Good Lifestyle

Your days in recent months could have been filled withCocktails of Qurantié andHomemade banana breadBut that could now, you started thinking about your belly. Perhaps you have decided that it's time to lose these hilly pounds that you could have package.

So we asked a top expert, registered dieticianIlana Muhlstein, for advice, as it isa nutritionist who lost 100 pounds And helped more than 200,000 people reach more skinny, stronger and healthier bodies. She shared 15 her best flat-stomach secrets so that you can start melting belly fat before all beaches open again. And do not forget to check his new bookYou can drop it off! How I dropped 100 pounds taking advantage of carbohydrates, cocktails and chocolate - and you can also!For more useful advice that will turn your life.

As soon as you wake up,Drink two glasses of water. Make a ritual. Think about it: you sleep for 7 or 8 hours and your body needs water. You will find that drinking two glasses first thing the morning is easy to do. So why the first thing from H2O? Well, the water allows you to keep you better so that you can make better food choices throughout the day instead of allowing hunger to influence what you eat. Try to drink 16 ounces of water before each meal, because studies have shown that people who drink water before breakfast, lunch and dinner have experienced body weight and body fat, And they also reported a removal of appetite.

Have you ever wondered how some food reviews remain thin when their job is, well, eat? They are nibbling. They have a taste. They do not devour all the meal. And if they do not know what they touted, they stop eating it. So, act like a food criticism!

"If you did not benefit from a bite of sweet or greasy food, stop eating it," says Muhlstein. "Mix it.It's not worth the calories. "

Register these occasional indulgences for when it is too delicious. "There is no Wiggle room to eat '' just because."

Words have a powerful influence on our thoughts. So, just choosing a pluspositive way To say essentially, the same can have a considerable impact on the result, says Muhlstein. She suggests giving this a blow: instead of saying "I have to eat healthier", take out "have to" do ". "Iget to Eat healthier. Let's say every sentence aloud. I'm not "I can eat healthier" "much more optimistic and exciting? Life and weight loss become so easier when youuse the right words To change your attitude, she says.

When you recognize the power of vegetables to fill you and crush your hunger, you will have mastered one of the key secrets to lose weight and feel better every day.

"Every time you fill your plate, think" the most "vegetables and the more you will lose," says Muhlstein. "Vegetables arepacked with fiber, so they make you feel fully satisfied. "

Protein Satisfied with hunger quickly, so it's a significant weight loss macronuther. It is useful to understand how satisfied you are and how you feel if you eat trabable proteins, says Muhlstein.

"Was it two eggs or three eggs that helped me stay full and satisfied?" she says. "This contrasts with the chopped beef that can let you guess. For example, you can write" two chicken legs "on your tracker and have a better understanding of the amount of protein you have eaten and the way you feel then."

A special type of fiber can be the key to reduce abdominal fat and is called a soluble fiber. Visit this: researchers reporting in the journalObesityFollow-up More than 1,000 people for five years and found that each 10 gram increase in soluble fiber consumption has stripped the accumulation of 3.7% grease. As you fill your plate with vegetables, focus on Brussels sprouts, a source of soluble fiber, offering 2 grams per 1/2 cup, explains Muhlstein. Other good sources of soluble fiber are asparagus, apricots, flax seeds and oranges.

"It's so important to remember that you are beautiful, whatever the size you are," says Muhlstein. "My mother taught me to love me and my body at every stage of the way. It allowed me to kiss my weight loss trip and to realize my health in a place of self-love and positivity . You can do it too!"

Think about it: have wine every night, it's like adding some guys of bread to your meal. "I have never met a customer who succeeds in losing weight and having a cocktail or two every night," says Muhlstein. "If you wantDrinking wine with every dinnerAnd do not gain weight, then you really need to be very attentive to food choices that night. "

All special tastes when consumed with a slice of fresh and crunchy cucumber. Try super healthy snacks with Muhlstein trim: EBB sprinkled cream cheese (Anything but the seasoning of the bagel); smoked salmon; Hummus and basil; Feta and tomato, dijon mustard and hard egg; and Chile, lime and salt.

Yes, carrots have a sweet taste. Yes, carrots are higher in sugar than other vegetables, but they are very nutritious and they have only 50 calories per cup.

"I have never seen a customer wins the weight of eating carrots," says Muhlstein. "Avoid carrots will probably lead to more weight gain than to eat lots and many of them."A study published in theAmerican Journal of Clinical Nutrition Has shown that people to eat large volumes of low calorie foods like vegetables were a more successful weight loss strategy than to advise people to restrict their portions and focus on lower consumption.

The treats on the size of a maid can help you satisfy your cravings responsibly. A deliciously good quality chocolate square can be more satisfying than a whole lower chocolate bar. Muhlstein likes to take a square and dive into a tea to the chamomile of vanilla "so it becomes a small merger. In this way, the tea fills me, and I always get my chocolate hotfix."

If you start (safely), here are some friends, here are some tips that will help you unaware to eat too much when there is a lot of food: keep a glass of water in one hand and a plate of vegetables in the 'other. Quite simple, but it works. Or even return the back to the dessert table! Fill first on vegetables and proteins, then see if you are always hungry for these calorie-dense options. You can even catch a friend and start talking. Engage and enjoy people and party food will be less tempting.

How precisely? Well, eating more beans and legumes, which are rich sources of resistant starch. "This type of starch is more difficult for the body to decompose, which means it helps keep us longer, can reduce our response to blood glucose to eat it, and it can encourage our body to burn More calories to break it.

"TheHigh fiber content Can also help reduce fat storage in the body and improve elimination, which is very useful for improving a positive metabolic system, "says Muhlstein.

Have you ever felt bad after sneaking into the freezer for some spoonful spoonfulsice cream? Of course, we all did that. And guilt feels terrible, is not it? We do not deserve to fight to have ice cream! So do not do it.

"I always say to my clients", you are not mistaken if you do not enjoy it, "says Muhlstein. If you find that you eat ice cream or other treats, and that you take advantage of it, okay , enjoy it. If you feel bad, then stop. Think about it. Follow it. The trick is to develop your mindfulness muscles, she says. In time, you will gain a vision of Your relationship with food with food.

You know everything about desires, right? You have a difficult day at work and suddenly, you're looking for the pantry of something crunchy and salty who leaves your Orange fingers. And you're not even hungry! Try that:Stroll to the outside. Fresh air and beautiful landscapes can instantly change your current state of mind and your focusing point. It is raining? Then take a beautiful hot shower. It will have the same calming effect that will keep you in mind chips and ice cream.