How to lose weight, according to nutritionists | LIMITED TIME OFFER !

<p type = "text" content = "You've probably heard that you can not & nbsp;to do the exercise& nbsp; a poor diet. What you put in your body is important, especially if you want to lose weight safely. "Food is everything, and exercise is an extra credit, "says & nbsp;Ilana Muhlstein, MS, RDN, who is part of the management team for the & nbsp;American Heart Association. "In the end, everyone needs the diet part to understand what works for the sake of losing weight in a dietary perspective." "Data-reactid =" 16 "> You have probably already heard that you could". Do not exercise a bad diet, so what you put in your body is important, especially if you are looking to lose weight safely. "Food is everything, and exercise is an extra credit," says Ilana Muhlstein, MS, RDN, who is a member of the management team of the American Heart Association. "The bottom line is that everyone has the right to food in order to understand what works in a diet-based perspective to lose weight."

<p type = "text" content = "Muhlstein maintains this idea once you've focused on creating & nbsp;balanced diet& nbsp; changes, then you can start incorporating exercise, which will make you feel good and help you & nbsp;boost your metabolism. "data-reactid =" 24 "> According to Muhlstein, once you've focused on healthy eating changes, you can start incorporating exercise, which will make you feel good. and will help you boost your metabolism.

<p type = "text" content = "This does not mean that the exercise should be secondary to the food. & nbsp;Katie Hake, RDN, ACSM-CPT, notes that fitness is not just about burning calories; it can also help you change your point of view about the type of food you want to consume so that your body is well nourished. "data-reactid =" 32 "> This is not to say that exercise should be secondary to diet Katie Hake, RDN, ACSM-CPT, finds that fitness is not just about burning calories, it can also help you change your vision of the type of food you want to eat so that your body is well nourished.

<p type = "text" content = "" I find that a large number of clients tend to be more successful when they're in the same time. "exercise, not necessarily because they burn more calories, but because it creates this change in the state of mind of Look what my body can do physically in the gym; how is it going to help me mentally with the different decisions I make and the foods I eat, "said the hake. data-reactid = "33"> "I find that many clients tend to be more successful when they do exercise, not necessarily because they burn more calories, but because that it creates a change of mentality Look what my body can do physically in the gym; how is it going to help me mentally with the different decisions I make and the foods I eat, "said the hake.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Debbie S. Fetter, PhD, assistant professor of nutrition education at UC Davis University, agrees that "your dietary habits and your level of activity both influence on sustainable weight loss and work together for loss of sustainable weight ". "data-reactid =" 43 "> Debbie S. Fetter, PhD, assistant professor of nutrition education at UC Davis, agrees that" your eating habits and activity level have a decisive influence and help you lose sustainable weight ".

Read on for tips for safe and lasting weight loss by experts.

1. Write down your goals

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Fetter suggests to be specific when defining your goals. Rather than saying you want to lose weight, she recommends breaking it down: think about the weight you want to lose, how long you live, and how you plan to reach your goal. "Setting a specific goal will make it a reality," said Fetter, who suggests thinking about the acronym S.M.A.R.T. objectives, which represents specific, measurable, exploitable, relevant and time-bound objectives. "When it looks more like a habit and a pattern, it's not necessary to be so rigorous."

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "If you know you're the type to finish a & nbsp;whole bag of chips& nbsp; When you look at Netflix on the couch (guilty!), Maybe put the french fries in a bowl next time so that you know how much you are eating and when you have finished eating. "Find behaviors you can change," says Fetter. "Data-reactid =" 62 "> If you know you're the type to finish an entire bag of chips while watching Netflix on the couch (guilty!), Maybe next time Spread the fries in a bowl, so that you know how much you consume and when you finish eating. "Find the behaviors you can change," says Fetter.

Hake also believes that one must pay attention to habits rather than just focusing on what one eats, stating, "Do you check before and after a meal to see if you are eating the amount or the type of food that will help you feel better.This can help determine if you are eating based on social circumstances, emotions or stress. "

4. Drink more water

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<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Before each meal, Muhlstein recommends & nbsp;drink water& nbsp; first, about 16 ounces if possible. "Everyone always thinks that he is hungry and more often we are thirsty and we do not realize it," says Muhlstein. Drinking water "creates a greater sense of fullness and helps reduce your appetite." Do not forget to stay hydrated before, during and after a workout. Muhlstein urges people to increase their water needs while exercising and thinking about "half a minute in ounces". A 60 minute workout should therefore include 30 ounces of water. "Data-reactid =" 73 "> Before each meal, Muhlstein recommends drinking water in the first place, about 16 ounces if possible." Everyone still thinks that he is hungry and more often we We are thirsty and we do not realize it, "Muhlstein expresses." Drinking water "creates a greater sense of fullness and acts to help minimize your appetite. "Do not forget to stay hydrated before, during and after a workout session as well." Muhlstein urges people to increase their water needs while doing exercise and thinking about "a half" -minute in ounces. "workout should include 30 ounces of water.

