Good Lifestyle

For many, one of the most difficult parts to lose weight is to reconcile with the fact that you cannot Eat whatever you want In the process. But it is not because you are looking for a slim that you will have to use food gymnastics to keep your daily calories weak. In fact, experts say that there are many other methods, changes and tips that you can adopt when it comes to eating that can be even more beneficial than exploitation of your contribution. Read the rest for the weight loss habits that nutritionists recommend instead of counting the calories.

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The adage on breakfast is important is not exactly exaggerated. Depending on the nutritionists, the incorporation of good foods in your morning meal can facilitate the end of eating on the rest of the day.

"The addition of nuts or seeds with oat flour, to enjoy tofu shub with vegetables or to add hemp seeds to whole grain toast to avocado are examples of small protein and fiber lunches, " Nichole Dandrea-Russert , MS, RDN, author of The fiber effect and nutritionist of Purely planted , tell Better life . "Studies show that proteins and fibers can support weight management and metabolic health."

If not, why is it so useful? She says that proteins and fibers allow you to feel full longer, "reducing hunger and helping to consume fewer calories throughout the day".

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Planting your food to look good is not only to make it appetite. Instead of relying on fantasy techniques, experts suggest shooting for the rainbow when it comes to preparing meals together.

"Mix it and make a" colorful plate "which includes green leaves with leafy, brown whole grains and maybe even a slice of orange mango!" suggest Kathleen Jordan , MD, an expert in weight loss and chief doctor at noon health. "Most colorful foods have fibers, proteins and lots of nutrients and minimize pasta, white rice and white bread, which add more vittesque calories."

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"Carbohydrates" has become something dirty in the world of weight loss. But Dandrea-Russert says that a large part of this reputation comes from a misunderstanding on the choice of good food. AE0FCC31AE342FD3A1346EBB1F342FCB

"I often hear people say that they cut carbohydrates to help manage their weight. However, by omitting healthy carbohydrates - starchy foods, such as soft potatoes or whole grains - can be detrimental to intestinal health" , she says.

She points out that research shows that the consumption of whole grains can benefit the intestinal health, which in turn can support a healthy metabolism. "A study has shown that a diet rich in whole grains supports weight management and reduces inflammation compared to the consumption of refined grains," she said.

If you are looking for a place to start, Dandrea-Russert recommends incorporating a variety of whole grains and grain seeds, including oats, brown rice, buckwheat and quinoa, for the benefit of health and metabolism Intestinal.

Losing weight is almost always more than you do and don't put your plate. Jordan says that spending a lot of sleep can be one of the best ways to help lose weight and can always have a surprising effect on your diet.

"It can actually help you lose weight," she said. "Bad sleep is linked to weight gain as it can lead to exhausted days when you can avoid exercising and reach carbohydrates to give you rapid energy."

She adds that the two hormonal changes in menopause and half-life stress factors can contribute to poor sleep, the hormonal changes in menopause being so disruptive to sleep that they lead to weight gain. If you have trouble calling even after moving your schedule and your pre-bed habits, this can help you talk to a specialist in methods that best suit your needs.

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Some people are looking forward to adding a spicy kick to their meals for flavor reasons. But surprisingly, it can also be a useful tactic when you try to lose weight.

"Including foods with a little heat, such as chili or ginger, can help support metabolism," said Dandrea-Russert.

In addition to being tasty, they also contain useful compounds. She quotes capsaïcinoids in chili, as well as gingerols and shogaols in ginger, which have all been demonstrated to help with fat loss and potentially stimulate metabolism.

"In addition, they are both wrapped with other phytonutrients that act like antioxidants, so if you can bear the heat, add them to the stupids, the pans and the soups," she adds.

Stay moisturized may have many health benefits. But when the time comes to choose what to drink, it is generally preferable to go with cold water instead of sodas or juices, even if they are announced as little calories or "diet".

"Artificial sweeteners come with side effects, such as disturbing microbiota and intestinal metabolism," explains Dandrea-Russert Better life . "Non -calorie food additives have been introduced to reduce calorie intake - but research shows that long -term use of artificial sweeteners can rather cause weight gain and abdominal fats."

She explains that artificial sweeteners can also create a disconnection between the quantity of gentle brain on the tongue and the amount of blood sugar ends up reaching the brain. In the end, your brain can feel "cheated" by artificial sweeteners, thinking that you should consume more sweetness to get enough calories.

If you want to add a little flavor to your drink, try to add a natural aroma to the water. "Lemon, basil, mint and cucumber all make superb tasty and nutritious additions to ordinary or sparkling water!" she says.

Changing what you eat maybe a big step towards weight loss. However, changing When You eat can also produce surprising effects.

"Troan and fasting food diets are affordable and accessible diet tools that everyone can use," says Jordan.

She explains that there are many variants. They include a timed diet - which limits meals and snacks to an eight -hour window every 24 hours - and more intense intermittent fasting which can count on more restrictive borders two days outside the week and eat normally for the rest . However, she says that both can benefit our health and our metabolism with certain other additional advantages.

"These practices result in food consumption avoided and will also often eliminate the often useless snacks that take place for many of us," said Jordan. "The foods on which we roast are often not our most nutritious food source throughout the day, so the elimination of these can make a major difference," she said, adding that fasting can also Make us snack more carefully and prepare our meals more deliberately.

The two methods can also improve metabolism by improving insulin sensitivity, which means that these periods of non-consumption of glucose actually form our body to better use food energy. "The advantages therefore not only concern the failed calories during fasting, but also the optimization of our use of fat and sugar stores all the time," she says.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.