Good Lifestyle

Whenever you start your Facebook feed, it may seem like another new challenge on your screen. And while some of these efforts are on behalf of awareness-raising activism and awareness, there are many other people who are simply the last small attempts - or worse, sales pitches. "Do this 30-day diet with me ... then buy the product of the company from me if you wish!" Seems familiar?

The truth is that you do not need an army of social friends to give you ideas for a rally cry, you no longer need to reinvent the wheel that advance weight loss. Instead, there are many mini-faces of food to lose weight that you could try - some you already know you should do and some do not do it.

Our point? MakeSomething From the list below and we promise that you will see a change in your body faster than you do not expect. And for many ways to motivate themselves, see thesemotivation tips that actually work!

Breakfasts conducted in carbohydrates, day and night? Enough madness! Instead of focusing on getting something in your belly, look at the protein as a challenge of your diet. "It's easy to load on carbohydrates such as bagels, croissants and cereals for breakfast. But the protein is a key factor in satiety and keep your blood glucose stable for long periods of time," offersLisa Hayim, Mrs., authorized and founding dietician approved the necessities of the wells. "Compared to a high glucidity meal, aHigh protein breakfast is associated with level blood glucose up to three hours after post-meal consumption. "

Okay, we know that this one is not fun; It may be the most challenge of many items here! But a study published in theAmerican Journal of Nutrition showed that alcohol is one of the biggest drivers of excess food consumption.

Another study published in the journalObesity Suggested that it can be because alcohol increases our senses. The researchers discovered that women who had received the equivalent of about two drinks in the form of an alcohol infusion eaten 30% more food than those who had received placebo.

We do not say that you have tobe dryBut if you replace your alcohol with H2O, you could be shocked how much your jeans feel in a week or two!

Although a negative feeling like stress, loneliness and frustration end up calming down, the calories you consume will not be. So, here is the challenge: if you feel the slightest emotional piece and want to eat - or it is time to eat-force yourself to do something else or eat something healthy and healthy. Not only are you going to recycle your body so you expect to feel better, but experts say that truly experimenting your emotions will teach you that it is possible to tolerate them. Do not forget that the pendulum swings both directions, however; Pay attention to how and what you eat when you feel super great, too!

It's super simple but is a practical rule to keep in mind every time you shop for a loaf of bread: "For all 10 grams of carbohydrates, there should be 1 gram of fibers," saysRebecca Lewis, Rd for Hellofresh. It's really our board # 1 for if you wanteat bread without gaining weight!

If you make a challenge, we are voting for this one! "Eat five portions of vegetables (a servant = a cup of butt, half a cup) and four portions of fruit (a portion = a small piece of fruit or half cup)," suggestsKimberly Gomer, RD, Director of Nutrition at Pritiikin Longivity Center + Spa. "Promote weight loss, eat vegetables like first dish before your meals. Be creative; eating a minced salad, a fruit salad, roasted vegetables or a large bowl of vegetable soup." Make sure you sneak in some of theseSix best vegetables for weight loss!

Allow Lewis to elaborate: "It's hard to eat with force if you rush quickly through a meal to go to the next thing. It is even harder to be attentive if you are distracted by an electronic device that steals your food attention. "The challenge?" Take 30 minutes to eat your lunch or dinner. Seriously, set a timer. Do it without your phone, computer, TV, magazine or other distractions. Eat with someone else is encouraged! "

"Most people complain about constipation or not having regular stools. I found a simple solution: consume a probiotic food or drink a day," says Hayim. "It can go fromGreek yogurtin Kombucha just a half cup of miso soup. These probiotics add good bacteria to your intestine and help stimulate healthy intestinal flora and normal digestion. »Try theseProbiotic products that are not yogurt!

"Make a cup of tea, then sipping slowly, is a great way to integrate a winding down period in every day. Often, after dinner period is where the stress of the day can build. For many people this leads to nibble when they are not hungry and / or difficulty falling asleep, "saysWILLOW JAROSH, MS, RD, CDN, C & J Nutrition. "A night herbal ritual is a way to relax, moisturize and relax before bedtime. This evening tea time can also be combined with logging as a powerful way to handle healthfully daily stress, food without. »Take the most of the tea benefits with7 days old flat belly tea! The test panels lost up to 10 pounds in a week!

