There is a better way to lose weight. These dietary tips can help you avoid difficulties and achieve lasting weight loss.
What is the best diet for healthy weight loss?
Choose any diet book and it will say it contains all the answers to successfully lose all the weight you want and not get it back. Some claim that the key is to eat less and exercise more, others that fat reduction is the only way to go, while others prescribe carbohydrate reduction. So what should we believe?
The truth is that there is no single solution for healthy and permanent weight loss. What works for a person may not work for you because our bodies react differently to different foods,
depending on genetics and other health factors. To find the right weight loss method for you, it will likely take time and require patience, commitment and some experimentation with different foods and diets.
While some people respond well to calorie counting or similar restrictive methods, others respond better to more freedom in planning their weight loss programs. Being free to simply avoid fried foods or reduce refined carbohydrates can prepare them for success.
So don't be too discouraged if a diet that worked for someone else doesn't work for you. And don't fight if a diet seems too restrictive. Ultimately, a diet only works for you if you can follow it over time.
Remember: While there is no easy solution to losing weight, there are many things you can do to develop a healthier relationship with food, to curb the emotional triggers of overeating, and to achieve a healthy weight. .
Four popular weight loss strategies
1. Cut calories
Some experts believe that effective weight control is reduced to a simple equation: if you eat fewer calories than you burn, you lose weight. Sounds easy, right? So why is it so difficult to lose weight?
- Weight loss is not a linear event over time.
When you cut calories, you can lose weight in the first few weeks, for example, and then something changes. Eat the same amount of calories but lose less or no weight. In fact, when you lose weight, you lose water and lean tissue, as well as fat, your metabolism slows down and your body changes differently. So to continue losing weight every week, you need to keep cutting calories.
- A calorie is not always a calorie.
Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick to sustained weight loss is to give up high-calorie foods, but don't feel full (like candy) and replace them with foods that fill you up without being full of calories (like vegetables) .
- Many of us do not always eat just to satisfy hunger.
We also turn to food for comfort or to relieve stress, which can quickly derail any weight loss plan.
2. Cut the carbohydrates.
Another way of looking at weight loss identifies the problem not as consuming too many calories, but rather how the body accumulates fat after consuming carbohydrates, particularly the role of the hormone insulin. When you eat a meal, dietary carbohydrates enter the bloodstream as glucose. To control your blood sugar, your body always burns this glucose before burning fat from a meal.
If you eat a carbohydrate-rich meal (a lot of pasta, rice, bread, or potato chips, for example), your body releases insulin to help remove all of this glucose from the blood.
In addition to regulating blood sugar, insulin does two things: it prevents fat cells from releasing fat so that the body burns as fuel (because its priority is to burn glucose) and creates more fat cells to store everything that your body cannot burn
The result is that you are gaining weight and that your body now needs more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you are thirsty for carbohydrates and thus begin a vicious cycle of carbohydrate intake and weight gain. To lose weight, according to the reasoning, you must break this cycle by reducing carbohydrates.
Most low-carb diets recommend replacing carbohydrates with protein and fat, which could have long-term negative effects on your health. If you're trying a low-carb diet, you can reduce your risk and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating a lot. of leaves. Green and not plant hierarchy.
3. Cut the fat
It is a mainstay of many diets: if you do not want to gain weight, do not eat fat. Walk around any supermarket aisle and you'll be bombarded with low-fat snacks, dairy, and packaged foods. But while our lean fat options have exploded, so have obesity rates. So why have low fat diets not worked for more of us?
Not all fats are bad. Healthy or "good" fats can really help you control your weight, control your mood and fight fatigue. The unsaturated fats found in avocados, nuts, seeds, soy milk, tofu and blue fish can help fill it up, while adding tasty olive oil to a vegetable dish, for example. , can make It easier to eat healthy food and improve the overall quality of your diet.
We often make bad commitments. Many of us make the mistake of replacing fat with empty calories from sugar and refined carbohydrates. Instead of eating whole yogurt, for example, we eat low-fat or fat-free versions that are filled with sugar to compensate for the loss of flavor. Or we trade our fatty bacon for a muffin or donut that causes rapid spikes in blood sugar.
4. Follow the Mediterranean diet
The Mediterranean diet emphasizes the consumption of good fats and good carbohydrates, as well as large amounts of fresh fruits and vegetables, nuts, fish and olive oil, and only small amounts of meat and cheese. However, the Mediterranean diet is not limited to food. Regular physical activity and sharing meals with others are also important.
Whichever weight loss strategy you try, it is important to stay motivated and avoid common eating difficulties, such as emotional eating.
