Good Lifestyle

The easiest hack for losing weight and belly fat would be such that it's so effortless and so nice that you do not even think about doing it. But healthy life rarely hosts such hedonistic fantasies. Losing requires a loss, give up or at least the replacement of the one that causes a gain, namely food and beverage dense calories.

But the best way to lose weight is not to think of a regime in terms of replacement, but rather addition. According toAndrea Ovard, RDN, a certified diet nutritionist and a certified specialist in sports dietetics foridealfit.com, theThe easiest hack for weight loss consists of eating two portions of vegetables a day.

"Eat at least 2 cups of vegetables every day," says Ovard. Do it until it becomes a habit, like brushing your teeth.

The reason unique number Why add or make sure to eat two portions of vegetables a day is that these foods are usually low in calories and fiber-two features that help you feel more complete.and Help you eat less calorie-dense foods.

"Vegetables are dense nutritious but usually very low in calories, which means you can eat a lot of vegetables to help you feel full while consuming very few calories. They toocontain a lot of fiber, which is important to help stay longer. "

In relation:The best low carbohydrate vegetables for weight loss

When you first fill in fiber-rich vegetables during a meal, you will not overlay the dense part of the dinner calorie and you will not have room for a sweet and fat dessert, she says. "This strategy helps weight loss."

It may not be a surprise, but eat fewer calorie-dense foods is a key principle of losing weight. Examine what the Harvard School of Public Health Searchers found in a study of more than 120,000 healthy men and women reported inNew England Journal of Medicine in 2011.

The study analyzed changes in diet and lifestyle and weight gain every four years for 20 years. The average weight gain at participants was 3.35 pounds during each 4-year period, which equates to a gain of 16.8 pounds during the study.The researchers found that the weight gain of the participants was very strongly associated with calorie-dense foods which are higher in starches, refined grains, greases and sugars.

Food number one linked to weight gain Watches of potatoes, followed by potatoes, sweet drinks and red meats (both treated and unprocessed). The study also found that some foods were associated with less weight gain when participants ate more of them. You can guess what they are. (Tip: Many of them are ovard food recommends eating losing weight). So that the gain of less weight is vegetables, whole grains, fruits, nuts and yogurt. So you can see,The vegetables were the food group that helped participants at most weight over two decades.

In the end, researchers suggested that this focus on high quality foods and beverages and limiting mediocre quality (cheap, transformed) is the most useful way to consume fewer calories and manage your weight .

Easy hacks to get your legal quota

Ok, so what is the easiest practical hacking of more caloric foods more high quality, so they elbow the mediocre quality stuff on your plate? Ovard has some tips:

• If you do not like the taste of some raw vegetables, try new ways to cook them. "Try them toast; it's a totally different experience because they are so good," explains Ovard.
• Soak them to hummus. Dunking raw vegetables in hollow is not a bad thing. It can add extra flavor and you always get a lot of nutrients and healthy fiber products. Choose healthier soignes like hummus that are high in protein.
• Hide them."Mix spinach and cauliflower in a smoothie, pans and mac 'cheese; you do not even taste them," says Ovard. "Load your Fajitas, Tacos, Hamburgers and Pizza with a ton of vegetables. "

Fiber

Ovard likes to focus on vegetables that provide the greatest fiber and nutrients, such as carrots (3.6 grams of fiber per cup), spinach (4 grams per cup), a broccoli (2.5 g) and Artichokes (7 g).

The advantages of these foods extend beyond their fiber accounts. The carrots are high in vitamin A for a good vision, spinach is an excellent source of magnesium, which is important for energy metabolism, and artichokes are rich in folate against disease, vitamin C and vitamin K .

Build a bowl of harvest

Upcoming planning can make even easier to increase your vegetable consumption. Ovard recommends trying his bowl, which makes four servings so that you can pack extras for lunches or snacks. A portion of this delicious meal hits your quota of two cups of vegetables.

Ingredients (4 servings)

• 2 cups of brown rice, uncooked
• 2 big chicken breasts
• 1 medium sweet potato
• 1 tomato
• 1.5 cups of Brussels sprouts
• 1 yellow pepper
• 2 cup chickpeas
• 1/4 red, onion
• Coriander
• Ranch Vinaigrette
• Olive oil
• Garlic
• Pepper

instructions

1. Cook rice on the stove until it is completely softened / cooked.
2. Cook and shred the chicken.
3. Preheat the oven to 400 F.
4. Hache sweet potatoes, pepper, sprouts of Brussels and onion and spread on a pastry plate, with chickpeas.
5. Sprinkle vegetables with olive oil, garlic salt and pepper and cook for 30 to 45 minutes or until they start chewing and browning.
6. Serve by placing a portion of rice in a bowl, blooming with roasted chicken and vegetables. Finally, at the top with a Cilantro and Ranch vinaigrette.

While you fill with sweet potatoes and Brussels sprouts, keep up with these20 food ruining your weight loss goals.

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