Look at labels more carefully and control the amount of sodium you consume. "Did you know that a large frozen standard can have 750 mg of sodium (be careful to serve size - often more than one serving). And your favorite protein bar can contain up to 400 mg of sodium! " warningsDr. Bhatia Tasneem, MD, also known as "Dr.Taz," a weight loss expert and author ofWhat doctors eat and21-day belly. "Your full daily sodium total should be less than 1500 mg daily. »

"The worst thing that can happen is that you spoil a meal and resort to cereals for dinner, but the best thing is that you discover a new favorite meal you can do! »EscapeJANEL FUNK, MS, RD, LDN. "Culinary skills take a little practice and you are with more familiar cooking at home, the health of your meals can be! »Let us offer browse our varied collection ofEasy, Health Recipes. We are committed to everyone will ask for a recovery next week.

Well, here is an interesting idea that is well deserved after the challenge of yesterday! "I usually like to make MindFully eating challenge customers part of the food they crave- and the practice of doing that once a day," saysNan Allison, MS, RD, LDN Allison Nutrition Consulting, Inc. "I recently challenged a customer to have milk and cookies every afternoon and helped feel satisfied and not grab the fast food for dinner. Not only eat your senses engaging Mindfully Plus, allowing you to enjoy treating it more completely, but it will also slow down and eat with excess sidewalk.

As tasty and fabulous that it may seem! "In other words, the purpose of consuming two portions of red-colored foods naturally (for example, raspberries or red card), orange (for example, mangoes or carrots), yellow (for example, lemons or peppers), green (grapes or curly cabbage), blue / purple (blueberries or beets), and white (bananas or onions). Each of these pigments represents thousands of the fight against the disease or even hundreds ,, phytochemicals stimulate the immune system ", explainsJulieanna Hever, MS, Rd, CPT, a plant-based dietician and author ofThe Vegiterranean regime andThe full idiot plant-based nutrition guide.

But no, we do not speak to pulse your food with a culinary robot. Instead, we are talking about pulses as in dry peas, beans, chickpeas and lentils! "These can be easily incorporated in all meals of the day," suggestsFrances Largeman-Roth, RDN, expert in nutrition and author ofColor. "You can add white beans or chickpeas to smoothies, puree split peas to baked products, or exchange half of the meat in all recipes with lentils. You will have a good dose of vegetable protein, filling fibers and nutrients such as iron and folic acid ". Love chickpeas? Then you will not want to miss theseHealthy recipes of chickpeas!

Natural sugar (as in fruits) is a fair game, but hands on the rest of the soft stuff for 72 hours! "Read the labels and avoid added sugars," explains Dr. Taz. "[You want] shows hidden sugars in protein bars, protein shakes, andGluten-free snacks "healthy". »Funk develops:" Even if a cookie or candy here and there is no horrible for you, this experience will help you see what foods in your daily diet contributes added sugars, such as your bread, cereals, from Condiments and drinks »Check. outsideeasy to stop eating sugar!

Whether it's bread! And pasta! And ... Make sure it's whole grain! "The majority of us have no problem eating enough grain, it's just that we do not manage to take enough whole grains", commentsErin Palinski-Wade, Rd, CDE author ofBelly fat diet for dummies and blogger Flasout. "Whole grains provide a good source of fiber, B vitamins and can even help regulate blood sugar levels and promote a loss of belly fat. For each grain you choose, do it 100% whole grains. " This means that your cereals, your envelopes, your snacks, your rice at dinner; Once you see how easy it can be and tasty, it will be easy to stick with these long-term swaps. For more help, consult theseways to eat bread and continue to lose fat.

"Go without meat for a day a week can improve your health and your environment", actionsAlexandra Miller, RDN, LDN, Corporate Dietitian in Medifast, Inc. "In fact, the 2015 food guidelines for Americans indicate that" a higher diet in plant-based foods, such as vegetables, fruits, Entire cereals, legumes, nuts and seeds, and lower in calories and animal-based foods is more health-friendly and is associated with a less environmental impact than the current US regime. In addition, research suggests that eating less meat can help control weight and protect certain types of cancer, diabetes and heart disease. "

We love Quinoa, but quinoa fatigue is real. "Try a new whole grain, such as Farro, wheat bays or amaranth to add more variety in your rice and pasta directory," suggests funk. "Whole grains are filled with fibers, which is ideal for digestion and feel purer longer. Head to your grocery's refreshment to sample only what you will need for the recipe tonight."

