Good Lifestyle

Ask everyone who has already tried todrop a few books And they will tell you:Lose weight is not easy. And that certainly does not help the best way to do it is not so clear. There seems to be a new diet diet or tendency to make headlines every day, promising to help you lose weight faster than ever. Of course, some weight loss plans are pierced true, but others are full ofdoubtful, if not totally unfounded advice. So, before making your plan to lose weight, it is better to have an idea on which the recommendations you need to purely ignore and simply. To help you eliminate thisnotTo do, we talked about nutritionists, fitness experts, dietitians and other medical experts to make the definitive list of unhealthy weight loss advice together, you should avoid at all costs.

"There is too much emphasis on workouts such as weight loss," saysAriane Hundt, MS, a clinical nutrition coach based in New York and fitness specialist. Although working will first be weight loss, she says, the body "adapts to everything" and the amount of calories burned in a given drive session will decrease gradually. While Hundt admits that exercise is essential to the extent that it contributes toMaintain muscle mass During weight loss, it "can not do it so much" and if it is coupled with a reduced calorie diet.

Despite being "recommended by eachdiet program There, "Hundt says that" the combo to eat less and do more exercise goes to a moment create intense hunger ... and reduce your energy. Indeed, the combination is canceled over time, and it can only work so long, "It explains.

Instead, try to put your exercises and plan plans according to your main objective. For example, "If you want to eat less, you have to regulate down the intensity of your workouts," says Hundt. Conversely, if you want to train for a marathon, "energy requirements will move upwards and you should add more protein and vegetables to your meals.

Of course, you are familiar with the Atkins regime and the current craze, the Céto regime. But while plans such as these can move the numbers on the scale immediately, they are usually not useful for long-term success. "Low carbohydrate schemes are not always terrible, especially if they cut the added sugar and transformed carbohydrates. However, whole grains, fruits, vegetables, nuts and beans have all carbohydratesand Many other nutrients like fiber, "explains ACSM certified exercise physiologistMelissa Morris. "A low carbohydrate diet can cause if you plan again to eat fast weight loss carbohydrates in the short term, but it is usually the weight of the water., This weight will come back to. »

Low fat schemes are just as bad as low carbohydrate weight loss regimes. "Conduct to the consumption of fatty fat, which makes it possible to feel more satiated longer and reduced too much to eat," explains expert in holistic nutritionKyria Marie, MY. "The consequences of a low fat-fat content are as follows: Brain operation, compromised heart health, low energy consumption, hormonal imbalance, too much eating, a higher risk of diabetes and depression, and, sure,weight gain. "

Do not be afraid to incorporate healthy greases into your diet. Fat in your diet does not always mean fat on your body. And according to Mary, good sources of fat as "lawyers, olives, coconut, eggs, nuts, seeds, and small amounts of high quality meat and seafood" are all "essential for Energy, cell growth, and balanced hormones. »

The danger of reducing caloric intake too quickly is that it sends your body in "famine" mode, explains Morris. "Any diet that calories greatly will do more harm than good because your body will start thinking that it dies of hunger and slow metabolism to compensate for that," she says. "Aslower metabolism means fewer calories burned throughout the day, which is good for weight loss ".

With a severe caloric deficit, your body does not know that it will receive nutrients in the near future, and thus begins to burn muscle with the grease to compensate. In addition, the body begins to store the future the caloric intake in the form of fat to prevent it from feeling "hungry" never.

Since the calories are described numerically, it may seem like 100 calories of a snack is equal to 100 calories from another. However, when it comes to losing weight, it's just not true.

"While numerical values ​​may be identical, it is the same thing with regard to calories between a lawyer and a cookie. The combination of other nutrients in all foods plays a role in the reactions it triggers In the body ", explains Certified Coach and Nutrition CoachCandice Séti, Psyd. "Sweet foods, highly transformed foods, and even these low calories - trigger inflammatory reactions in the body, promote desires and deprives the body of indispensable macronutrients."

