Good Lifestyle

After seven months of too consumingcomfort food To appease our coronavirus anxieties, it is natural to want to lose the extra books we have taken. So, how do we lose belly fat and avoid keeping to stay as we continue to stay at home near a pantry filled with snacks?

Some people can make sweeping lifestyle changes, but most of the huge overwhelming goals, says Kristin Kirkpatrick, a certified dietitian for the Cleveland clinic and a nutritionist with a private nutrition practice in Denver, Colorado.

"I suggest that the approach of baby steps," says Kirkpatrick. "Choose a thing that is the highest priority in terms of usually you want to edit-It, "I have to stop having white bread and go to 100% whole wheat" or "I will stop bread completely." Master who before moving on to change the number two. "

There is no one better way to losebig belly. "It depends a lot on your personality and your situation," says Kirkpatrick. Thus, try these strategies that it recommends losing belly fat and see which are the most effective for you and for healthier advice, visit our list of21 best healthy cooking hacks of all time.

Examine how your lifestyle may have changed over the past year, especially inalcohol Consumption, stress, sleep quality and snacking.

"We have direct data showing an increase in alcohol consumption since Covid and patients have declared that they have a glass and half-half every night, what they have never done before" , said Kirkpatrick. "There is a correlation between the excess alcohol and belly fat. Couple with the stress that Covid brought, and we know that there are associations with increases of cortisol and belly fat ). And then there is a lack of sleep that goes essentially flop our two main digestive hormones responsible to tell us when to eat and when to stop eating. A usual lack of sleep can light the signal - I want to eat, I want to eat - And you will not look for a big broccoli bowl, you will search for a pizza. The excess snack can be another cause of weight gain. "

By first recognizing how your habits have changed in recent months, you can start reversing these weight gain triggers, she says. And talking about drinking, here'sWhat happens to your body when you give up alcohol.

"As they come to me, most of my patients have tried and failed in a dozen schemes," says Kirkpatrick. "Look, we have become too complex with our eating habits. It's probably because there are a million diet books and all these suggestions on social media that have created so much confusion. So, I think we Should adopt a more fundamental approach. If you look at any location on a global scale where people live long lives and are not morbid obeses, they do not read diet books. They eat simple and entire foods . Michael Pollan has real food definitions of genius: in his book to defend food, he wrote "Do not eat incapable of rotting." I say to my clients to make 80 to 90 to 90 % of your actual, untreated whole foods. And then the 10% can be your favorite or other sweet coffee drink. "

Pick up healthier eating habits instead of these21 healthy eating habits that help you lose weight.

For some people, change what they eat is not the best step.

"For the first four or five weeks, I do not change my patients eat; I'm just changing the frequency of their consumption," says Kirkpatrick. "So, that's where theintermittent fast Between."

A quick intermittent popular, the 16/8 im rapids, involves eating only during a window of 8 hours, between, say, lunch and 8 m. And fasting for the remaining 16 hours.

"Intermittent fasting is useful because your body does not necessarily make typing in carbohydrates but to tap and reduce fat," says Kirkpatrick. "Some other advantages are, if you look at the studies, you have a loss of unintentional calories, a reduction in hunger and positive changes in the fair metabolism of the appearance of eating less often. And if you can lose 10 pounds on Six weeks with a quick intermittent who can really be a motivating factor to say: 'Wow, it feels great. Where can I make other changes? ""

here isWhat happens to your body on the intermittent fasting system.

An effective way to lose weight and reduce abdominal fat is to eliminate what researchers call "very pleasant foods" of your diet, "said Kirkpatrick.

"These are foods that combine two items such as grease and sugar, sodium and carbohydrates-think donuts, pizzas, corn chips. These foods are very difficult to stop eating. So, eliminate these foods Too easy to eat too much. " And you may want to prevent these21 carbohydrate instances on the planet.

"Many people fail to lose weight because they give themselves these gigantic goals that are not affected," says Kirkpatrick. "So choose a smaller goal that can have a huge impact, such as sugar reduction. Sugar is an excellent example of disposable and stupid food where you can sit on the couch and you can swallow 1000 calories of sugar and Do not feel still satisfied or complete. Start with sweet drinks and sodas. We are drowning in the soda and we harvest our health. Abandon a 12 ounce can of Cola (it's 140 calories) for water Or a naturally flavored selector can help you lose 14 pounds year. "

Need more encouragement to stop drinking soda? To verify17 things that arrive at your body when you drink soda.

A 2020 study in theNutrition log Found a significant association between higherCoffee Consumption and low percentage of body grease or body fat. Using data from the Great National Survey on Health and Nutrition (Nhanes), researchers determined that women (but not men) who drank two to three cups of coffee a day had less Global grease and less trunk fat than women who have not tasted coffee.

"There are probably many factors here, including theantioxidants In coffee and other components such as caffeine, "says Kirkpatrick of the study.

But, she warns, do not expect to lose weight if you get your coffee in the form of a huge sweet coffee drink. "There can be 74 grams of sugar in some flavored coffee drinks," she says. "You could go to an ice cream shop and get a milkshake." You can soften your coffee with a little sugar if you take advantage of this way but recognize where the sugar excess of your diet comes. It could surprise you.

here isWhy do you need antioxidants in your diet and how to eat more of them.