12 Tips That Nutritionists Really Want You To Know About Weight Loss And Diet
In these times - when social networks are everywhere, the growing awareness of the dangers of obesity is increasing and health trends are emerging and then disappear - the issue of weight loss and weight loss has become a major concern for quite a few people, even when you may be among them. So it is not surprising that nowadays such things as an arduous training regimen or other magic diets are tempting, but there is really little truth behind all these slimming tricks, which too many are sure are correct. To try to answer your questions about diet, and to prevent you from wasting your heart and soul, we have gathered for you some smart advice from expert nutritionists who will tell you what to do to lose weight and what to avoid.
1. Do not limit the supply of foods you consume, but expand it
If you are one of those who force themselves to stop eating all your favorite foods and say goodbye to them completely, you make a mistake. Instead of removing favorite dishes from the menu, add, as Rebecca Scritchfield puts it, "When you focus on how to expand your healthy eating patterns - like adding a side dish of vegetables to a pizza meal - instead of getting away from foods That you love, you release yourself from some 'diet crazies' and so on, so you keep quiet thoughts about food and trust your body in a more positive way."
2. Do not ignore the need for sleep
Our already busy pace of life, combined with all the physical activities we invest during the diet, may be somewhat impaired during our sleep. But remember: Do not give up your precious hours of sleep just to earn another hour of training at the gym. As Carolyn Apubian, an expert dietitian and weight loss manager, explains: "Sleeping less than 7-9 hours a day increases the production levels of the ghrelin hunger hormone and lowers the levels of satiety hormone, leptin." Sleep deprivation also interferes with impulse control and makes the dose Eating and adhering to healthy food choices are at least reasonable, and hours of sleep that are less than necessary lead to increased levels of cortisol in the body, which can lead to overeating. "
3. Do not be proud of your new hips, but your commitment to weight loss
In today's world, in the era of social networking, weight loss has become an event - those who manage to lose weight heavily, seek to publicize it, inform their friends of the change they have made, upload the "before" and "after" images. But while diet success is something to be proud of, and the various publications can also encourage others to take similar steps and move on to a healthier diet - do not forget to tell others about the tremendous efforts you've made to keep your figure and pride yourself first on your commitment to the process. Necessarily in your new waistline. As Rebecca Sritchfield says: "You can enjoy your body and take care of it with all weight and size."
4. Weight loss is a comprehensive lifestyle change
A good and proper diet changes your lifestyle completely, not just in terms of appearance. People tend to associate diet with weight loss alone, when in fact it is a much more complete health change. "Weight loss is more than literature on digital weight," said Chante Vijand, a Naturopathic physician and education director at a company that markets natural dietary supplements, which suggests a rapid and rapid decline in weight, but most of the results They are ephemeral and may even lead to greater weight gain once you get back to your normal eating habits. "To lose weight once and for all, you need to adopt a comprehensive lifestyle change, including eating what you eat, the way you prepare food, and frequent exercise.
5. Do not go after the herd - Choose your diet wisely
As we have said, there are a lot of popular diets today, which have gained momentum among large populations: Palau, Kato, veganism, low fat, these are just some of the more familiar names. But a mistake many of us make when choosing the right diet for them is to believe that what works well for others will work well in their case. Dr. Wijand makes it clear that "what worked for one person could make another person sick or just not be effective for him." So do not go into a comprehensive diet plan just because your good friend tried and succeeded - first consider your body If necessary, consult your family doctor and professionals, and then decide whether the method you are interested in is appropriate for you, or perhaps you should choose one.
6. Snacks are not a bad thing as you might think
If you are concerned that a small snack between meals may adversely affect your rigid diet plan, you are quite wrong. A healthy snack, consumed when hunger hits you, may help prevent overeating during meals. Healthy, protein rich snacks are the recommended option for you that will not only help the body make you feel full until the big meal, but also keep your hunger and craving for food under control. Suzanne Fisher, an expert dietitian, strongly recommends nuts, seeds, fruit, yogurt, cheese sticks and granola cuts of sugar as good snacks for a hungry hour.
7. Eat when you are hungry, not when you have the urge to eat
Many times we simply can not sense anything beyond the sudden hunger attacks that fall on us, and do not know that we are actually not hungry at all, but are simply experiencing frequent mood swings that create our uncontrollable desire for food. Nutritionists, of course, can point to this phenomenon and recommend avoiding it. Ruth Farchman, an expert dietitian, says, "It's easier to talk than to actually do it, but you have to stop thinking first of all whether you're really hungry, on a physical level, before you take the first bite."