<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Instead of looking to & nbsp;healthy food& nbsp; you think you have to have to eat, consider the nutritional options you would actually have want to eat. "Too often, people try to force themselves to eat what they consider to be healthy foods all the time, and they do not like it at all," Fetter says. Think of vegetables, fruits and whole grains that you can prepare in different ways. If you are tired of eating steamed broccoli, change it and go for a roasted broccoli with a little olive oil and seasoning, for example. "Data-reactid =" 81 "> Instead of looking for healthy foods, do you think to have to eat, consider nutritious options want to eat. "Too often, people try to force themselves to eat what they consider to be healthy foods all the time, and they do not like it at all," Fetter says. Think of vegetables, fruits and whole grains that you can prepare in different ways. If you are tired of eating steamed broccoli, change it and go for a roasted broccoli with a little olive oil and seasoning, for example.

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "When it comes to consuming Muhlstein says, "It's like drinking sugar." Instead, it's more beneficial to eat & nbsp;whole fruitsThus, you can benefit from "the feeling of chewing that contributes to the fullness and fiber that fills your stomach". "data-reactid =" 89 "> When it comes to consuming fruit juice, Muhlstein says:" It's like drinking sugar. "Instead, it is more beneficial to eat whole fruits, so that you can benefit from" the feeling of chewing that contributes to fullness and the fiber that actually fills your stomach ".

<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "" Many people want to focus on what they want in go out, but the most effective and efficient way to change your diet, help you lose weight, and feel full throughout your journey is to add & nbsp;more vegetables& nbsp; at your meal, "says Muhlstein, adding Fetter:" The fiber and water from the vegetables help you satiate. "So, the next time you plan to make an omelette, do not hesitate to add mushrooms, peppers and onions cut in soon." data-reactid = "97"> "Many people want to focus on what they want out, but the best and most effective way to change your food, help you lose weight, feel full and satisfied along the way, is to add more vegetables to your meal, "says Muhlstein. Fetter adds, "Fiber and water from vegetables help fill you up." So, next time you plan to make an omelette, do not hesitate to add mushrooms, peppers and chopped onions.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Similar to vegetables, it is important to include lean sources of protein (some recommendations & nbsp;right here) at each meal. & nbsp;Research& nbsp; showed that "protein-rich meals lead to a reduction in subsequent energy intake". Other & nbsp;benefits of protein& nbsp; increase your metabolism, improve your mood and keep your hair and nails healthy. "data-reactid =" 105 "> As with vegetables, it is important to include lean protein sources (a few recommendations here) at each meal.Search research has shown that" high-protein meals lead to a decrease in protein ". 39; energy intake. "The other benefits of proteins include increasing your metabolism, improving your mood, and preserving your hair and nails.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Healthy fat helps" to increase fullness because fat slows down digestion, "adds Fetter, who notes that there are two essential fatty acids, linoleic acid and linolenic acid, that we need to eliminate from our diet. Linoleic acid (omega-6 fatty acid) is found in vegetable oils, nuts and seeds, while linolenic acid (omega-3 fatty acid) occurs in oily fish, including salmon and salmon. tuna, flax seeds and nuts. Fetter also points out: "When it comes to fat, it's been used for many years & nbsp;essential functions in the body. This is not just an insulation for organs and a source of calories for energy; this helps the hormonal responses. "" Data-reactid = "113"> Healthy fats help "increase fullness, because fats slow down digestion and add flavor," says Fetter, who notes that there are two essential fatty acids: l & rsquo; Linoleic acid and linolenic acid – that we need to get out of our diet. Linoleic acid (omega-6 fatty acid) is found in vegetable oils, nuts and seeds, while linolenic acid (omega-3 fatty acid) appears in oily fish, including the salmon and tuna, flax seeds and nuts. Fetter also points out: "When it comes to fat, it is used for many vital functions of the body.This is not just an insulation for the organs and a source of calories for the body. It also helps hormonal responses. "

