Are you struggling to lose weight and maintain it? We asked Nicole Hopseger, Ardi, LD, a registered dietitian, for advice on how to lose weight.
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Tip 1 – Manage hunger
Whatever diet you choose – and many different diets can help you lose weight – do not despair.
“Hunger is a normal response to reducing calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite. ” High-protein, high-fiber meal plans are best for controlling hunger and appetite.
Substitute carbohydrates mixed with chia seeds and berries for breakfast such as white bread, bags, muffins or donuts for breakfast. You will find that you stay longer, longer.
Tip 2 – Do not eat carbohydrates unless fiber is attached
“This reduces sugar and white flour (bakery, white bread, candy, juice, etc.) in your diet, and helps you choose carbohydrates that best support your appetite and appetite,” says Hopser. “A lot of fiber is better in your diet!”
Fiber helps control blood sugar, lowers cholesterol and reduces the risk of chronic diseases such as diabetes, colon cancer and heart disease. When you have diabetes, a low carbohydrate diet (such as bread, pasta, rice, sweets, soft drinks, juices) is also important because you need less insulin. And that helps prevent hunger, fat deposits and weight gain.
Fiber-rich foods include grains (dried beans, lentils), vegetables (Brussels sprouts, broccoli, spinach, potatoes) and fruits (apples, berries, oranges, pears).
Tip 3 – Focus on healthy behaviors, not numbers on the scale
It’s easy to get discouraged when you just look at your weight. “Focus on making good food choices, watching classes, and exercising regularly,” says Hopser. If you are guided by these behaviors, weight loss will follow.
Substitute goals such as “Eat 1 cup of vegetables for dinner,” “Walk 20 minutes a day,” or “Keep a daily diet,” such as “lose two pounds a week.” If you are upset about your weight gain over the weekend, think about how much you are sticking to each goal.
“If you make healthy changes, congratulations!” She says. If you are short, ask yourself why. Were the goals too heavy? Do you need a strong support system? Is there a big obstacle on your way? Then adjust your goals or focus on things you can control.
Try to keep track of lifestyle changes, diet, exercise, and weight in the magazine. Each weekend, check out which new experiences are going well and which ones need more work. “Your health is a lifelong journey,” she says.
Tip 4 – Make plants the basis of your diet
Different weight loss approaches work for different people. But plant foods should be the basis of any diet.
“It strongly supports the benefits of plant-based diets for weight loss, disease prevention, and general health,” says Hopser. “If you eat vegetarian, paleo, high fat, vegan or vegan (a combination of paleo and vegan), your diet should include a variety of foods from the earth. Remember, just like a plant-based diet, it still requires room control!
That means enjoying a lot of unripe vegetables such as broccoli, cauliflower, cabbage, pumpkin and buckwheat, and many more.
“Herbal foods contain a variety of vitamins, minerals, and plant nutrients that help support your cells and reduce inflammation,” she says. They also provide fiber and water, both of which help you feel fuller.
Tip 5-No foods have 100% restrictions
When you call foods “good” and “bad”, they adjust to the foods you should not eat but usually still want – and they may want more when they have no restrictions.
“Focus on choosing the right portions of 80 to 90% healthy foods,” she says. “That, combined with healthy exercise, can lead to long-term weight loss success. And without feeling guilty or resentful, they will occasionally leave some trembling room to enjoy ‘fun food.’
When working with children, she recommends a list of foods to eat and a list of foods that are best avoided, rather than a list of foods to avoid.
“Feelings of guilt over eating forbidden foods can lead to unhealthy feelings in childhood, adolescence, and even adulthood,” she says.
Tip 6 – Use your calories wisely
Not all calories are equal. “If your diet is primarily made up of sugar, sweeteners and salts — all very addictive — you can develop a persistent craving for dense, high-calorie foods at a low cost,” says Hopsieger.
This can lead to excessive calories and weight gain or inability to lose weight.
Eat protein-rich foods and healthy fats and fiber-rich foods, and you will feel satisfied throughout the day and have less cravings. This will help you maintain a low calorie level, which can lead to weight loss.
Tip 7 – Plan tomorrow’s meals today
Waiting for dinner until 6 o’clock in the evening, the shock of “catch what you see” ceases.
When you sit down to dinner tonight, plan what you will eat tomorrow. “It’s easier to do when you’re not hungry,” says Hopsker.
“This will also give you time to take something out of the fridge, cut the vegetables this morning and ask which family members will have dinner tomorrow.”
If you are unsure how to start incorporating a healthy diet, visit our recipe page for inspiration!