Good Lifestyle

Summer is just around the corner and there is no better time to start reaching your health andweightlossobjectives like the present. Maintaining a healthy BMI is more than the way you look and feel - it can help you live longer. If losing weight is on your list of things to do, there are several easy way of life changes that you can do to do it. "Your body weight is affected by a wide variety of lifestyle factors, which must all be taken into account so that you can succeed," explains the registered dietitianKimberly Gomer, Director of Nutrition atPRITIKIN LONGEVITY CENTER. Read on 15 weight loss tips approved by evidence-based experts.-And to ensure your health and health of others, do not miss these 19 ways to ruin your body, say health experts.

Nonajavid, nutrition and expert weight loss and founder ofAllegedstrongly suggests the boyfriend's approach to become healthy. "A major factor to lose weight is to have someone, whether it's a friend, partner or coach hold to make sure you are on the target with your goals, Help work in all obstacles and serve as a source of encouragement. "She notes that, while many people lose weight without paying someone to keep them responsible, they did not do it alone. "Find someone who will push you when you are not focused and will also celebrate milestones makes a huge difference."

Djavid suggests keeping a trace of your progress on a schedule. "When you deserve to lose weight, it is useful to look back and identify the exact days where you feel confident and accomplished, but also mark the days when you have not seen or feel so successful" , she highlights. "After a month or two, take the time to look back and see if you notice improvements or models. This can be as simple as scoring an "X" on a calendar on the days you do exercise - it's motivating to see a chain of XS you will not want to break. "

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Losing weight and maintaining this ideal weight is a trip and for many, can take several months. "Configure small rewards on the way to stay on the right path," suggests Djavid. "Whether it's a size goal, a weight goal or a goal of inches - the trick is to reward you along the way. Do not use food reward, but rather tasted a massage or face or make a fun activity with friends. "

Drinking water regularly throughout the day will help keep books at the bay. "Drinking a glass of water can actually stimulate metabolism up to 30% for the next hour", "Lauren Minchen, MPH, RDN, CDN, nutrition consultant forFrontier, the visual regime application driven by the IAD reveals.

The added sugar in shapes such as corn syrup is associated with obesity, type 2 diabetes and heart disease, Note de Minchen. "Reducing your added sugars eliminates empty calories, supports healthy blood glucose and insulin level, and supports a healthy body weight," she explains.

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Exercising control of portions and monitoring your food consumption is extremely effective in terms of weight loss success. "Portion control helps maintain total calorie balance and macronutrient balance, helping to support a healthy body weight. And follow your food in a feeder can help raise awareness and better understand your portions and your portions and your portions admission macronutrient. I would recommend following your food and drinkFrontier, the monitoring application of food foods, which will follow your calories, your proteins, carbohydrates and fats to promote nutritional balance and healthy body weight, "suggests Minchen.

Weight lifting does not necessarily lead. In fact, it may do the opposite. "Lifting weights / resistance adding your workouts a few times a week will help stimulate the metabolism of 24 to 48 hours after exercise, which means a daily calorie burn, reduced percentage of body fat and lean mass more lean (muscle, bone) percentage over time, "reveals Minchen.

Eat your way to lose weight by adding more protein to your diet. "Eating adequate protein to support weight loss (about 0.5 grams per pound of body weight) can help preserve lean body mass (muscle, bone) while enhancing the metabolism to a greater calorie burn 24 hours 24, "said Minchen. It also supports satiety after meals, so that you feel may not be the need to collate or climb between meals as often as you would without adequate protein intake.

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Most diangèves spend a lot of time to weigh and count calories. However, Gomer says it's a mistake. "My advice is to spend the numbers: counting calories and the number on the scale are not health measures," she maintains.

If you are hungry, your diet does not work, says Gomer. "At Pritikin, we follow rule number one for weight loss: you can not be hungry," she reveals. "This is accomplished with dietitians support councils, doctors certified by the Board and renowned chefs at Pritikin Center, using two theories easy to follow and proven: lower density and volume of calories."

Weight loss should be healthy, says Gomer. "We can find studies supporting low carb diets as beneficial and those that cause weight loss. This does not mean they are durable or long-term good health. Trends in navigation navigation is easier when you knowEvidence show sustainable and healthy are markers of a diet of successful weight loss. "

There is more weight loss than what you eat. "The most effective way to lose weight is a change in healthy lifestyle which includes: quality sleep, physical activity and physical activity, stress management, diet and a mentality," says Gomer. "These pillars of health must all be synchronized. We need to focus on a mode change realistic and sustainable life that includes all these parts, so that the end to be successful ... and health."

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When you do not sleep well, your body is stressed, it produces cortisol (a stress hormone), which affects the insulin response, says Gomer. "That's why you may have trouble losing weight when you do not sleep well."

Successful people maintain a healthy lifestyle are three things, Gomer exercise most days of the week, make vegetables the star on their plate, and do not eat after dinner. Jamie Costello of the Pritikin Center (a certified personal trainer with a Master of Science Science of Science and Health Promotion) has great tips for finding the motivation: "Concentrate on the moment of quality exercise makes you feel - that feeling of energy and well-being, or "I did it", you feel you get when you're done. Make this positive feeling the reward you are looking for when thinking about exercise. "

Gomer recalls that eating is an adaptation mechanism that some use to handle stress. "It works in the short term, but we can pay a price - in our health, our energy, our weight gain," she says. "The key is to find other adaptation mechanisms. My favorites walk or run out or listen to books on tape." And pass through the healthiest life, The most effective weight loss regimes, according to experts .