8. Craving for food can be a natural phenomenon - know if you are in the "risk group"
Some of you may think that craving for certain foods is a personal weakness that must not be succumbed to - but you will be surprised to hear that various studies have proven that this is not a weakness but a very natural feeling. Frank Greenway, medical director of the Center for Biomedical Research in Los Angeles, explains: "We know when people are most exposed to craving (early evening) and age groups experience it more (women younger than older men). Knowing the individual 'risk factors' can help to properly control this feeling. "
9. Not all fats are bad
Many of the common diets that people do include avoiding fat intake - but should all the available fats be avoided? Foods such as avocados, nuts and dairy products contain fats in these and other levels, but in fact these are essential fats that not only do not interfere with the weight loss process, but can help. Elise Savage, a certified nutritionist from New York, explains: "Fat is slower digested than carbohydrates and proteins, so it helps to promote satiety, fatty dairy products, nuts and vegetable fat promote weight loss and do not stop it."
10. Pay attention to the medications you take
You may not really be aware of this, but certain medications - which you are likely to take - may contribute to weight gain and prevent it from being reduced. For example, there are quite a number of anti-allergy drugs that affect the body in this way. This is the reason, among other things, that it is recommended to give up non-obligated consumption of these drugs, and instead prefer to use aerosols and creams. Dr. Chandler Park notes this: "Some over-the-counter drugs can affect weight loss. I recommend people who try to reduce their weight to use antiretroviral drugs in a limited way. "
11. Rapid weight loss is not a reduction in fat
Which friend or acquaintance of yours has lost weight in a few days, and you envy his success story and want to do the same? Wait a minute and let us show you the real picture, as explained by Rachel Goodman, a certified dietitian and site owner and a blogger dedicated to a healthy lifestyle: "A sharp drop in weight, like 5 kg in two weeks, Or total abstinence from carbohydrates, is usually the result of loss of fluids and muscle mass and can be very unhealthy. This reduction does not last long, and most of those who experience it will quickly return to their previous weight ... To reduce the pounds you really want to get rid of - those that result from fats - a meal program that includes all kinds of food is required, With pleasure for more efficient fat burning. "
12. Fiber can help you lose weight faster
A diet rich in fiber is something that will be welcomed by almost every nutritionist you ask. However, many people have come to believe that by including the fibers in their daily diet, they will be able to achieve the desired decline in the fastest possible time - which is only half true, because you have to do a few extra steps to ensure that the fibers work properly in your body. "When you add fiber to your diet, it's very important to drink water during the day to avoid swelling, and you may want to consume proteins along with your fiber to promote a better feeling of satiety," said Brook Ziegler, a certified nutritionist.
Learn More About The 10 Secrets Of People Who Are Inherently Thin >>>
1. Do not limit the supply of foods you consume, but expand it
If you are one of those who force themselves to stop eating all your favorite foods and say goodbye to them completely, you make a mistake. Instead of removing favorite dishes from the menu, add, as Rebecca Scritchfield puts it, "When you focus on how to expand your healthy eating patterns - like adding a side dish of vegetables to a pizza meal - instead of getting away from foods That you love, you release yourself from some 'diet crazies' and so on, so you keep quiet thoughts about food and trust your body in a more positive way."
2. Do not ignore the need for sleep
Our already busy pace of life, combined with all the physical activities we invest during the diet, may be somewhat impaired during our sleep. But remember: Do not give up your precious hours of sleep just to earn another hour of training at the gym. As Carolyn Apubian, an expert dietitian and weight loss manager, explains: "Sleeping less than 7-9 hours a day increases the production levels of the ghrelin hunger hormone and lowers the levels of satiety hormone, leptin." Sleep deprivation also interferes with impulse control and makes the dose Eating and adhering to healthy food choices are at least reasonable, and hours of sleep that are less than necessary lead to increased levels of cortisol in the body, which can lead to overeating. "
3. Do not be proud of your new hips, but your commitment to weight loss
In today's world, in the era of social networking, weight loss has become an event - those who manage to lose weight heavily, seek to publicize it, inform their friends of the change they have made, upload the "before" and "after" images. But while diet success is something to be proud of, and the various publications can also encourage others to take similar steps and move on to a healthier diet - do not forget to tell others about the tremendous efforts you've made to keep your figure and pride yourself first on your commitment to the process. Necessarily in your new waistline. As Rebecca Sritchfield says: "You can enjoy your body and take care of it with all weight and size."
4. Weight loss is a comprehensive lifestyle change
A good and proper diet changes your lifestyle completely, not just in terms of appearance. People tend to associate diet with weight loss alone, when in fact it is a much more complete health change. "Weight loss is more than literature on digital weight," said Chante Vijand, a Naturopathic physician and education director at a company that markets natural dietary supplements, which suggests a rapid and rapid decline in weight, but most of the results They are ephemeral and may even lead to greater weight gain once you get back to your normal eating habits. "To lose weight once and for all, you need to adopt a comprehensive lifestyle change, including eating what you eat, the way you prepare food, and frequent exercise.