Control emotional eating
We don't always eat just to satisfy hunger. Too often, we turn to food when we are stressed or anxious, which can eliminate any diet and lead to weight loss. Do you eat when you are worried, bored or alone?
Do you eat snacks in front of the television at the end of a stressful day? Recognizing your emotional triggers can make a difference in your efforts to lose weight. If you eat when you are:
Stressed: find healthier ways to calm down. Try practicing yoga, meditation, or soaking in a hot bath.
Low energy consumption: find other elevators in the middle of the afternoon. Try walking around the neighborhood, listening to stimulating music, or taking a nap.
Lonely or boring: communicate with others instead of looking for the fridge. Call a friend who makes you laugh, walk your dog or go to the library, mall or park, where there are people.
Instead, practice conscious eating
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It is too easy to overeat without thinking.
Pay attention. Eat slowly enjoying the smells and textures of your food. If your mind wanders, gently turn your attention back to your food and taste.
Mix things up to focus on the eating experience. Try using chopsticks instead of a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that you have had enough. Don't feel like you have to always clean your plate.
Stay motivated
Permanent weight loss requires healthy changes in your lifestyle and food choices. To stay motivated:
Find an encouraging section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to influence weight loss and healthy eating throughout life. Seek support, whether in the form of family, friends or a support group, to get the encouragement you need.
Slowly but surely, we did it. Losing weight too quickly can have damaging effects on your mind and body, making you feel lazy, exhausted and sick. Try to lose one or two pounds a week to lose fat instead of water and muscle.
Set goals to stay motivated. Short-term goals, like wanting to wear a bikini for the summer, usually don't work as well as wanting to feel safer or healthier for the sake of your children. When the temptation strikes, focus on the benefits of better health.
Use tools to track your progress. Apps for smartphones, physical activity trackers, or just keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
Sleep a lot Lack of sleep stimulates your appetite, so you want more food than usual; At the same time, avoid feeling satisfied, so you want to continue eating. Lack of sleep can also affect your motivation, so look for eight hours of quality sleep a night.
Cut down on sugar and refined carbohydrates
Whether or not you specifically want to cut down on carbohydrates, most of us eat unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, cakes, white flour, white rice . and sweet cereal for breakfast. However, replacing refined carbohydrates with their integrated counterparts and eliminating sweets and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many low-fat foods. Since your body gets everything it needs from natural sugar in food, all that added sugar is nothing but many empty calories and unhealthy spikes in blood sugar.
Stock up on fruits, vegetables and fiber
Even if you cut calories, it doesn't necessarily mean that you should eat less food. Fiber-rich foods like fruits, vegetables, beans and whole grains are larger and take longer to digest, making them plentiful and great for losing weight.
In general, it is normal to eat as much fresh fruit and starchy foods as you want. You will feel full before eating too many calories.
Eat raw or steamed vegetables, not fried or breaded, and dress them with herbs and spices or a little olive oil to flavor.
Add fruits to low sugar cereals: blueberries, strawberries, sliced bananas. You will still enjoy a lot of sweetness, but with fewer calories, less sugar and more fiber.
Loose sandwiches adding healthy vegetable options like lettuce, tomato, sprouts, cucumber and avocado.
Eat carrots or celery with hummus instead of high-calorie fries and dip them.
Add more vegetables to your favorite main dishes to make your dish more consistent. Even pasta and stir-fry can be adapted to the diet if you use less noodles and more vegetables.
Start your meal with a salad or vegetable soup to help you fill up and eat less of your appetizer.
Take charge of your food environment
Prepare to lose weight by managing your food environment: when you eat, how much you eat, and what foods make it readily available.
Cook your own meals at home.
This allows you to control both the portion size and what goes into the food. Restaurants and packaged foods typically contain much more sugar, fats and unhealthy calories than home cooked foods, and the portions tend to be larger.
Use smaller portions.
Use small plates, bowls and cups to enlarge your portions. Do not eat in large bowls or directly in food containers, which makes it difficult to assess how much you have eaten.
Eat early
Studies suggest that consuming more calories daily at breakfast and less at dinner can help you lose more pounds. Eating a bigger, healthier breakfast can speed up your metabolism, make you hungry during the day, and give you more time to burn calories.
Fast 14 hours a day.
Try dining earlier in the day, then fast until breakfast the next morning. Eating only when you are more active and giving your digestion an extended rest can help you lose weight.
Plan your meals and snacks in advance.
You can prepare your own snacks in small portions in plastic bags or containers. Eating on a schedule will help you avoid eating when you are not very hungry.
