Good Lifestyle

If you won a few extra pounds During the winter months, you are certainly not alone. Winter weight gain is real, common and normal. However, experts say that in the spring, it's a good idea to make an inventory and reset your diet and Exercise habits . If you lose weight, you can avoid a subtle ramp of the scale which can possibly reach unhealthy heights.

"A little more to eat, associated with a little less activity, can be added to a progressive weight gain which, in the spring, can be a more important problem to solve," explains the British Heart Foundation . "If you can't move it in the hottest months, winning a few books every winter can add up over time and have a significant impact on our health."

The safest and most durable way to lose weight is to make slow and regular changes to which you can stick to it. Many experts say that lose In a deadline and setting short -term objectives can lead to a Yo -Yo regime and unhealthy habits - not to mention the weight retirement.

However, Maggie Hennigan , MS, RDN, a dietitian and creator of recorded content, said in a recent Tiktok Post Whether there are seven things she would do to launch her weight loss now if she wanted to see progress in the spring or summer. And, unlike many dangerous crash regimes, its advice is based on the types of healthy changes that could lead you to long -term success.

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Hennigan says that if she wanted to lose weight in summer, one of her main priorities would be to rest regularly.

According to a 2022 study Published in the journal Nutrients, Sleeping too little or sleeping poor quality can change your "eating habits, the metabolic rate and hormones regulating metabolism".

"I ideally slept from seven to eight hours of high quality sleep, deep and resting every night," explains Hennigan. You can work on this objective by following the advice of centers for Disease Control and Prevention (CDC) to practice Better sleep hygiene .

Cooking your meals at home allows you to control the quality of the ingredients, portions and other factors that can influence your health and your weight. This is why Hennigan says that the next thing she would do is limit the restoration to meals which are "not excited and which serve a goal". AE0FCC31AE342FD3A1346EBB1F342FCB

When she wants to tip the scales in her favor, she wants to avoid take -out and restaurants as a backup for not planning a healthier dinner. Instead, she says she only eats to "celebrate a friend's birthday, or because there is this new restaurant that I want to try - things like that".

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Hennigan says that when you try to lose weight, increase your overall protein intake can help you achieve your goals: "The more protein, the more the jurant."

"I would start to stack my protein sources and exchange regular things for sources that contained higher amounts of protein. So I could get a minimum of 30 grams of protein per meal", sharing -She.

Hennigan says that there is a particularly beneficial type of protein that it would integrate into its daily diet: beans.

"I would add a portion of beans with each meal or almost each meal to obtain an increase in proteins and fibers to increase satiety and keep me much higher," she explains.

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Another way Hennigan says it would change its daily routine Go up : "Whatever I am on average right now, I would add about 1,500 steps to that and I do this my goal every day, then I would add that because it becomes easier and easier."

The CDC says that it is an excellent way not only to lose weight, but also to reduce your risk of chronic disease, including heart disease, cancer and diabetes. Aim for a minimum of 150 minutes of walking Or any other aerobic exercise per week to start harvesting the advantages.

Although hitting the gymnasium or lacing yourself for a race is excellent ways to get in shape, Hennigan says there are also major advantages for less formal types of exercises. For example, taking the stairs instead of the elevator, travel throughout the working day, do court work or clean your home can all increase your weight loss.

"It is so useful to be global throughout the day," said the dietitian. "In your metabolism, there is an area called Neat, which means thermogenesis of activity not exercise, which is all the activity that you do in a day which is not a dedicated exercise. And simply by living a style of A more active life, I can increase my calorie burn to 100, 200, 300, 400 calories per day without having to rest after, without really sweating, without having to completely reorganize my day - it's a very good hack. "

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Studies have shown that alcohol consumption can cause weight gain in several ways. These drinks can quickly accumulate on calories and many contain heaps of sugar. In addition, some people have increased food desires during alcohol consumption, and alcohol can even affect your metabolic rate.

Although cutting entirely alcohol will help you reach your weight loss goals faster, the reduction is also likely to help your progress. "I would probably still stop a drink unless I wanted," advises Hennigan.

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. If you have health questions or concerns, always consult your health care provider directly.