Good Lifestyle

It's again this time of the year! Now, if you try to lose weight, cut some unhealthy eating habits or start working on your beach body early, there's never a better time trying to try a new diet. But let's face it: start a new diet is much easier thanholding One for the weeks he needs to see real change.

That's why we interviewed some health and lifestyle experts for common pitfalls in a diet - and compiled all the steps you can take to make sure you keep all your weight loss goals on the right path. So read and good luck! And for healthier food tips, see our guide on the40 "secrets" weight loss that do not work.

Even before you start a diet of any kind, you should ask yourself, "Is it something I could stick for weeks, months or years?" Many plans make ridiculous requests on the fact that no one could stick for more than a few days, if that.

"How do you lose weight is important. Choose a reasonable plan and stick yourself," saysDavid Ezell, CEO ofDarien Wellness, a group of consulting and well-being in Darien, Connecticut and a fitness coach and plan toDavidezell.com. "I'm sure you could cut a lot of weight dining grapefruit and drinking cold coffee but could you do that for life?" And for greater help to achieve your goals, know theThe biggest weight loss hack you can do.

Any effective diet plan should also include at least one moderate amount of exercise - or at the very least, get out of the house and avoid long periods of sedentary behavior (especially near the kitchen). "Take out your buttocks and move," Ezell says. "We are built to move. This will make your life better, reduce your stress and help you reach your weight loss goal faster." How? 'Or' What? Well, move isThe best way to strengthen your metabolism every day.

"If you are miserable from the start, you can expect challenges throughout the process," saysEsther beforecertified nutrition coach and personal trainer toEsther Coaching Before Wellness. "A more moderate diet can produce slightly slower results, but the compromise will be more than it is worth it if you are able to follow."

"Stop calling him a" diet "," Ezell said. "Plans are in the short term. Use a "restore plan" for life and choose one that works for you. "And for more good advice, check these20 CEEB tips to always look incredible on photos.

One of the most common methods of being stumbling in a diet is to be in a situation where you do not have good food at the right time. "The best way to stick to a diet is to plan the future of the week so as not to go to the point that you have limited options," said Laura Calleia, a resident nutritionist atMuscular, a technology company based on Denver. "It's before all."

Know what you are going to want to eat in advance, and make sure you are not blocked with only diet breakout options.

"Give a deadline or a fixed time with a defined objective," says Calleia. "For example. I want to lose five pounds in two months. So it's a 60-day diet."

If you promise to change your habits for the indefinite future, it is much harder to face a difficult stretch, and much easier to slip. And if your goal is to have a dry January, here is7 genius tips to successfully browse your month without alcohol.

But as important as defining your goal and paste, Calleia warns that you should also give you permission to break the diet here and, as long as you decide in advance when it will be. "Give yourself a cheating meal from time to time," she says. "It could be deserted once in a few weeks or pizza here or there an evening weekend." And if you always feel the December effects, do not miss theBest 10 science hangover remedies.

Another way of thinking about the "cheat" is to treat it as a reward to be diligent on your diet efforts. Tell yourself from the beginning that if you avoid the pizza (if it's your vice) for two weeks, you can have a slice. When you appreciate it, it will not be the result of impulsive hunger, but a long-term planned reward for good behavior. After all, you rewarding is one of the40 best ways to keep new habits.

Just as you are more likely to access the gymerometer when you know that your personal trainer is waiting for you, get help from a health coach will allow you to stay more likely to stay on your diet. "Working with a health coach ... will help you have fun in the process of painful change and to collaborate on ideas to overcome obstacles," saidSamantha salmon, coach of integrative nutritional health and ambassador ofIntegrative Nutrition Institute, who also writes toRAWFOODMEALPLANNERNER.COM.

"It's much easier to stick to a diet when you can get your spouse, your roommate or a friend on board", suggestsKrysten Dornik, a food blogger who writes about Irish allergy recipes toKrystenskitchen.com. "You will be less likely to give when the person you spend the more time with is in the same boat." And for a great inspiration for you and your partner,Fly training couples of a stem and j-lo.

Even if you can not get a friend to join you in your diet, simply take a person to whom you are responsible and you find yourself with your progress, which is likely to hold you back to your goals, will increase your chances of Success.

"Responsibility is one of the main factors likely to make a dietary success," said before. "Enroll the help of a friend, family member or weight loss group and tell these people exactly how they can help you stand on the right track. Knowing that someone is looking for you and remind you what you work is invaluable. "

"The best way to stick to a diet is not to be bored," Dornik declares. "You must be creative in the kitchen and try new things. It will keep things fun and light. If you eat the same thing every day, you will bother your food and your taste buds will not be happy that will do it more difficult for You stay on the right track. "

It means finding a diet that you will really eat eat day after day and has room for variety and mix things. And for greater ways to mount your stick to the Ness, check out the20 ways to motivate themselves to lose weight.

A good way to avoid getting bored is to be sure you have a stock of meal options from which to choose. You should have no idea of ​​ideas when it comes to throwing a lunch or dinner. "Have a variety to choose so that you never feel like you miss any variety and fun," says salmon. And make sure to shop for the25 superfoods that prevent winter weight gain.

Many plans emphasize what you move from your plate: sugars, carbohydrates, shifts, you name it. But just like trying not to think of a pink elephant tends to do exactly the opposite, focus your diet on what you do not eat is a failure recipe. "Focus on the foods you can eat instead of foods you agree not to eat," says salmon. "Doing this, you will feel an abundance instead of default, which will help you stay motivated." And for more of a healthy diet, do not miss the50 best foods for your brain.

Never lose sight of the biggest image. "Post your" why "or your motivation to make this change on your walls wherever you are going to look, so you constantly recalled the importance of following changes until they become a habit, which will take to Less three months of coherent action, "explains salmon.

