN device power, setting the good temperature - just Google IT) can help the number of your ladder down - and strengthen your general well-being. Whatever you do,Avoid these foods before going to bed-They are the biggest culprits when it comes to disrupting sleep.

here are theDangerous side effects of not sleeping enough, say experts.