Drink more water.
Thirst can often be mistaken for hunger, so by drinking water, you can avoid extra calories.
Limit the amount of appetizing food you have at home.
If you share a kitchen with dieters, keep clement food out of sight.
Move
The extent to which exercise helps you lose weight is questionable, but the benefits go far beyond burning calories. Exercise can increase your metabolism and improve your outlook, and it's something you can benefit from right now. Take a walk, stretch, get active and you will have more energy and motivation to tackle the other steps of your weight loss program.
Do you have little time for a long workout? Three 10-minute workouts per day can be as good as a 30-minute workout.
Remember: everything is better than nothing. Start slowly with small amounts of physical activity each day. Then, when you start to lose weight and have more energy, you will find it easier to do more physical activity.
Find the exercise you like. Try walking with a friend, dancing, walking, biking, playing frisbee with a dog, playing basketball, or playing activity-based video games with your children.
Maintain weight
You may have heard the widely cited statistics that 95% of people who lose weight while dieting will gain it in a few years, if not a few months. Although there is not much solid evidence to support this claim, it is true that many weight loss plans fail in the long run.
Often, it is simply because overly restrictive diets are very difficult to maintain over time. However, this does not mean that your weight loss attempts are doomed to failure. Far from.
Since its creation in 1994, the National Weight Control Registry (NWCR) in the United States has followed more than 10,000 people who have lost significant amounts of weight and maintained it for long periods.
The study found that participants who successfully maintained their weight loss shared some common strategies. Whatever diet you use for weight loss, adopting these habits can help you avoid it:
Stay physically active. A successful diet in the NWCR study exercise for about 60 minutes, usually by walking.
Keep a food journal. Recording what you eat each day helps you stay responsible and motivated.
Eat breakfast every day. Most often in the study, these are grains and fruits. Breakfast increases metabolism and prevents hunger later in the day.
Eat more fiber and less unhealthy fat than the typical American diet.
Check the scale regularly. Weighing you weekly can help you detect small weight gains, allowing you to take corrective action quickly before the problem gets worse.
Watch less television. Reducing the amount of time you spend sitting in front of a screen can be key to adopting a more active lifestyle and preventing weight gain.
how to lose weight, How to Lose Weight and Not Recover, lose, lose weight, Not Recover, Weight, Weight Loss,
What is the best diet for healthy weight loss?
Choose any diet book and it will say it contains all the answers to successfully lose all the weight you want and not get it back. Some claim that the key is to eat less and exercise more, others that fat reduction is the only way to go, while others prescribe carbohydrate reduction. So what should we believe?
The truth is that there is no single solution for healthy and permanent weight loss. What works for a person may not work for you because our bodies react differently to different foods,
depending on genetics and other health factors. To find the right weight loss method for you, it will likely take time and require patience, commitment and some experimentation with different foods and diets.
While some people respond well to calorie counting or similar restrictive methods, others respond better to more freedom in planning their weight loss programs. Being free to simply avoid fried foods or reduce refined carbohydrates can prepare them for success.
So don't be too discouraged if a diet that worked for someone else doesn't work for you. And don't fight if a diet seems too restrictive. Ultimately, a diet only works for you if you can follow it over time.
Remember: While there is no easy solution to losing weight, there are many things you can do to develop a healthier relationship with food, to curb the emotional triggers of overeating, and to achieve a healthy weight. .
Four popular weight loss strategies
1. Cut calories
Some experts believe that effective weight control is reduced to a simple equation: if you eat fewer calories than you burn, you lose weight. Sounds easy, right? So why is it so difficult to lose weight?
- Weight loss is not a linear event over time.
When you cut calories, you can lose weight in the first few weeks, for example, and then something changes. Eat the same amount of calories but lose less or no weight. In fact, when you lose weight, you lose water and lean tissue, as well as fat, your metabolism slows down and your body changes differently. So to continue losing weight every week, you need to keep cutting calories.
- A calorie is not always a calorie.
Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick to sustained weight loss is to give up high-calorie foods, but don't feel full (like candy) and replace them with foods that fill you up without being full of calories (like vegetables) .
- Many of us do not always eat just to satisfy hunger.
We also turn to food for comfort or to relieve stress, which can quickly derail any weight loss plan.
2. Cut the carbohydrates.
Another way of looking at weight loss identifies the problem not as consuming too many calories, but rather how the body accumulates fat after consuming carbohydrates, particularly the role of the hormone insulin. When you eat a meal, dietary carbohydrates enter the bloodstream as glucose. To control your blood sugar, your body always burns this glucose before burning fat from a meal.