5. Do not go after the herd - Choose your diet wisely
As we have said, there are a lot of popular diets today, which have gained momentum among large populations: Palau, Kato, veganism, low fat, these are just some of the more familiar names. But a mistake many of us make when choosing the right diet for them is to believe that what works well for others will work well in their case. Dr. Wijand makes it clear that "what worked for one person could make another person sick or just not be effective for him." So do not go into a comprehensive diet plan just because your good friend tried and succeeded - first consider your body If necessary, consult your family doctor and professionals, and then decide whether the method you are interested in is appropriate for you, or perhaps you should choose one.
6. Snacks are not a bad thing as you might think
If you are concerned that a small snack between meals may adversely affect your rigid diet plan, you are quite wrong. A healthy snack, consumed when hunger hits you, may help prevent overeating during meals. Healthy, protein rich snacks are the recommended option for you that will not only help the body make you feel full until the big meal, but also keep your hunger and craving for food under control. Suzanne Fisher, an expert dietitian, strongly recommends nuts, seeds, fruit, yogurt, cheese sticks and granola cuts of sugar as good snacks for a hungry hour.
7. Eat when you are hungry, not when you have the urge to eat
Many times we simply can not sense anything beyond the sudden hunger attacks that fall on us, and do not know that we are actually not hungry at all, but are simply experiencing frequent mood swings that create our uncontrollable desire for food. Nutritionists, of course, can point to this phenomenon and recommend avoiding it. Ruth Farchman, an expert dietitian, says, "It's easier to talk than to actually do it, but you have to stop thinking first of all whether you're really hungry, on a physical level, before you take the first bite."
8. Craving for food can be a natural phenomenon - know if you are in the "risk group"
Some of you may think that craving for certain foods is a personal weakness that must not be succumbed to - but you will be surprised to hear that various studies have proven that this is not a weakness but a very natural feeling. Frank Greenway, medical director of the Center for Biomedical Research in Los Angeles, explains: "We know when people are most exposed to craving (early evening) and age groups experience it more (women younger than older men). Knowing the individual 'risk factors' can help to properly control this feeling. "
9. Not all fats are bad
Many of the common diets that people do include avoiding fat intake - but should all the available fats be avoided? Foods such as avocados, nuts and dairy products contain fats in these and other levels, but in fact these are essential fats that not only do not interfere with the weight loss process, but can help. Elise Savage, a certified nutritionist from New York, explains: "Fat is slower digested than carbohydrates and proteins, so it helps to promote satiety, fatty dairy products, nuts and vegetable fat promote weight loss and do not stop it."
10. Pay attention to the medications you take
You may not really be aware of this, but certain medications - which you are likely to take - may contribute to weight gain and prevent it from being reduced. For example, there are quite a number of anti-allergy drugs that affect the body in this way. This is the reason, among other things, that it is recommended to give up non-obligated consumption of these drugs, and instead prefer to use aerosols and creams. Dr. Chandler Park notes this: "Some over-the-counter drugs can affect weight loss. I recommend people who try to reduce their weight to use antiretroviral drugs in a limited way. "
11. Rapid weight loss is not a reduction in fat
Which friend or acquaintance of yours has lost weight in a few days, and you envy his success story and want to do the same? Wait a minute and let us show you the real picture, as explained by Rachel Goodman, a certified dietitian and site owner and a blogger dedicated to a healthy lifestyle: "A sharp drop in weight, like 5 kg in two weeks, Or total abstinence from carbohydrates, is usually the result of loss of fluids and muscle mass and can be very unhealthy. This reduction does not last long, and most of those who experience it will quickly return to their previous weight ... To reduce the pounds you really want to get rid of - those that result from fats - a meal program that includes all kinds of food is required, With pleasure for more efficient fat burning. "
12. Fiber can help you lose weight faster
A diet rich in fiber is something that will be welcomed by almost every nutritionist you ask. However, many people have come to believe that by including the fibers in their daily diet, they will be able to achieve the desired decline in the fastest possible time - which is only half true, because you have to do a few extra steps to ensure that the fibers work properly in your body. "When you add fiber to your diet, it's very important to drink water during the day to avoid swelling, and you may want to consume proteins along with your fiber to promote a better feeling of satiety," said Brook Ziegler, a certified nutritionist.
Learn More About The 10 Secrets Of People Who Are Inherently Thin >>>