Whether you set for health, aesthetics, relationship or other reasons, do what you need to do to keep these reasons in mind - it will provide this stimulation of inspiration when you start feeling your flag of his engagement.

"It may seem simple, but this important task is often overlooked," says Fitness Professional, Registered Dietian and Studio OwnerJim White. "Maintaining adequate water consumption can leave you more energetic and likely to stay for your goals."

He suggested aiming at least eight cups of water a day (or more, depending on the level of activity). Get a bottle of elegant appearance water or a new BRITA filter - all you need to make you sip and fill.

It sounds crazy, I realize, but you should never really settle a diet. Eat better foods, no less. "It's important to eat quality foods and rich in nutrients throughout the day so that your body needs the energy it needs," says White. "To prevent hunger and occur at meal times, spread your food consumption over several small meals."

A good way to do it, according to white: keep healthy snacks, such as almonds, on hand. He bounded hungry and keep you further, longer.

Even those with well-established healthy eating habits can slip when you get out of their usual routine. If you have a vacation, a business trip or another kind of trip to you, put yourself prolonged time to plan how you are getting sticked to your diet.

Pack healthy snacks to make up on long flights so that you do not have to eat food options from unhealthy (and limited) airport. Save the food options of the hotel where you stay. If there are no good options, consider collecting healthy foods at the grocery store from your destination or finding a healthier restaurant that you can eat during your stay. And this can help knowThe training that cancels business dinners.

Rome was not built in a day and completely turn your diet and your lifestyle is in the same way that a difficult change to do, and it is probably only by stable and fragmented steps. "Progressive changes, small changes as opposed to large drastic measures: change at a time can be stressful and lead to a disaster," saysBecky Kerkenbush, a dietician registered withRegional Medical Center Watertown In Watertown, Wisconsin. "Make small changes in time to create new healthy habits that you can maintain."

Research has found that those who work in forated cooking are more likely to interrupt their work for a snack break and have more difficulty keeping their weight. This makes sense: if you do not want to be tempted by food in your home or workplace, keeps sure that you can not see it. This can mean working in another part of the house or, in the case of the office, move your workstation to be sure you can not see all the food you could eat.

Inevitably, you are going to have a moment of weakness and try to eat what you can get their hand on your kitchen cabinets or refrigerator. So, get ready for this slide by removing all the temptations of junk food for your home. "Erase your unhealthy temptation home: If you know you can not stop with two potato chips, avoid attempting you to have them at home," says Kerkenbush.

"Measure your hunger on a scale of zero at 10, being hungry and 10 being stuffed," says Kerkenbush. "You want to avoid being extremely extreme, which can then lead to a cycle to eat too much."

Hunger of yourself can often be as dangerous for your ability to stick with your diet goals, because in many other areas, moderation is often the best policy.

"There is a dear way of rooting that you want to improve your health," says before. "Maybe you want to run with your young children or grandchildren. You want to be able to follow the youngest employees of the company's golf trips. Get off drugs or be able to hike without a hike without that she takes all day. "

She urges anyone on a regime to wonder: "Why is it important for me?" Until they understand what really leads them to make this change at the personal level.

"Then write that and put it somewhere you will see each day."

"Real and lasting weight loss is not a sprint, it's a marathon and start making ways of life," saysJanan Bejaige, a fitness educator and owner ofRebel Health NW in Portland, Oregon. Plan your diet as a long-term proposal, think of years rather than days.

By selecting a diet, you must be sure that it passes the B.S. test-is something that feels right to you and your needs? Does it sound like it is too good to be true? "You have to give up quick fixes and gadgets," says Bejaige. "You must also start trusting your innate intelligence. The part of you who knows what is right for your body and your health."

One of the easiest ways to sabotage your efforts to change your eating habits involves embarking in a diet that looks like a chore. You should be excited to start your diet.

"There are so many schemes out there and be notorious not to last long, it makes sense to choose a pleasure," saysNick Burrt, Founder and Writer Director at Fitness E-Commerce StoreWOD's fever. "There are low carbohydrate schemes, no grain regimes, timed schemes eight hours, and much more. With a small research and convincing evidence, you can find what works for you, your schedule and your desires. "

In the same way, Burritt suggests thinking about your diet as an adventure on which you embark. It is a personal challenge, but also the opportunity to try new recipes, flavors, and eating habits. Have fun with that. "By starting a new diet, you will probably be eating foods that you do not normally eat. Following a diet is an ideal time to try new things, "he says. "There are so many resources for healthy recipes and specific diet recipes like Pinterest and Eatthis.com. »

Sometimes a right diet does not work. It could have worked well for a few weeks, but is almost impossible to stick with the long term. If this is the case, it does not mean you have to throw the whole plan and try a new one. It may be necessary to modify the whole plan you are using.

"If you find that your diet is difficult to stick with and you are not doing it because a doctor has ordered, consider some changes to make it easier," saysTerra Wellington, A lifestyle personality and author. "By adding some flexibility, you can still keep your intention, but be less hard on yourself. »

In the daily effort to keep a diet, you can feel ups and downs. Instead of letting your momentary emotions guide your decisions on the effectiveness of food, schedule a time to study how the diet goes and if it needs to be adjusted.

Ideally, this should be at a time when you have been a few weeks to measure its efficiency and your ability to stay with it-at a time when you are at your lucid.

Give yourself permission to slip up. "If you fall one day, it does not mean that you are doomed to be overweight," says Ezell. "The next morning, start again it's a new day. And find out more about the ins and outs of a diet by reading the20 Ways Science-Backed to Motivate To Lose Weight.

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