If you eat a carbohydrate-rich meal (a lot of pasta, rice, bread, or potato chips, for example), your body releases insulin to help remove all of this glucose from the blood.
In addition to regulating blood sugar, insulin does two things: it prevents fat cells from releasing fat so that the body burns as fuel (because its priority is to burn glucose) and creates more fat cells to store everything that your body cannot burn
The result is that you are gaining weight and that your body now needs more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you are thirsty for carbohydrates and thus begin a vicious cycle of carbohydrate intake and weight gain. To lose weight, according to the reasoning, you must break this cycle by reducing carbohydrates.
Most low-carb diets recommend replacing carbohydrates with protein and fat, which could have long-term negative effects on your health. If you're trying a low-carb diet, you can reduce your risk and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating a lot. of leaves. Green and not plant hierarchy.
3. Cut the fat
It is a mainstay of many diets: if you do not want to gain weight, do not eat fat. Walk around any supermarket aisle and you'll be bombarded with low-fat snacks, dairy, and packaged foods. But while our lean fat options have exploded, so have obesity rates. So why have low fat diets not worked for more of us?
Not all fats are bad. Healthy or "good" fats can really help you control your weight, control your mood and fight fatigue. The unsaturated fats found in avocados, nuts, seeds, soy milk, tofu and blue fish can help fill it up, while adding tasty olive oil to a vegetable dish, for example. , can make It easier to eat healthy food and improve the overall quality of your diet.
We often make bad commitments. Many of us make the mistake of replacing fat with empty calories from sugar and refined carbohydrates. Instead of eating whole yogurt, for example, we eat low-fat or fat-free versions that are filled with sugar to compensate for the loss of flavor. Or we trade our fatty bacon for a muffin or donut that causes rapid spikes in blood sugar.
4. Follow the Mediterranean diet
The Mediterranean diet emphasizes the consumption of good fats and good carbohydrates, as well as large amounts of fresh fruits and vegetables, nuts, fish and olive oil, and only small amounts of meat and cheese. However, the Mediterranean diet is not limited to food. Regular physical activity and sharing meals with others are also important.
Whichever weight loss strategy you try, it is important to stay motivated and avoid common eating difficulties, such as emotional eating.
Control emotional eating
We don't always eat just to satisfy hunger. Too often, we turn to food when we are stressed or anxious, which can eliminate any diet and lead to weight loss. Do you eat when you are worried, bored or alone?
Do you eat snacks in front of the television at the end of a stressful day? Recognizing your emotional triggers can make a difference in your efforts to lose weight. If you eat when you are:
Stressed: find healthier ways to calm down. Try practicing yoga, meditation, or soaking in a hot bath.
Low energy consumption: find other elevators in the middle of the afternoon. Try walking around the neighborhood, listening to stimulating music, or taking a nap.
Lonely or boring: communicate with others instead of looking for the fridge. Call a friend who makes you laugh, walk your dog or go to the library, mall or park, where there are people.
Instead, practice conscious eating
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It is too easy to overeat without thinking.
Pay attention. Eat slowly enjoying the smells and textures of your food. If your mind wanders, gently turn your attention back to your food and taste.
Mix things up to focus on the eating experience. Try using chopsticks instead of a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that you have had enough. Don't feel like you have to always clean your plate.
Stay motivated
Permanent weight loss requires healthy changes in your lifestyle and food choices. To stay motivated:
Find an encouraging section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to influence weight loss and healthy eating throughout life. Seek support, whether in the form of family, friends or a support group, to get the encouragement you need.
Slowly but surely, we did it. Losing weight too quickly can have damaging effects on your mind and body, making you feel lazy, exhausted and sick. Try to lose one or two pounds a week to lose fat instead of water and muscle.
Set goals to stay motivated. Short-term goals, like wanting to wear a bikini for the summer, usually don't work as well as wanting to feel safer or healthier for the sake of your children. When the temptation strikes, focus on the benefits of better health.
Use tools to track your progress. Apps for smartphones, physical activity trackers, or just keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
Sleep a lot Lack of sleep stimulates your appetite, so you want more food than usual; At the same time, avoid feeling satisfied, so you want to continue eating. Lack of sleep can also affect your motivation, so look for eight hours of quality sleep a night.
Cut down on sugar and refined carbohydrates
Whether or not you specifically want to cut down on carbohydrates, most of us eat unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, cakes, white flour, white rice . and sweet cereal for breakfast. However, replacing refined carbohydrates with their integrated counterparts and eliminating sweets and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many low-fat foods. Since your body gets everything it needs from natural sugar in food, all that added sugar is nothing but many empty calories and unhealthy spikes in blood sugar.