"Take small steps every day to get more omega-3 - we do ourselves and encourage our customers to do it too!" raveNutritional twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shams, RDN, CDN, CFT and authors ofThe veggie cure of nutrition twins. "More and more research shows that omega-3 fatty acids help keep your heart and brain healthy."

"Most of us eat (or drink!) More than the maximum amount recommended by the American Heart Heart Association every day (100 calories for women and 150 calories for men). One of the most wholesalers is a drink sweet. " It's easier to say than to do, but you will be so better off if you cut these sugar bombs. "I think you will find that you will be better and you will feel better and you have more energy. If ordinary water does not suit you, try sparkling water with 100% fruit juice splash or of a brewing water with fruits and herbs (such as slices of lime, mint and strawberries), "Sarah-Jane Bedwell, RD, LDN, author ofPlan me skinny: plan to lose weight and keep it in just 30 minutes a week.

You will never look again for your plate in the same way: "Follow our rule" Red, Green and Orange "to include a red, green or orange or fruit vegetable with every meal. When you focus on one of these colors each time. Meal, you will get an excellent source of nutrients from the fight against the disease and [a meal] rich in fiber and reduced calories, which is ideal to help maintain a healthy weight and aging of the fight, "suggests The twins of nutrition. "It's easier than you think: do / order omelettes, sandwiches, wraps and burritos with added vegetables; use Nori or lettuce for traditional sandwiches or bread wraps rich in carbohydrates, Oven cooked potatoes with vapor cooked vegetables; and mix from the canned pumpkin powder in oatmeal and add cinnamon. "

This challenge takes the jump from the table to your body: "Take a full and profound breathing between each bite.so often, we often hold the tension in our body throughout the day and, with a hunching on a computer, that can lead to superficial breathing. Take a full and deep breath (try to pull breath at the bottom of your lower abdomen) between each bite of food allows you to slow down a bit and relax some of this voltage that can be sitting In your abdomen, "says Jarosh." Slow with a deep inspiration between the bites also gives you the opportunity to record with your body with regard to how you feel (hunger? Satisfied? Full?) So you can better Base how much you eat on the natural landmarks of your body. "In case you need it, here is some evidence thatMintdonde Eating is the key to weight loss.

Take the NO-DOOK-AFTER-7: 30 P.M. Challenge and you could even realize that you wake up to feel so that you want to be part of your normal routine. "I love this because it really helps you to lose weight than the late night is often unhealthy and can make it difficult for the drop of books," commentsMitzi Dulan, Rd, author ofThe Pinterest diet: how to pin your thin path And nutritionist of the team for Kansas City Royals.

If you do not read this before it's too late, so double your mini-challenges for tomorrow. "Start your morning with a glass of lemon water and a positive meditation for a brilliant perspective," says Lewis. It's actually one of the best tips for getting a flat-fast-fast tray! -Because lemons are a diuretic and help reduce the inflator. Try it, then make sure to avoid theseReasons for a swollen stomach If you try to tighten in your skinny jeans or your tight dress for a special occasion this weekend!

This would be difficult to do the whole month, but it is certainly lasting for a day. "For the day, do you want to eat foods that are just one ingredient. For example, if you choose to have oatmeal, find a company, like the Bob Red Moulin that only puts In "oats" without additives on the list of ingredients. Can then combine it with foods like a banana or a cocoa NIB, but avoid foods like granola that can have 10 ingredients (including sugar), "explains Hayim.

"Breakfast can be: oats with a banana cooked with water, or three scrambled eggs with mixed greens. Lunch can be a salad (neat of dressings) or cold meat. The dinner can Being something like a piece of meat or fish (not sauce or salt), a spoon of quinoa and a cuped vegetable. Large snacks are bananas and nut butter (without sugar or preservative!). "

"Slash sodium and reduce your risk of developing high blood pressure and heart disease by replacing sodium with spices and with lemon", suggests nutrition twins. "For example, try curcuma on your eggs; cinnamon in yourNight oats; Rosemary and Oregano on your chicken; Black pepper and lemon on your fish and your cumin in your rice. We love this because it's a good healthy way to strengthen the flavor while fighting a bloat that accompanies salt! "

