Despite what the weight loss industry would have you believe, there is no hurry in life. A few weeks of deprivation will not help you achieve your body's goals-but if your main concern is how to reduce or lose weight as quickly as possible, it may be time to change your mind. Diets don't last long, and that's because restricting what you eat is only a temporary fix. Instead of dieting, the best way to achieve healthy weight loss over time (and, more importantly, support long-term weight loss) is to make a few simple lifestyle changes. Of course, every body is different, so a weight loss plan that works for someone else may not work for you. It is also important to remember that smaller body is not better. Lasting health benefits come from improving your diet and incorporating exercise in a way that you can maintain, and while these results may include weight loss, try not to focus on digestion. heavy speed.
We asked nutritionists and nutritionists to find out which natural weight loss and weight management methods really work, and here's what they had to say.
1. Prioritize protein
Since your body burns more calories when digesting and processing protein than carbohydrates, a diet high in protein can help boost metabolism. In addition, "protein metabolites more slowly, which means it will keep you full longer," nutritionist MarkEted O'Riordan, RDN, LDN, told Woman's Day. " But, like money, protein stabilizes the blood. sugar."
And you don't need to fill your meal with huge chunks of meat to get the feel of it. " A good rule of thumb is to combine protein with any meal or meal, " says O'Riordan. According to nutritionist Maya Bach, MPH, RDN, plant-based protein is the way to go because it's high in antioxidants, fiber, and cholesterol-free. " Although it is high in sodium, other non-meat products can be a good source of protein, fiber and iron, " he says. " Start small by replacing animal protein, such as chicken, with beans, tofu, or edamame."
2. Have breakfast
Do you think skipping breakfast will help you lose weight? Think again. If you wait several hours after waking up to eat, your blood sugar drops earlier in the day, which means you'll be hungry by lunchtime (or even earlier!) and you are likely to make a choice.
Of course, not all breakfasts are created equal. Foodtrainers founder Lauren Slayton, MS, RD says you should avoid carbs and start your day with protein-rich options. " If you eat your breakfast (like toast, cereal, or even cereal), you'll eat more and need more carbs and other nutrients, " he says. " Instead, stick to eggs, protein smoothies (without juice), Greek yogurt and fruit, or Chia pudding."
3. Drink lots of water
Not only is staying hydrated important for maintaining overall health (especially when we exercise), but we also sometimes make the mistake of starving ourselves, according to the Mayo Clinic. " Staying hydrated is important for weight management and overall health, " nutritionist Jackie London told Woman's Day.
Although it may be tempting to drink sweetened beverages such as sodas, juices, and coffees that are sweet when you are thirsty, try to practice hydration instead. Keep a water bottle on your seat to help you remember, and carry a reusable water bottle on the go. Bach also recommends drinking water first thing in the morning. " Because most of us haven't had a drink at night, we wake up to a little rain, " he explains. " Drinking alcohol supports your gut health and energy levels and ensures you start your day off right."
4. Avoid diet sodas
Water calories come in many forms: juices, smoothies, sodas, etc. According to studies, what makes them dangerous is that liquid calories are not as filling as solid calories, so you add those calories to food before you feel full. No, even though it is classified as "diet soda", the sweet options are not very good with sodas and juices.
See also WebMD: Nutrition for Women of All Ages. Of course, artificial sweeteners are controversial. Although some studies show that they do not affect weight, other studies show that drinks without calories can cause weight gain by stimulating appetite. To be safe, nutrition and weight loss expert Dr. Lori Shemek advises avoiding them altogether. " Diet sodas trick the brain into wanting more sugar, and many people become addicted to them, " she says.
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