Good Lifestyle

Thecoronavirus pandemic Probed so many unexpected changes in 2020 and has everything impacted by our health, safety and survival to our small daily habits. Unlike any other time of recent history, we were limited tostay at home, make meals in our own kitchens and try to stay active in any space we had. For anyone who seeks to stay healthy, these unique circumstances presented a very difficult challenge.

"People were concerned aboutto gain weight Due to spending a lot of time at home during the pandemic and that the "quarantine" phrase was invented, "saysStephanie Ferrari, MS, RDN, Dietary nutritionist registered fresh communications. "People were also feeling the need tocomforting foods During periods of high stress - naturally. "

However, like dragged locks, these pressures have finally given way to a new wave of compassion and understanding. "There was a movement towards the body's acceptance, and a lot of encouragement and positivity came out of that," says Ferrari. "Personally, I really liked to see people support each other and give us the other" authorization "to allow occasional indulgence during such a difficult period."

For many of us, last year has also forced us to re-evaluate our lifestyles and start managing our health and our well-being of aMental Health lens, saysMelissa Majumdar, MS, RD, CSSOWM, LDN, Dietician and spokesperson registered for the Academy of Nutrition and Dietetics. "It meant redefine the limits between work and home, offset habits and transition in new daily routines."

"We have been forced to rotate often and learn resilience," says Majumdar. "Although the global stimulant, trends aimed at focusing on mental health can be seen as a silver lining."

To this end, we asked the nutritionists of their best weight loss tips of 2020 who helped their customers do it through this unprecedented year. Read on and for more weight loss tips, be sure to check these15 underestimated weight loss tips that actually work.

"Keto, poor carbohydrate regimes, andintermittent fast were popular in 2020, but there has also been a strong tendency to plant food consumption. Who would have guessed that the tempeh and herbal burgers would be inShort food at the grocery store This year? "saidSue Heikkinen, MS, RD, approved dietitians and specialist in diabetes education certified with certified diabetes withMynetdiary. "An development on the pandemic of the pandemic on health, environmental concerns, financial constraints and the increased availability of tasty and practical meat alternatives are probable factors for this interest in plant-based food consumption." For healthy plant meal ideas, here's33 factory-based recipes that you will love.

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"This is one of the simplest and most effective ways to remind you of reminding you ofEat healthy"says Ferrari." Instead of burying fruits and vegetables in the drawers in your refrigerator, have beautiful fruit bowls on the table and keep vegetables with the eye line in the fridge. This could help you opt for these low calorie foods and dense nutrients when you are hungry. (While you're there, try this# 1 Fruit hacking for weight loss.)

"Drink, drink, drink. According to theMAYO Clinic, the average adult man should drink about 15.5 cups of water per day and the average woman should have 11.5.5, "says Jonathan Valdez, owner ofNutrition Genki and spokesperson forAcademy of Nutrition and Dietetics of New York. "If you are active, it's hot, and / or you sweat, speakers or breastfeeds, you still need to have a glass right when you wake up and another before you sleep. If you are bad Remember to drink, set a reminder on your phone. "

"It's not necessary to be a gourmet meal either.Restaurant Meals tend to be higher in sodium, saturated greases, sugar and general calories, "saysJerlyn Jones, Ms., MPA, RDN, LD, CLT, Nutritionist and spokesperson for the approved dietician for the Academy of Nutrition and Dietetics. "If you doorderChoose grilled, grilled, cooked, steamed or grilling, and soup, fruit or salad, or salad. "

"If Covid taught us something is that keeping yourstored cuisine with healthy goods, it's a good idea, "saysKeri Gans, MS, RDN, CDN, author ofThe little change of change. "These items do not need to be fresh, like vegetables retain and frozen, fruit and legumes, can also help create healthy meals." here are the16 best frozen foods for weight loss.

"Personal care is different for everyone, but has never been more important. Identify how you can worry and respect you can make a difference in agreement right now," said Majumdar. "Now more than ever, you have permission to listen to what you need, whether it's a hot bath or lock the room door for one hour to be far from the rest of the family. Respect yourself, your thoughts and your time are fashionable this year, so allow to jump on this trend. "Speaking of you, treat yourself withOne of these great welfare gifts.

"2020 was undoubtedly a year forpastry shop. Although there is nothing like the smell of brownies or fresh overall bread, most of us do not need all the extra calories, "says Heikkinen." Continue your love rediscovered from the kitchen by expanding your range of cooking methods. Perfect your hot and grilled techniques. Try to satisfy the salads made with copious cereals such as thisA Mediterranean quinoa salad. Use your slow cooker or instant pot: Valves and stews are conventional comfort foods that can be nutritious. Use your air fryer for a new torsion on vegetables, such as crispy dear chips, sweet potato fries or a slightly breaded cauliflower. "To be inspired,Here are more than 100 best healthy recipes for weight loss.