It sounds pretty simple, but it's easy to forget when we are in a connection or eat. "Get a portion of green in at least once a day, if not twice. Being healthy can be discouraging. Often we focus on macronutrients such as the amount of carbohydrates, protein and fat that we eat and Let's forget to look at nutrients and fibers, "commented Hayim." Greens are essential to help alkaline, digestion and nourish cells. I encourage my clients to get a green in any way they can: spirulina / chlorella in asmoothie; Kale in a salad or sandwich; Even attic of green beans or peas of raw sugar. "

Desktime = Lunch? Guilty ... usually. But not today! "Do not allow you to eat while sitting at the table or central island of your kitchen", suggests Dulan (a table in the office is good too; simply avoid your office for the day). "It helps prevent unconscious consumption that can be a common problem." Make sure that distractions such as TVs, smartphones and computers are out of sight too. Bedwell adds: "Studies show that we eat more and are less satisfied when we are distracted. You will probably discover that you naturally eat less and enjoy your food more when you eat with force. As a bonus, you will find that you are going Connect to your loved ones when you eat with joy together. "

To accomplish this mission and look at your body feel so much better: "Make sure all your snacks contain both fibers and proteins for nutrients, satiety and blood glucose and stable energy levels," say twins Nutrition. "The pistachios are one of our favorite Go-Tos, because they are crunchy and satisfying and they are one of the lowest low calorie nuts, and among the highest protein and fiber. We love this Tip because it prevents people from turning to cookies or chips for snacks while also helping them reduce calories so that they may seem more skinny. "Do not miss theseHigh fiber foods As you think of your potential combos!

"Long-storage foods are often high in the types of ingredients we really want to avoid (sugar, saturated fats and sodium) because they are used to ensure the food will last long on the tray," says Lewis. "Not to mention that most ingredients are highly transformed or full of preservatives. The best way to help you eat more fruits / vegetables (and so the fiber) is to avoid these types of food. Cooking at home is encouraged! »

"For example, instead of a Grab-N-Go snack Munchie, choose pistachio as a hull since you will need to slow down and remove the shells yourself, more, this can help you go wrong because the remains of shells can provide a visual indication to potentially reduce the parties, "advisesJackie Newgent, RDN, CDN, nutritionist culinary and author ofThe All-Natural Diabetes Cookbook. "As a bonus, you get both fibers and protein in Pistachio-a combination that nutritionists like me like to recommend helping to stimulate satiety. »

Have we mentioned that you should hydrate? Make your Mo to roar H2O as a Rockstar. The recommended amount is 64 ounces, eight glasses of eight ounces of water each day by, FYI. "Drink water instead of soda, tea, lemonade or other drink that you usually drink. Morning coffee is very good, but other than that, drinking water with meals and throughout the day, "suggests celebrity nutritionistLisa Defazio, MS, RDN. Just just stick to this goal for one day can be a huge accomplishment and make you feel good. "Calories of drink contribute to weight gain like food, water and you moisturize better than any other drink. To the water, you arereducing your calories And sugar intake, "says Defazio.

"Use your salad plates instead of your plates and you will be surprised how much less food you eat together," suggests Largeman-Roth. If you want something sweet, try putting your dessert in a ramekin, which can give the illusion of a larger treat thanks to its compact size. How was it easy for? Continue with more concrete advice forGood habits for healthy diet!

I eat three meals per day balanced with sufficient lean protein, complex carbohydrates and healthy greases, as well as two protein-rich snacks (for women) or three protein-rich snacks (for men), "saidCaroline Cederquist, MD, author ofThe MD factor and founder of bistromd, a research distribution program based on research. "For a medium-sized woman, which in the United States is 5'4," I recommend 110-120 grams of protein a day. For a medium-sized man, which in the United States is 5'11 ", I recommend 130-140 grams of protein a day." To understand what all means and foods can achieve these goals, see theseBest sources of vegetable proteins!

It is like the joy of storage, but for your waistline. "Getting a trash bag, go to your refrigerator and pantry, and throw all foods of food and junk food expired you know is not good for your health! If it's not in the house, you are not eating, "says Defazio. Feeling guilty that something, even if it's food of junk food going to lose? Not. It will lose if you put it in your body or not.

"Oil is a transformed food that is pure grease containing more than 2000 calories per cup," says Hever. "Substitute Vegetable or Water Bouillon when blowing up and a whip with Tahini-Vinaigrette for your salad or sauce for your food can save your hundreds and hundreds of calories in a day," she suggests.