Good Lifestyle

The plans to be done and go, but there are some proven and true methods forlosing weightIt works really - and does not involve unhealthy habits like not to eat enough or too much work.Adrienne YOUDIM, MD, FACP, a internist specializing in medical weight loss and nutrition and the author of the Amazon bestseller # 1Hungry for more: stories and science to inspire weight loss Upside downOffer 15 weight loss tips based on evidence toEat this, not that! This can help you achieve your weight loss goals properly.

Sleep is crucial for weight loss, Dr. Youdim explains. "Sleep deprivation has been demonstrated to increase hunger hormones as well as highly palatible desires (that is, high fat, high sugar)," she says. She suggests shooting 7 to 8 hours of sleep per night.

Alcohol is a "double wash" in terms of weight gain. "Alcohol is not just empty calories but also affects the laptine -A hormone that reports fullness to the brain and also has negative effects on quantity and quality of sleep," she says.

Studies show that the treated versions of whole dishes do not reduce hunger hormones as well as the real deal, Dr. Youdim reveals. "For example, the transformed chicken (like the kind you encounter in frozen meals or fast food cakes), remove less hormones from hunger than a real piece of chicken breast."

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AMP The consumption of protein if you want to lose weight. "The higher protein intake helps to preserve muscle mass (and therefore your metabolism) while losing weight to lose fat and non-muscular mass," says Dr. Youdim. It recommends 1-1.2 grams per kg of body weight.

Dr. Youdim suggests eating a split-lobby with protein. "There is a lot of controversy around breakfast or not, but studies show that a high-protein breakfast (ie 20 grams) will delete hunger hormones all day," reveals -T it.

Having a good attitude and practicing self-love is the key to achieving your goals. "We have often intimidate to lose weight. This leads to sabotage, while self-compassion has been shown more effective in habit change," said Mr. Youdim.

Finding ways to disaffect can be the key to losing weight. "Stress literally turns me away from our hunger hormones, we pushing us to be hungry when we are not," explains Dr. Youdim. She suggests handling stress with exercise, logging and mindfulness - no food.

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Getting your ZEN can be useful on your weight loss course. Practicing conscious meditation "has been demonstrated to facilitate the habit change."

A positive state of mind around and your habits are associated with greater weight loss and also have metabolic advantages, according to Dr. Youdin. "In a study of the hotel staff, those who have been informed that their work was a form of lost exercise of visceral fat and reduced blood pressure compared to those who have not received this orientation," says -she.

The construction muscle will help mitigate the natural loss of muscle that occurs with aging, says Dr. Youdin. "More muscle means better metabolism and is equal to more calories burned."

Dr. Youdin retains that restrictive mentalities around food chronology and can lead to binging. "Removal restriction on a mentality of abundance", does it suggest. "Eat so much about what serves you for you to have less room for what does not do it. Nobody has won too much hen."

Pay attention to your mental state before reaching food. "We eat so many reasons other than hunger, such as sadness, frustration, anxiety and boredom. Often, we do not know the trigger," says Dr. Youdin. "Note your habits / triggers and find alternatives to food such as sun, nature and sincere connection."

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If you live alone, Dr. Youdin suggests getting a pet. "Loneliness, whether because of social distancing or relationship litigation caused by endless political drama and current events, has affected everyone this year," she says. "The connection with animals is a dopamine booster and an antidote to the dopamine that we are pursuing after chocolate."

Consume caffeine can help you lose weight. "This has suppressive effects of appetite and can reveal the metabolism," she reveals. "Be just careful but not to do it too much!"

"Those who manage dietary sets or a weight resumption with kindness were more likely to return to their routines compared to people who catastrophic weight gain," says Dr. Youdin. "This last group was less likely to resume healthy eating habits and physical activity." And now that you have a good base, do not miss these others 19 weight loss foods that really work, say experts .