Anyone looking to lose weight healthily knows that extreme diets don't always work. When they finish, it doesn't take long for the pounds to reappear on the scale!
More important than going through an eating restriction is acquiring good habits that will take you a lifetime!
Listed below are 10 simple strategies designed with the help of dietitian Marina Donadi that will help you lose weight healthier and more: Maintain Weight Once and For All! Check out!
1. Sit in the right place
In meetings with friends, happy hour and dinner, eating more than you should is almost inevitable. But there is one way to avoid overeating: choosing the right place at the table. In general, most of the food is in the central areas. So how about opting for the high end seats? The farther from the goodies, the easier it will be to resist temptation!
2. Watch less TV
An adult spends about five hours a day in front of the television. For know that this must be avoided! First, because almost anything you do instead of watching TV will spend more calories. Then consider that by standing in front of the TV for a long time, you will probably be pinching more food throughout the day.
3. Eat in small plates
An ice cream buffet was the setting for a study led by Brian Wansink of Cornell University. Nutrition teachers and undergraduates were given bowls of different sizes to serve. The result? People with oversized bowls served about 31% more ice cream than groups with small containers.
This is the proof you needed to help yourself to smaller dishes! Nutritionist Marina Donadi gives the hint: help yourself to a conventional dish for a beautiful leafy salad. For the rest of the food, opt for a smaller dish, such as dessert.
4. You need to sweat
This you are already tired of knowing. To lose weight, it is important to exercise! In addition to increasing caloric burn, physical activity is full of cardiovascular and mental health benefits. A mix of aerobic exercise and muscle toning 5 times a week is ideal for maintaining good health.
5. Sleep in a cold room
A room with lower temperatures can improve both your sleep and your metabolism. In addition to avoiding being awakened by the discomfort of the heat, a cool room makes your body work to stay warm for hours. It's another way to burn calories!
6. Drink Wine
A Boston study followed more than 19,000 women for about 13 years and found that those who drank a daily dose of alcohol gained less pounds than those who did not drink or who drank too much. And weight gain was lower among wine drinkers. Although the researchers did not have a clear explanation for this, they observed that individuals who drank a glass or two of wine ate fewer calories throughout the day.
7. Be careful when sweetening
Using sugar alternatives can take the weight off your conscience, isn't it? But be careful! Research suggests that mice fed sugar alternatives, such as the sweetener, eventually gained more weight than those fed sugar. Scientists believe that because fake sugar doesn't come with extra calories, the digestive system gets messy and doesn't burn calories, regulating food intake the way it would with real sugar. In other words, the best alternative is to consume small amounts of natural sugar, such as yogurt and fruits.
8. Eat well
Choosing good foods is a determining factor for those seeking weight loss and leading a healthy life. Nutritionist Marina Donadi explains that whole foods use more energy to digest than refined foods. So make smart substitutions: replace white rice with brown rice or an industrialized juice with fruit. In the long run, the difference in total fat will be significant.
9. Bet on Vitamins
In a study published in the International Journal of Obesity, researchers assigned 96 obese women to take a multivitamin, calcium supplement or placebo for 26 weeks. The result was surprising: the group that took the vitamins ended the study with much less body fat than those who did not. "It is possible that some people eat more for certain nutrients," says Louis J. Aronne, director of the Weight Control Program at New York Presbyterian Hospital. According to the expert, vitamins are not necessarily an efficient weight loss plan, but they can help reduce the need for so much food.
10. Eye on Allergies
For some people taking allergy control medications, weight gain may be common.People taking antihistamines are about ten pounds heavier than unmedicated ones. The problem can happen because H1 antihistamines (such as Claritin or Allegra) block the immune system histamines, which play an important role in appetite and fat breakdown. Keep an eye out: If you have problems with allergies and symptoms controlled by antihistamines, you may need to adjust your diet and exercise to compensate.
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