The protein is an important part of each meal plan. However, a fully protein diet will not make you favors. "Your body needs other nutrients and vitamins to survive and prosper", according to the weight loss doctorDavid Nazarian, MD and NutritionistDesiree Nazarian, MPH, ofLos Angeles Weight Loss Clinic. They say that eating a fully protein diet "will lead to a variety of other problems in the line."

There is a difference betweenintermittent fast-What involves eating within a specific time and hunger in an involuntar way by jumping meals. "Our body and our digestive track are configured to eat several times a day. Long periods of fasting can put you in danger and flying essential vitamins, minerals and nutrients that our body needs, "says Nazarans.

It is not necessary to pass an undue stress on yourself to miss a day at the gym. In fact, the integration of days of rest and active recovery days in your schedule are encouraged to promote healing, growth and recovery.

"Although exercise is important to integrate a healthy lifestyle, overexcity can lead to insomnia, cardiovascular, musculoskeletal and mental health problems," explains Nazariens. "In general, all that is extreme in the field of weight loss is not sustainable and not healthy."

Caffeine has effects of removing appetite. However, the Nazaires explain that "large amounts of caffeine Can be dangerous. "When consumed in excess, caffeine" can cause a decrease in calcium absorption and metabolism, which can lead to osteoporosis ".

A liquid diet or cleaning is far from necessary if you are looking forlosing weight. On the contrary, it's really bad for you.

"Juice clearages are often considered a way to detoxify your body and lose a few pounds. However, the negative side of juice juice cleaning is that it is carbohydrates, which impacts significantly from your rate of Sugar in the blood, "explains NASM specialist Certified Fitness NutritionRenata Trebing ofRenata. "You have a sudden thumb of carbohydrates and an increase in blood glucose, then an energy crash once your insulin strikes. It lets you feel lethargic, in a bad mood and, worse of all, borrowed!"

The elimination of animal products can make it more difficult to stay satiated and maintain energy levels. So, while "the reduction of whole food groups can make you feel good on the label to be" vegan "," Hundt notes that search "What works for you is the best thing to do to see changes that last a lifetime. "

Although many people believe that you have to eat almost constantly for your metabolism to work like a well oiled machine, it is far from the truth. According to a 2017 study published inThe Journal of Nutrition, Eating less often and the spacing of your meals is actually the most effective method of long-term weight loss. For your metabolism to work constantly, try to gain muscle mass, that Hundt refers to "your oven in your body".

If youareA snacker though, do not worry. While the snack all day will not help you achieve your weight loss goals, it does not mean that you have to abstain completely. In fact, the research published in 2012 in theNewspaper of the American Dieetic Association Suggests that nibbling can be an easy way to enjoy healthier foods and hunger dissipation. Instead of "snack or no snack", the question should really beWhat Snack on.

Alcohol-Joy yourself if your admission levels are high can certainly help you lose weight. But the idea that there must be a prohibition of coverage on any alcohol is erroneous. For example, in a 2013 study published in theAmerican College of Nutrition Journal, adding two glasses ofRed wine The dinner "did not seem to influence the weight gain" participants in both directions. So do not hesitate todrinking in moderation.

"There is nothing magical about 8 hours," says Dietian RegisteredAdrianne Delgado, responsible for nutritionBodymetrix, LLC. "I am more concerned about what you eat - and how muchwhen you eat."

AlthoughWork the first thing in the morning Could give you more energy and start your day off right, Delgado says that "you can succeed in working at any time of the day". If your mornings are far too busy to understand the workout of a workout, go ahead and hit the gym at night. At the end of the day, that's the fact that you move that.

The combination of fasting and exercise is probably not the magic ball for weight loss you hope. In a document of 2011 published in theDiary of strength and packaging, Certified force and packaging specialistBrad Schoenfeld Notes that exercise after fasting induces the rupture of muscle mass, which makes it ineffective for those looking for a lean and toned physique.

