Good Lifestyle

More26% of people Admit that they give up their regimes before seeing the results they wanted. How can you be among the percentage of people who stick to their dietandhave managed to lose weight? Sticking to a diet comes naturally if you (1) Start correctly in the first place and (2) Stay attentive to common roadblocks that can sabotage your efforts - and know exactly how to overcome them.

We asked the nutritionists to reveal some of the best ways to respect your diet, which you have decided to kiss a vegan, Paleo,Keto, or virtually any other ethics eating.

Many say they will start going to the gym when the work is calm or starts eating healthier after the weekend, but there is no better day than it. "It is natural to consider taking time to regroup, then resume (or start again) when life feels easier to take a new year, for example. At the same time, this impulse is one the fastest, safest and most reliable methods of sabothing your plans for improved nutrition, health and fitness. We call this "Pause mentality", explains Brian St.Pierre, MS, RD, CSCS ,Director of Precision Nutrition Performance. "This break buttoning mentality is constructed only the skill of the break. This is aggravated by the illusion that if we start later, we can find the good magic time to start."

"The main sidewalk I find among thosetrying to lose weight I call the "fast and feast cycle", says Bonnie Balk, Rd, an accredited dietitian and health expert forMaple holistic. "Diangops generally decide that they need toPour their weight prontoSo they start eating hardly (or skipping meals completely) throughout the day, only to get home and devour everything that is in sight. When the rise of fatigue, vertigo and hunger strike at night, they lose their self-control.Research suggests thatSkip breakfast Increases the circumference of size and IMC, resulting in obesity. More,studies individuals with strict diet constraints show that theygame later. Beyond what and how much we eat, when we eat is a key player in weight loss. "

When approaching a diet with restrictive mentality, you are more likely to abandon this diet. When it comes to believing a diet, Rachel Fine, R & D, an authorized dietitian and an owner ofPeak nutrition Recommends an inclusive approach. "An inclusive approach [as opposed to a calorie regime and lumpy fat] is essential for long-term success. Instead of rules, make choices. Add slightly treated, nutrient-dense,Plant-based foods Like fresh products, nuts, seeds and legumes at your meals, "explains." A mentality from calories "ate less" can prepare us for a guilt cycle when we do not meet any unfair expectations. On the other hand, an inclusive approach allows you to enjoy all food. "

"The other reasons for reasons fail what our culture is a convenience and social interaction. With regard to convenience, it is difficult to be incredibly difficult. Either the person gravity towardsFast food options Or they die themselves until they go to a place where they can eat again, "explains Mary-Catherine Stockman, Mph, Rd, LDN ofBusybabesnutrition. "When it comes to socializing, Americans tend to focus the socialization around the food - a holiday party, a baby shower, catching drinks after work. These environmental factors make it difficult to stick to restrictions and can actually increase stress. " Instead of meeting food or alcohol, ask if a friend wants to take a walk, take a yoga class together, or consult a museum exhibition.

Do not leave the endless picture of calorie count applications you will deceive. Long-term,Count the calories will probably do more harm than good. "Calorie count is not durable, because no one can follow it forever. When people end up quit, they can feel like a failure or become so frustrated that they give up their diet," saysJoanna Foley, RD, CLT, which leads a holistic nutrition coaching company. "Instead of focusing on calories, I recommend that you focus on nutrients. Make sure your meals are balanced with a suitable value for carbohydrates, protein and healthy fat." For better alternatives, there are always theseCounting calorie alternatives.

Because the truth is, you can eat virtually anything, as long as it is a healthy part and keep "indulgent and caloric treats" in the category "rare treatments". But beyond that, this narrowing blueberry can prepare you for failure. "Plans are too restrictive and unrealistic for long-term use. It may be possible toAvoid carbohydrates For about a month, or to reduce the size of the portions for a week, but what happens after that? If your body has been used to eating certain things in a certain way, spreading from it significantly will fire to the back, "says Foley." Instead of deleting whole food groups, to significantly cut portion sizes and focus on what you have you can not have, "focus on making small realistic changes that focus on this. that you can have. " This mentality will help you keep you with your diet so you can happily maintain long term.

"Eating the rainbow" may seem shot, but it's true. "I often wonder by my clientswhy they do not lose weight When they count all their calories, eat salads for each meal and eating fewer calories than their calculated needs. The weight will not take off when your body lacks essential nutrients, "says Amy Chow, R & D, a dietitian and co-founder approved of theDietetic directory of the BC. "It's always a good idea to have your diet evaluated by a registered dietitian to seeIf you need supplements And how you can optimize your metabolism. It is worth noting: in general, it is betterget nutrients from a food source rather than supplements.