However, Muhlstein advises people to be more attentive when eating healthy and high fat foods. "People eat whole avocados at a time, but the recommendation for fat intake is about 20 to 30 percent of our daily caloric intake," she says. "I think people need to be more moderate with healthy fats.We live in a culture of extremes, so that people hear about fat, and they run so far that it's just eating food." Coconut oil and add it to one's coffee .This is not necessary .and does not necessarily go to help you lose weight. "

<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "You've probably heard about how & nbsp;ketoGluten-free and paleo diets have helped people lose weight. But before considering these approaches, Hake explains, "For most people, if you do not have a genetic disorder or are generally healthy, you do not have to cut any food groups. restrict or delete a certain group of foods, that if we do it long enough, history repeats itself. In the end, we switch back in the other direction, and we end up wanting & nbsp;eat all the carbohydrates& nbsp; in our pantry. "It's always best to work with a dietitian when thinking about these diets because each person's nutritional needs may vary." data-reactid = "122"> You've probably heard about how keto, paleo and gluten-free diets have helped people lose weight. But before considering these approaches, Hake explains, "For most people, if you do not have a genetic disorder or are generally healthy, you do not have to cut any food groups. restrict or delete a certain group of foods, that if we do it long enough, history repeats itself. Finally, we switch to the other direction, and we end up wanting to eat all the carbohydrates in our pantry. "It's always best to work with a dietitian when thinking about these diets, as each person's nutritional needs may vary.

<p class = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Jumping on the treadmill does not have to be your the only option for physical activity (unless you prefer it, go for it.) You have a choice of many physical activities, from & nbsp;HIIT Training& nbsp;dance classes, or & nbsp;yoga session. Once you have found an exercise that interests you, Fetter encourages people to check their weekly schedule and use a pencil during these sessions where there is some free time in their calendars. According to the American Heart Association, the & nbsp;current recommendations on physical activity& nbsp; For adults, 150 minutes of moderate to vigorous movements per week. "data-reactid =" 130 "> Riding on the treadmill should not be your only exercise option (unless it is your preference, please You have a choice of a variety of physical activities, whether it's a HIIT workout, a dance class or a yoga session.According to the American Heart Association, the current recommendations for physical activity for adults consist of in 150 minutes of moderate to vigorous movements per week.

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Research& nbsp; showed that & nbsp;lack of sleep& nbsp; can lead to weight gain. It is therefore essential to catch some zs if you wish to lose weight. A & nbsp;study& nbsp; led by Erin Hanlon, PhD, and Eve Van Cauter, Ph.D., of the University of Chicago, observed that when lack of sleep occurred, "your hedonic drive for certain foods becomes stronger and your ability to resisting it can be impaired, do it again and again, and you gain weight. "" data-reactid = "138"> Research has shown that lack of sleep can lead to weight gain, so it is essential to To catch a few z A study conducted by Erin Hanlon, Ph.D. and Eve Van Cauter, PhD from the University of Chicago revealed that when you are deprived of sleep, "your hedonic drive for certain foods becomes stronger and your resistance to them can be altered. So, you are more likely to eat it. Do it again and again, and you gain weight. "

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "In addition to weight loss, sleep can help to improve cognition and boost your immunity, says Muhlstein, who urges & nbsp;sleeping& nbsp; at least seven hours a night. "data-reactid =" 139 "> In addition to weight loss, sleep can help improve cognition and boost your immunity, says Muhlstein, who recommends sleeping at least seven hours a night.

<p class = "canvas-atom-canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "" The quantity of & nbsp;weightloss& nbsp; to lose weight in a sustainable way is losing 1 to 2 pounds a week. So nothing radical, "says Fetter, who notes that when it comes to leading a healthy life," it's really about changing your diet and your business over the long term. "data-reactid =" 147 ">" To lose weight sustainably, you need to lose one to two pounds a week, so nothing radical, "says Fetter, who notes that when it comes to 39; adopt a healthy lifestyle, "it's really about making lifelong changes to your diet and your activity patterns, and being able to do so in a way durable pleasant life experience. "

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Then: The 12 most effective foods to burn fat, according to science"data-reactid =" 148 ">Then: The 12 most effective foods to burn fat, according to science

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "This article originally appeared on & nbsp;The thirty"data-reactid =" 149 "> This article originally appeared in The Thirty

<p class = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Read more about Who What Wear"data-reactid =" 150 ">Read more about Who What Wear

How to lose weight, according to nutritionists | LIMITED TIME OFFER !
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