While many exercisers believe they have to push to the limit to each training, it's just not the case. In fact, this can be harmful, putting an increased risk of injury over time. According to a 2018 study published in theJournal of the American Heart AssociationThis simply does not matter how long each individual workout is, as long as the same amount of exercise is accumulated over time.

Sugar avoidance is a basis for many regimes, but these plans go too far when they also advise the avoidance of natural sugars. In a 2003 study published in the journalNutritionParticipants who have consumed three apples - which are full of natural sugar - every day have actually lost more weight than those who have consumed an oat-based snack.

Remember to stick to skim milk will help you reduce? Still think. In a 2016 study on more than 18,000 women published in theAmerican Journal of Clinical NutritionWomen who consumed dairy products of full fat were 8% less likely to be obese than those that opted to skim.

While an artificial sweetener will actually have fewer calories than his sweet counterpart, the simple fact of substituting one for the other will not do the case in weight loss. Since artificial sweeteners mimic the taste of true sweeteners, they only serve to maintain sugar desires and addiction, according to a 2010 study in theYale Journal of Biology and Medicine. So let these splenda packets where you found them.

Diet Soda could have fewer calories, but because of these artificial sweeteners, it's not really better for your size. "Diet Soda is filled with harmful artificial sweeteners for your body. They also prevent your brain from correctly regulating the appetite, which requires you to consume more food," explain the Nazarans.

The cardio is ideal for your heart, mind and body, but that does not mean it's the only way to reduce. "While the cardio is ideal for your heart health, it is not the best training to maximize burned calories," explains the coach of nutrition and personal trainerKristin Foust. "The exercise that involves lifting weights isThe best workout to add, while the muscles continue to burn calories after the workout completed up to 48 hours. In cardio, the [calorie] period is much shorter. "

Unfortunately, it is not possible to target specific areas - like your arms or abs-during a workout. "Although you can gain muscle in specific areas, you can not check where your body loses fat. You must focus on nutrition to see the desired fat loss," says Foust.

Although there are many foods that are low in calorie-celery and lemons, for example - no food has a negative caloric impact. Although it is theoretically possible that the energy needed to digest a food can be greater than the energy supplied by the food itself, you will not get the equivalent of a workout by unemployment on Some celery sticks.

Weight loss is not as simple as the will. If it were the case, so almost everyone would be to their weight goal. Although losing weight loss is able to control your impulses, genetics also plays a role. "There are other more ignored pieces that have to do with hormonone and neurotransmitter imbalance," Note Coach NutritionTealyn Sell, PhD.

During a weight loss trip, far too many people depend on the balance and the balance as to measure their success. In reality, your weight fluctuates constantly, and the number you see at any given time may not necessarily reflect your progress.

Instead of using the balance, the sale suggests that you "opt for a measure of health or [USE] a non-scale victory to be celebrated." By paying only minimal attention to the number on the scale, you can keep your mental health to check and avoid becoming "obsessed by each ounce, which can lead to more deprivation."

Of course, a raw diet is an effective way to lose weight - it's just not sustainable. In a 1999 study published in theAnnals of nutrition and metabolismThe researchers found that a strictly flood diet caused as high weight loss it could not "be recommended in the long term".

A common misconception is that it goes without gluten is a regime decision. In fact, many people who nix gluten do so to avoid an inflammatory reaction in their immune systems. Unfortunately, eating gluten-free products with a goal of weight loss in the mind is forced to turn fire.

"In many cases, starch wheat [in gluten-free products] is simply replaced by refined starches of rice, corn or potato, which may not save you calories," explains the registered dietitianSusan Bowerman, Senior Director of World Nutrition for Education and TrainingHerbalife Nutrition. "Some gluten-free products also have a lot of added fat and sugar - often used to improve flavor or texture, so calories can be very high."

If all salads have been created equal, this weight loss board could be true. But this is hardly the case. "One of the biggest problems with restaurant salads is that they are often overloaded with fat and are not just vinaigrette," says Bowerman. "Other fatty rumbs such as cheese, high fat meats, french fries or noodles, sour cream and oily croutons can cause the Calorie Call."