RELATED: Learn toDeposit your metabolism and lose weight in the intelligent way.

"When and how do people decide to" abandon "on their diet varies from person to person. For some, the idea of ​​having a" cheat day "can help them stay in the diet longer because 'They know they will allow themselves to afford food they appreciate some days, "offers Foley." For others, however, "meal cheat" and "cheating days" can quickly get out of hand and finish with weeks of trichie, months, etc. If you understand a "cheat day" or "cheating meal" in your routine spills beyond the allocated period, refer to this strategy. In Foley's opinion, "for a diet to be sustainable, there should be no" cheat days "because the diet plan should be set up in a realistic and pleasant way for the person who follows it. " If you know that this concept works for you, consult ourGuidelines for making a utility cheating meal.

"Concentrate on simple changes from one to two, paste them for a month, then add more changes next month. Soon enough, these small changes will become second nature and you will not be so overwhelmed when you Add Other Changes, "suggests Amanda A. Kostro Miller, RD, LDN, serves on the Advisory Board forSmart life. Some of the examples of simple changes in Kostro Miller include "I will go to the gym twice a week every week" and "I'm going to eat three vegetarian style dinners every week."

"One of the reasons for the regimes fails is due to the definition of unrealistic goals and loss of motivation. It took a long time to put the weight and it will take time to go down," says "Terrie Jorgenon, Rd, LD. "Set intelligent targets (specific, measurable, achievable, realistic and timely) to increase your chances of success." As Jorgennon cited ourselves, it may be that Mark Twain who said it better: "The secret of the advance is to start. The secret of startup is to start your complex and overwhelming tasks in small manageable tasks, then starting with the first. "

"The regimes rarely consider the Satiety and the satisfaction of a person. They push the idea of ​​limiting his food and his calories, and they are not lasting for most people. To overcome it, people have need of
Finding satisfied foods (such as protein and healthy fat) that promote weight loss, "advises Sofia Norton, R & D, Health and Nutrition, and Ketogenic Diet Expert toKisk.

Do not eat, but as a free serving tool. "Your hand is proportionate to the size of your body, its size never changes, and it's always with you, making it the ideal tool for measuring food and nutrients - no detailed tracking or calorie count required "St.Pierre declares.

"These specific manual portions (protein palms, fists for vegetables, carbohydrate cutting handles and inches for fat tracking greases and have calories for you. This allows you to easily build and build your meals easily. , with minimal counting or monitoring required. "

"If people have a diet, they can ignore their natural hunger signals and try to rely on" WillowPower "instead. Even if you try to lose weight, you mustMake sure you eat enoughand having a sufficient amount of good quality protein, fiber and fats at each meal to satisfy you and your balanced blood glucose that will remain low energy and envelopes at the bay, "suggests Amy Shapiro MS, RD, CDN,Daily harvestnutritionist and founder and director ofTrue nutrition.

"People are often not prepared.Meal meal You really helps stay on point. If you do not cook, you should then tile or order a meal delivery service that focuses on health, "says Shaproo, which is a big fan of the convenience and ease ofDaily harvest, which includes many vegetables in each dish. "If you arrive at meal time and you're hungry and you have nothing healthy to eat, there is a chance to eat unhealthy food increases."

"Finding healthier ways to eat foods you love," says Nutritionist Brocha Soloff, R & D, fromIHEART HEALTH. She suggests adjustments like making a healthy pizza on high fiber tortillas.

"People tend to underestimate their consumption and the best way to keep the right way is to maintain a real-time detailed food review three to four days a week instead of counting daily calories," offers Chow. "The food is more than calories, a detailed food magazine can teach you how to be more aware of your sizes, meals, your level of stress and your feelings and other things you could improve. " In addition, the actual act of having to write things in hand or tap it in a document can inspire you to think twice before grasping this extra double chocolate cookie.

Your body does so much for you, every day. Go easy on yourself, especially if you take out some of your diet. "If you have a tooth in your car, you Overwrite with a hammer after? Although this sounds ridiculous, it is the reality of what people do when they are Cheatez their diet and give up completely, "puts Balk guard. "By shifting our mindset to look at the body as a vehicle to survive in this world, we would be more indulgent and do everything possible to deal with the ultimate care."

"Once a customer reaches this specific and measurable goal, they get a deposit of trust and can move to another area of ​​a healthy dietary pattern," Stockman said. "Defining clients for small successes, they realize that nutrition does not have to be restrictive and can be sustainable long term." You can even celebrate with a littlenon-food reward As a day spa, manicure or a new training shorts! Although this is top of mind, note a few short daysHealthy food goals that you think might work for you.

