Good Lifestyle

Women can experience some unique barriers to weight loss.

"I think the biggest obstacle for many women trying to lose weight is state of mind. We tend to adopt anything or any black and white mentality with respect to eating habits and eating, "saysCharlotte Martin, MS, RDN, CSOWM, CPT, recorded a dietary nutritionist and owner ofCharlotte-shaped. "If I can not be healthy all the time, why the trouble to be a good health of time? This leads to throwing the sponge after off piste and new start, next Monday or next month. »

This all or nothing can also make snowball in other issues.

"Too much restriction is another roadblock (plays in the state of mind all or nothing). When you say you can not have a food, it's just you want more, right? This leads to binging on said food afterwards, "says Martin.

Women also put a lot of expectations on themselves in weight loss.

"One of the biggest problems I hear from patients is around expectations and frustration, which often leads to the abandonment of treatment. Most women expect greater weight losses than what is usually seen with food, exercise and changing behavior and become frustrated when they do not reach their weight goals ", explainsColleen Tewksbury, PhD, MPH, RD, CSOWM, LDN, Dietitian and spokesperson for the Academy of Nutrition and Dietetics. "It's hard not to compare, but weight loss treatment options and results are different for everyone. »

The implementation of health weight loss techniques will help women support and maintain weight loss. Here are 14 tips and tactics that are specifically adapted for women trying to lose weight. Do you need a more specific place to start? Why do not you add these11 Food Women should eat every day to your grocery list.

«A measurable tracking systemhas always been a diebest tools for losing weightBut the key is to find the best system for you "Dr. Tewksbury. Calories, macros, exchanges, steps, minutes, scoring scales are all the big options to follow and there are many tools to help do it. The best is the one you will keep with, which is different for everyone. As a starting point, tryThe Expert Guide to Hold Food Journal for Effective Weight Loss.

"Instead of thinking about food as good or bad, I find it useful to think of foods like" usually, sometimes or rarely, "saysEllie Krieger, Rd, a dietitian. "With this mentality, there is no" never "foods and eliminate you the all or nothing that can put you in place for excessive consumption. »

These labels help you rethink your food choices. "That's what you usually do" that really defines your diet, so if you do thehealthiest foods-Gegines, whole fruits, beans, nuts, fish, lean protein and healthy spine health oils of your diet, it is possible to sprinkle "sometimes" foods like homemade pizza or "rarely" Foods like bacon or cake now and then, without guilt! , Says Krieger.

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"Rather than saying that I want to lose weight, say this week, I want to do 4/5 meals at home and only a dessert twice a week," saysMaggie Michalczyk, RDN, recorded dietary nutritionist and owner ofHe was a pumpkin. "Doing a little thing at a time is much more beneficial and allows you to keep the construction week after week with new habits. It is less stressful and really help you turn these habits into your future life for lasting weight loss. In addition to setting goals, monitor your progress for good with these30 ways of losing weight and keeping it.

"Counting of calories usually leads to the obsession around the numbers and disordered eating habits. Instead, focus on calorie quality (namely what do you get for these calories?) On the amount of calories, "says Martin. "When you focus on calorie quality, you usually end up control the amount of calories as a by-product. »

"It may seem counter-intuitive to want to lose weight, but this game of numbers can really lead you crazy and make you feel as if all your efforts are wasted if you do not see a radical change on the scale right now", declares Michalczyk. "Remember that sustained weight loss should take time and that, as our weight fluctuates with our menstrual cycle, our water retention and our time of the day. At the end of the day, it's about More about the way you feel about yourself against yourself. "

"Fiber fills you without filling in helping to stabilize blood glucose," says Martin. "Choose mainlyRich Food Food Sources such as vegetables, fruits, whole grains and legumes (that is, beans, lentils, chickpeas). "

"Note three specific actions you can take realistically to eat to eat better. For example, stop countless in the evening, drink more water throughout the day and include healthy proteins at each meal" , says Krieger. "Once you have passed in the routine to do these three initial things, build it and add three more. This creates a personalized healthy checklist for yourself. I recommend building in some flexibility, so if you do not check them every day. You do not fight, but rather pick up the next day. "

"It really tells our body that we are in famine mode, which requires the body to hang on the big stores," says Michalczyk. "Make sure you eat enough to feel good, do not be borrowed all the time and do not have brain fog is very important, especially if you do a lot of exercise. The restriction of extreme and extreme calorie can also Cause vitamins and minerals deficiencies with negative hormonal changes in women, something to keep in mind when cutting calories or large food groups out of food. "Say if you eat enough, Check these12 signs that you do not eat enough and it hurts your health.

"Eating well should never feel deprivation or punishment - it can and should be so delicious that you can not wait to eat healthy! Try combinations of fun flavor. For example, if your goal is to drink more water, add citrus, mint or basil to make it more tasty, "says Krieger." If your goal is to add morehealthy proteins For the meal, try one of my favorite salads and incorporate Mediterranean flavors by adding chicken from the sea sea light in water (including 24 grams of high quality protein) to some handles of greens salads, olives , fresh parsley, tomatoes and an olive oil oil and red wine vinegar. It's so simple and so tasty! "

"Remember that every meal, each snack, every bite is a chance for a new start," says Martin. "If the lunch on a Wednesday does not go according to the plan, do not wait until next Monday morning to start again. The only cookie you had at the lunch is nothing compared to the suburbs that usually happens as you expect to start again next Monday. "

"Studies have suggested an internalized weight bias or autonomous stigma around the weight, is more prevalent in women and is associated with smaller weight losses, "says Dr. Tewksbury." By learning more about how the development of the Obesity is complex and the challenges of treatment are a good first step to treat this stigma. "

"Another problem is the unrealistic goals we can define for our body depending on what the last Instagram star or [reality] rather than healthy for us as Individuals," said Krieger. "The number on the balance is only an indicator of well-being." In addition, what you see on the balance is not the only way to say that you lose weight. There are also these10 ways to measure weight loss without scale.

"One of the largest roadblocks at weight loss, ironically, is the mentality of dietetics itself. Go on an extreme diet or nothing (and yes do not clean and distoxes are plans too! ) Can you prepare for a physical and emotional destructive roller, "says Krieger. "It's important to have a longer angle, bigger angle, and make realistic changes you can live." Speaking of realistic changes, try adding these21 healthy eating habits that help you lose weight - without depriving yourself of yourself to your daily routine.

"Most adult women are weight loss experts - they know" what they "need to do. But registered dietitians are there to help them understand" how "to do it. This could include the Reference for complementary treatment such as drugs or surgery, "Dr. Tewksbury said. While you may already know that you should see a dietician to lose weight, you can not also be aware of these 15 warning signs that you should see a nutritionist .