The brand can be deceived. Just because something is sold in a health food store does not mean it'shealthy. "There are many big items in height and fat hidden fat on the shelves [at the health food store]," says Bowerman. "Are biological potato chips or sodas made with" all natural "sweeteners really better for you than regular things? Do not let the health halo fool you. Collaborate with too transformed foods is the best way to go - no matter where you shop. "

Most of us wear around the weight of the water - it is simply natural and should not be considered "inflator". In addition, a 2015 study published in the newspaperObesity I found that drinking extra water before meals actually increases weight loss. So drink!

In addition to being a tasting, apple cider vinegar is an inefficient way of losing weight. "When people roll up, they have stomach ache," Notes Dietitian RegisteredLisa Hugh.

While nuts tend to be rich in calories, it does not mean that they can not be effective parts of a global weight loss plan. In fact, in a 2018 study published in theEuropean nutrition newspaperThe researchers have followed the participants for five years and have found that those who have consumed the most nuts had less weight gain and a lower risk of being overweight than their peers who have abstained. Nuts are an excellent source of healthy fat, so do not be afraid to eat them in moderation.

The idea that burning or cutting 3,500 calories will necessarily result in a weight loss book, an obsolete hypothesis that simplifies the complex processes involved in reducing books. The actual amount of weight loss obtained by a 3,500 calorie deficit is "significantly smaller" than expected, according to a 2013 study in theNew England Journal of Medicine.

This should go without saying, but cigarettes are not a diet tool. "Nicotine is an appetite suppressor, but risking your weight loss health is not a good idea," says the certified nutritionistAnju Mobin, editor ofNutrition. "Smoking affects all the organs of your body. "

While jumping breakfast can actually drop your calorie consumption momentarily, it is not a particularly effective long-term solution. In fact, a 2018 study presented toThe annual meeting of the endocrine society I found that eating a "high energy breakfast" - which is large and rich in calories - is a great way to stimulate weight loss. As a bariatric surgeonMichael Russo, MD, explains, making breakfast your greatest meal "allows you to feel more energized throughout the day and allows your body time to effectively use calories instead of storing them while you sleep. "

Many multivitamins promise a quick solution for your long-term nutritional needs. However, a 2011 study published in theJournalAgricultural and food chemistryReported that some nutrients - once separated from the food in which they are - are less effective in providing the benefits they promise. In short, if you need a vitamin or nutrient, go directly to the source.

"In reality, you can not compensate what is happening in the kitchen of the gym," says Séti. "Nutrient foods can certainly power a good workout, but if you are looking to compensate for what you have eaten, you would be in daily gymnastics hours every day to burn these calories."

Instead of having designated Trichie Days, you should allow you to give you your favorite food whenever you please, just in moderation. "Tell you, you can eat only the foods you want on a" cheat "day, it seems that you do something bad or bad," explains the registered dietitianBrittany Modell. "A sustainable diet is the one that includes foods of all food groups seven days a week."

Laxatives are not a weight loss tool and they should only be used when they are medically necessary. According to the Nazaires, "use laxatives to lose weight is a terrible idea and can lead to a variety of medical problems such as dehydration, electrolyte imbalances and addiction".

Do not believe everything you read onKim KardashianInstagram. "There are many teas / drinks that have marketed as afflués of the belly. Many of them will make allegations about work in 14 days or less, which is unrealistic and fixes a person to fail", Dietary nutritionist registered on notesJessi Holden, team leader for theFree Mary Bed Weight Management Program.

"The size of a size corresponds to all the diets" are a bad idea ", practitioner of the nurse of the family notesTiffany Allen ofTriad Lifestyle Medicine. "These plans do not take into account food sensitivities, budgets, preferences and personality forces and weaknesses." Everyone is different, which works so that someone else may not necessarily work for you. This does not mean that you are a failure - it simply means that you have not yet found the right diet plan for you.

Extra Reporting from Morgan Greenwald .