“Jumping into a ‘diet’ that actively restricts the types of food you eat is a recipe for failure,” says Dr. Frank Lipman, a New York-based functional medicine leader and best-selling author.
“When you stop ‘dieting,’ the weight usually comes back and you want to abandon all efforts.”
He points to research showing that people who go through years of “yo-yo” dieting gain more weight than those who don’t diet at all.
She wants to help people “make better choices” when it comes to health, nutrition, and wellness.
She wants to help people “make better choices” when it comes to health, nutrition, and wellness.
“Don’t think of it as if you’re taking something away from your life. It’s a mental switch,” she says.
These experts agree that the only way to lose weight in the long term is to reconsider your relationship with food and improve your daily habits. They offer 10 tips that will help you lose excess weight and keep it off forever.
1. Look at the clock
Meal timing is important, Cohen says. Eating two or three meals a day, with up to two snacks in between, and no after-dinner snacks will help your body stop storing fat and start burning it.
2. Forgetting to count calories
Lipman says if you’re counting calories like your mother did, you’re outdated and you should stop.
“A pint of blueberries is packed with fiber, antioxidants, minerals, and vitamins that help you feel full, but in terms of calories, the same amount of blueberries contains less. [corn chips] It’s free of all of these things, plus chemicals, allergens, salt, unhealthy fats, and the list of bad things for you goes on.
3. Hydrate regularly
Glasscock said The Ranch’s tagline is “Water, Water, Water.”
“It helps you feel fuller longer, helps with weight loss, flushes out toxins accumulated in your body every day, and has benefits such as clearer skin, improved digestion, and improved blood circulation.”
In most cases, weight gain is not due to lack of exercise, but is usually a hormonal response to what you eat.
Glasscock says drinking 500ml (about 1 US pint) of water as your first drink of the day can help you lose weight, and drinking 3 liters of water every day helps your body break down fat and waste. It will be more easily excreted.
4. Dietary fiber that makes you feel full
“They’re also filling because they’re high in fiber and water. Nutritionists call them ‘hearty’ foods.” These are great for creating a feeling of fullness and fullness without side effects, which is why we’re fans of real, whole foods. It’s as if it has its own built-in “put fork” mechanism. ”
5. Window of Opportunity
How intermittent fasting and exercise helped a Hong Kong banker lose 32kg
How intermittent fasting and exercise helped a Hong Kong banker lose 32kg
“Increasing the time between meals, which can be easily done by eating an early dinner and late breakfast or skipping breakfast altogether, puts a mild, healthy stress on our metabolism. Our cells respond by becoming more sensitive to insulin, allowing us to burn more calories with less insulin and sending fewer calories to fat stores.”
6. Protein Boost
A high-protein diet reduces the hunger hormone ghrelin, which increases satiety and inhibits overeating, Cohen says.
Seeds and nuts are superfoods – 5 best for heart health and more
Seeds and nuts are superfoods – 5 best for heart health and more
You only need 1.5 grams of protein per kilogram of body weight per day to keep hunger at bay. For example, a person weighing 60 kg needs only 90 grams of protein per day.
7. Smart supplements
You Should Seriously Consider Taking These 5 Supplements
You Should Seriously Consider Taking These 5 Supplements
Taken twice daily on an empty stomach, it promotes sustainable weight loss and healthier food choices.
Magnesium is needed for 300 metabolic reactions, including energy and protein production, so our bodies easily become depleted of it.
8. Train your muscles
Although aerobic exercise sessions generally burn more calories, weightlifting and strength training may be a better long-term way to build muscle and lose weight, Glasscock says. says.
This is because 1 pound (450 grams) of muscle burns 6 calories a day at rest, while 1 pound of fat burns only about 2 calories.
9. Don’t overestimate exercise
Lippman says that many people who watch their calories tend to overestimate the calories they burn through exercise and underestimate the calories they burn through food (see tip #2).
One hour of strength training a week ‘reduces risk of death by up to 20 percent’
One hour of strength training a week ‘reduces risk of death by up to 20 percent’
Generally, running 1 mile (1.6 km) burns about 100 calories. One Oreo cookie has just over 53 calories. So it will take time to sweat out the extra pounds you gained over the holidays, he says.
Exercise doesn’t have to be done in the gym, he says. Regular walking, gardening, intense housework, and playing with children are all important.
10. Sleep slimmer
To get a better night’s sleep, Glasscock says, reduce screen time at night and keep devices out of your bedroom.