"I'm a huge fan ofmeal planning. Take part of the extra time at home and put it with healthy food on a Sunday, "says Ferrari." Store your refrigerator with roasted vegetables, sweet potatoes, quinoa, choppy vegetables and hummus, etc. When you take the thought of meal time thinking, it's much easier to choose something healthy instead of ordering pizza! (Even if,the pizza is good too sometimes... we all need pizza.) "

"Intermittent fast (If) has also become popular because of its ability to help people lose weight quickly. There are even theories that it can help improve metabolic health and expand the service life of its growing trend, "says Genki." Intermittent classical fasting is done in a split of 16: 8. ; Which means there is a window of 8 hours during the day in which you are allowed to eat and the 16 other than you have fasted. During the period of fasting, coffee, water and drinks without calories are allowed. "

According to Genki, other forms of diet include method 5: 2 where you can normally eat 5 days a week and 2 days consisting of only 500 to 600 calories. There is also the consumption of consumption, stop, consumption similar to 5: 2, with the exception of two days you have completely fast.

"This diet does not restrict the type of food you can eat, however, it will not work if you use the recovery time allocated to overdo it," says Genki. "Although if can work for some, many havecriticized the regimefor its promotion of disordered food behaviors. "

"Increase the size of the portions of nutritious dense foods that prevent you from feeling full, such as fruits, whole grains such as millet or oatmeal, beans and vegetables," says Jones. "Eat balanced meals containing protein, healthy greases and complex carbohydrates, so you do not feel hungry." here isThe 100 healthiest foods of 2020.

"Research indicating an increase in the severity of the symptoms of COVID-19 withobesity andDiabetes led people to focus onWeight loss for health reasons Rather than physical appearance, "Heikkinn said. While settling in your clothes is a bonus, health is a powerful and sustainable motivator. "

"The pleasure is in, the deprivation came out. If you likePasta, to eat pasta. What's important is that you are trying to create a healthier dish, "says Gans." For example, instead of a huge bowl of Alfredo FettuCine, you create a pasta dish with grilled shrimp, spinach skin with garlic and oil, linguini jethed. " Here is35+ healthy pasta recipes for weight loss.

"Desserts are comforting and they taste good. But there are ways to have your cake and limit sugar too. I useWedge, a natural replacement of sugar that measures cutting to cut with sugar. It's a zero calorie replacement and amazing taste. I use it for granular, brown and brown confectioners. "

"BurstDuring the day of work, are a great way to keep your energy and burn some additional calories. About two hours, standing, do you stretch, run in place, make a few jumps or push-ups - all that is really! Said Ferrari. " When we work at home, we tend to reach snacks during our breaks. By replacing snacks with some raids of physical activity, we evigue extra calories and we are doing something good for our bodies and minds. A few endorphins go a long way in 2020 (and beyond). "Here is25 easy exercises to make you feel good.

"Get an adequate sleep. Never navigate that when you are tired, you are also happier? When you do not sleep enough sleep, the production of leptin, a hunger hormone, decreases, while the production of Ghèline. , a hormone that increases hunger levels, get up. You really prepare biologically to want to eat more sleep less, "says Genki." Without sleep, your body also produces higher levels of the hormone. stress, cortisol, knownbig belly offender. If you have trouble falling asleep or staying asleep, move away from all screens (no television or phones) to one hour before bed, or try to download a meditation application to relax. »Get better ZZZ with12 best foods for weight loss.

"We know thatchronic stress Can affect health, increase the risk of high blood pressure, stroke and / or heart disease. This year has challenged a lot of our adaptation skills, but there is no time as the present to refine what works for you and professionals can support these efforts, "said Majumdar." Many dietitians , nutritionists and mental health suppliers are offered. Virtual tours, providing easier access to care. Build a session with a therapist to explore stress roots and develop new ways to manage it can be made without trip, and you have Now access to a greater pool of suppliers, which helped you find a good match. "

"KeepingA FOOD ABIANCE JOURNALCan help identify any roar or grazing likely to prevent weight loss. Include these topics: what kind of food or drink, how much, when, where, with, activity and mood, "Jones said." Do you eat because you are bored? Sad? Or tired? A food atmosphere newspaper helps to highlight the emotions that trigger you to eat. "

"This stressful year has led that people become aware of their tendency to turn to food for comfort," says Heikkinen. "While going on your favorite comfortable food is soothing short-term, it can lead to a weight gain and an unhealthy relationship with long-term food if it is your adaptation strategy main. " here is5 ways to stop eating emotional for good.

"Allow yourself a treat If you want it, then move on. It's good to enjoy a cookie or piece of cake from time to time. If you prove yourself, you are more likely to focus on food and put an end to the creation of unhealthy behaviors, "says Genki." Listen to your body. Allow you the treatment if you really want it. Enjoy it. Enjoy -The and move on. You will find that finally, you do not care about this cake that has been in the refrigerator as much more when you know you can have it at any time. "

I heard many people who work at a distance and the constant lure of the cooking made it difficult to liquidate their feeding consumption, resulting in weight gain. When they were working in an office, it was just not an option to catch a bite to eat each time a blindness, "says Heikkinen." Concentrate on thechanges you can do to your home environment to support your weight loss goals. What is the first thing you see when you open the fridge? Is it tempting the food to take away or a container of washed and cut vegetables? Store bakery products in the freezer or at least out of sight. "

For more advice, readThe most insinical diets of the year that you shouldnot Try in 2021.