Stock up on fruits, vegetables and fiber
Even if you cut calories, it doesn't necessarily mean that you should eat less food. Fiber-rich foods like fruits, vegetables, beans and whole grains are larger and take longer to digest, making them plentiful and great for losing weight.
In general, it is normal to eat as much fresh fruit and starchy foods as you want. You will feel full before eating too many calories.
Eat raw or steamed vegetables, not fried or breaded, and dress them with herbs and spices or a little olive oil to flavor.
Add fruits to low sugar cereals: blueberries, strawberries, sliced bananas. You will still enjoy a lot of sweetness, but with fewer calories, less sugar and more fiber.
Loose sandwiches adding healthy vegetable options like lettuce, tomato, sprouts, cucumber and avocado.
Eat carrots or celery with hummus instead of high-calorie fries and dip them.
Add more vegetables to your favorite main dishes to make your dish more consistent. Even pasta and stir-fry can be adapted to the diet if you use less noodles and more vegetables.
Start your meal with a salad or vegetable soup to help you fill up and eat less of your appetizer.
Take charge of your food environment
Prepare to lose weight by managing your food environment: when you eat, how much you eat, and what foods make it readily available.
Cook your own meals at home.
This allows you to control both the portion size and what goes into the food. Restaurants and packaged foods typically contain much more sugar, fats and unhealthy calories than home cooked foods, and the portions tend to be larger.
Use smaller portions.
Use small plates, bowls and cups to enlarge your portions. Do not eat in large bowls or directly in food containers, which makes it difficult to assess how much you have eaten.
Eat early
Studies suggest that consuming more calories daily at breakfast and less at dinner can help you lose more pounds. Eating a bigger, healthier breakfast can speed up your metabolism, make you hungry during the day, and give you more time to burn calories.
Fast 14 hours a day.
Try dining earlier in the day, then fast until breakfast the next morning. Eating only when you are more active and giving your digestion an extended rest can help you lose weight.
Plan your meals and snacks in advance.
You can prepare your own snacks in small portions in plastic bags or containers. Eating on a schedule will help you avoid eating when you are not very hungry.
Drink more water.
Thirst can often be mistaken for hunger, so by drinking water, you can avoid extra calories.
Limit the amount of appetizing food you have at home.
If you share a kitchen with dieters, keep clement food out of sight.
Move
The extent to which exercise helps you lose weight is questionable, but the benefits go far beyond burning calories. Exercise can increase your metabolism and improve your outlook, and it's something you can benefit from right now. Take a walk, stretch, get active and you will have more energy and motivation to tackle the other steps of your weight loss program.
Do you have little time for a long workout? Three 10-minute workouts per day can be as good as a 30-minute workout.
Remember: everything is better than nothing. Start slowly with small amounts of physical activity each day. Then, when you start to lose weight and have more energy, you will find it easier to do more physical activity.
Find the exercise you like. Try walking with a friend, dancing, walking, biking, playing frisbee with a dog, playing basketball, or playing activity-based video games with your children.
Maintain weight
You may have heard the widely cited statistics that 95% of people who lose weight while dieting will gain it in a few years, if not a few months. Although there is not much solid evidence to support this claim, it is true that many weight loss plans fail in the long run.
Often, it is simply because overly restrictive diets are very difficult to maintain over time. However, this does not mean that your weight loss attempts are doomed to failure. Far from.
Since its creation in 1994, the National Weight Control Registry (NWCR) in the United States has followed more than 10,000 people who have lost significant amounts of weight and maintained it for long periods.
The study found that participants who successfully maintained their weight loss shared some common strategies. Whatever diet you use for weight loss, adopting these habits can help you avoid it:
Stay physically active. A successful diet in the NWCR study exercise for about 60 minutes, usually by walking.
Keep a food journal. Recording what you eat each day helps you stay responsible and motivated.
Eat breakfast every day. Most often in the study, these are grains and fruits. Breakfast increases metabolism and prevents hunger later in the day.
Eat more fiber and less unhealthy fat than the typical American diet.
Check the scale regularly. Weighing you weekly can help you detect small weight gains, allowing you to take corrective action quickly before the problem gets worse.
Watch less television. Reducing the amount of time you spend sitting in front of a screen can be key to adopting a more active lifestyle and preventing weight gain.
how to lose weight, How to Lose Weight and Not Recover, lose, lose weight, Not Recover, Weight, Weight Loss,
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