Finish the sea on vacation during a holiday party, or because your temper got the best of you? "When you spoil yourself, my best advice is to pick up right where you left off. Do not even try to compensate by skipping the next meal as this will put you in this vicious cycle" suggests Soloff. Be kind to yourself, strengthen your commitment to healthy eating and remember that nobody is perfect. It's not because you do not stand in your diet for a day or a week does not mean you do can not access bandwidth.

The power is in your hands, hold it. "We have done more than a decade of research with thousands of customers, men and women from all walks of life, several Olympic gold medalists to people who have never set foot in a room sport (and do not intend to). And in this search, we found the answer: To get in shape once and for all, you need to make simple things that people expect, but longer than people expect, "said St. Pierre.

A life without cookies is sad. "One way to always control your calorie intake overall while enjoying your favorite foods: let yourself be a part of a" Special food product "a day (that is to say, candy, chocolate, of alcohol, chips), "Actions Kostro Miller. "If you count calories, this can equate to 100-200 calories a day of" special food ". If you can limit special food even more (that is to say a limit to 2 times per week ), then go ahead, but if you're like me, I would not be happy if I could not have chocolate every day! "on that note, someone he says Popcorn?

We are not talking about table manners. "Focus not only on what to eat, but also how to eat; this is a key key to most people and for most coaching programs," said St. Pierre. "The two main ways to improve how you eat, are to 1) eat slowly, and 2) stop at satisfaction, instead of stuffed. It is surprisingly difficult for most people. It is also surprisingly rewarding as it begins to build the competence of self-regulating their consumption. "so if that means you have to leave food on your plate, so be it. (Do not worry, we will not tell your mother.)

No food is inherently bad or unbelievable. "To restrict a food group or focus only on [insert food product] for a week, you do not learn the proper nutrition, and when you drag, you hit the ground hard, for ye know not how to get Back "says Balk. instead, focus on the selection of meal plans that you look delicious, sustainable and realistic for your lifestyle.

Why boot your 2020 in the prejudicial way? "Yo-yo diet can result in a sharp decrease in body fat stores, which further leads to hormonal deficiencies that control appetite, such asleptin"Explain okay." As a result, we often see your chronically hungry and usually insufficient diets with their intuitive feelings of hunger and fullness. To overcome this obstacle, it is imperative to reconsider the use of calorie regimes and restricted fat, and rather to consider an inclusive approach. "To keep you on the right track andStop yo-yo diet, Keep a calendar. Cross every day to your diet. You will notice that you naturally keep it going as you see the series of streaks!

People automatically associate on a diet with eating less or depriving oneself about something, andresearch Shows that deprivation modifies the mental state and often leads to possible too simple, "says Foley." This can lead to unavoidable restricted guilt and pattern that can be so difficult to fail. "

Kostro Miller best placed the better: "Those who have the best relationship with food do not feel guilty when they have a high-fat / high sugar diet or meal from time to time. [People who are held at their diet, know they will always come back to their healthy eating. "

"Fill half of your plate with vegetables and / or fruits," said Megan Wong, RD, who is the dietitian registered forAlgae. "Fill with healthy fiber, vitamins and minerals instead of unhealthy fats and refined carbohydrates." Yes, fruits, vegetables and fibers are the key toEat more and weigh less.

"The plate method (half of your plate vegetables, a quarter of carbohydrates and a quarter protein) is a method of" eyeball "easier and efficient [than calorie count]. It helps to keep Your check for verification, thus preventing the overeating and weight gain, "Notes Balk. Disseminate these guidelines as much as possible and you will be surprised to easily feel your diet.

"People fail with their diet because they ignore their micronutrient needs. Being vitamin and mineral deficient leads to metabolic problems that affect your body's ability to handle its weight, "says Norton. "AStudy 2010 I showed that those who have consumed vitamin and mineral supplements were wider and had a lower body fat. The key to avoiding this diet problem is to ensure that you meet your daily micronutrient requirements through whole food or supplementation. »

"Instead of putting pressure on a break or feeling like you have blown, adjust the dial for the day," says St.Pierre to bounce back after your body and you feel attempted to fight. "You can reach your goals; simply know that your path will be different from everyone, including your own expectations." Your diet your friend from Vegan-when is very different from your friend who dropped 20 pounds of 20 pounds Whole And it's a good, they are not you and the maintenance of a healthy diet concerns what the search for what suits you best for you - for this new year and every year thereafter.