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It’s just like that: Your brain knows that fad diets don’t work, and Photoshop influencers haven’t really found some magic high-speed weight-loss bullet train that decades of research haven’t already uncovered. But we live in a diet cultureand it’s hard to escape the idea that you need to lose weight — and fast.
Editor’s note: Weight loss, health and body image are complex subjects — before you decide to go on a diet, we invite you to get a broader perspective by reading our exploration of the dangers of diet culture.
The truth is you don’t know, and Good cleaning does not recommend rapid weight loss. “Losing weight quickly is not safe for most people due to the immense physical demands it places on the body.,” it says Stefani Sassos, MS, RDN, CDN, NASM-CPTthe director of Good Housekeeping Institute Nutrition Laboratory. There are serious risks associated with rapid weight loss, including the development of gallstones, dehydrationmalnutrition and even potentially fatal electrolyte imbalances, she says.
Plus, weight gain after rapid weight loss isn’t just discouraging—it’s tiring. “Losing weight quickly and then gaining it back puts enormous pressure on the body and can cause stress on the heart, blood vessels and other organs,” adds Sassos.
The fact is that keeping the weight you lose is extremely difficult. But the good news is that body weight is not the end all of health and happiness, and you can be fit and healthy and feel great, even if you’re not as thin as you’d like.
Everything you said, If losing weight is a priority for you, there are better ways to approach it than the severe restrictions, untested supplements, or bizarre food combinations you see on social media.. Sassos advises getting nutritional support, especially if you’ve been trying for years and haven’t had lasting success. “It’s important to work with a registered dietitian to help you set realistic goals for your lifestyle, body type, and more,” she says. There may also be other factors at play, such as hormonal imbalances It is thyroid problems who are doing this difficult for you to maintain weight.
Below, registered dietitians share their best advice for healthy eating and exercise — rest assured these tips are simply good for you, even as they set you up to reach and maintain a healthy weight.
Safe weight loss tips, according to nutritionists
1. Increase your fiber intake.
About 95% of us don’t get enough dietary fiber, says Sassos, which is a shame, because fiber not only helps keep your digestive system working (and your stool regular), but it can also increase satiety, making you feel less hunger. .
“Fiber-rich foods take longer to digest and also provide bulk, so you’ll feel fuller on fewer calories” says Sassos. “Fiber can help keep you regular, control blood sugar levels and even lower cholesterol.” Women will want to consume 25 g of fiber per day (38 g if you’re a man) in fiber-rich foods such as oats, beans and other legumes, as well as seeds and fruits. “Just increase gradually to avoid gas and bloating,” says Sassos. “As you increase fiber in your diet, also focus on hydration to help the fiber expand in the stomach and be digested properly.
2. Start weight training.
Building muscle is essential for your body for several reasons, but it also helps you reach a healthy weight. In general, regular exercise can help you manage your weight, but “the more muscle mass you have, the higher your metabolic rate,” says Sassos, who is also a personal trainer.
strength training can be done with weights, resistance bands or using your own body weight in activities such as yoga It is Pilates. Don’t worry if you are a beginner in weightlifting: Just know that because muscle is denser than fat, you may be losing body fat even if the number on the scale doesn’t reflect weight loss. “You can get a better idea of the benefits of strength training by specifically looking at body composition, including metrics like body fat,” says Sassos.
3. Eat more plants.
Instead of restrict certain foods or food groups, focus on incorporating plenty of nutritious foods into your diet to promote overall health and weight management. Case in point: The product is naturally low in fat and calories, but is also rich in nutrients and satiating, as water and fiber add volume to dishes..
You can create lower calorie versions of your favorite dishes, swapping high-calorie ingredients for fruits and vegetables. Think cauliflower rice in place of starchy white rice or a 50/50 mix. If you intend make any meal mostly plant-based (at least 50% of everything you are eating), you are on the right path to better health.
4. Create a better breakfast.
A balanced breakfast which is packed with fiber, protein and healthy fats will revolutionize your day. In truth, skipping breakfast can influence hunger hormones later in the day, making you feel “hangry” in the afternoon and making it harder to avoid large portions or cravings for sugar and refined carbohydrates.
O best breakfast recipes are the ones that will satiate you, keep you satisfied and prevent cravings at the end of the day. Aim to eat between 350 and 500 calories in your morning mealand be sure to include a lean protein source in addition to filling fat (think eggs, unsweetened greek yogurtnuts or nut butters) and fiber (vegetables, fruits or 100% whole grains). Starting your day with a blend of blood sugar stabilizing nutrients will help you lose weight.
5. Avoid sugary drinks.
Liquid calories just don’t fill you up the way real food does. Skipping sugary drinks is often the easiest way to lose weight faster, and as a bonus, it’s also good for heart health and diabetes prevention.
Therefore, monitor your intake of juices, sodas, sweetened coffee and tea, and alcoholic beverages. If you consume one of each of these drinks during the day, you will have consumed at least 800 extra calories at night – and you will still feel hungry. (Indeed, alcohol can even suppress fat metabolismmaking it harder to burn those calories.)
6. Get moving.
Consider walking to lose weight and better overall health. Any type of movement can be a very useful tool for weight management, but walking is a great, inexpensive option that doesn’t require any extra gym equipment except a good pair of walking shoes. While any amount of walking is good for you, one study showed that people who walked 8,200 steps a day were less likely to become obesesuffer from major depressive disorder and other chronic health-related conditions.
7. Eat mindfully.
Slowing down to focus on things like the taste, texture, temperature, and smell of what you’re eating can help with portion control. But conscious eating It also means focusing on what you’re eating and when, which can help you identify unnecessary chewing moments that you might not realize you’re eating throughout the day.
Most importantly, try to avoid eating foods you don’t choose. Mindful eating can help shift your focus from controlling external authorities and signals to your body’s inner wisdom. Understanding where your extra calories are really coming from is another step toward making better choices in the short and long term.
8. Keep things spicy.
Spicy foods can really help you reduce calories. It is because capsaicin, a compound found in jalapeño and cayenne peppers, can (slightly) increase the body’s release of stress hormones like adrenaline, which can speed up your ability to burn calories. What’s more, eating hot peppers can help you eat more slowly and avoid overeating. You are more likely to be more attentive when you are satisfied. Some great options besides pepper are red-haired It is turmeric.
9. Sleep more.
According to research, sleeping less than seven hours a night can slow down your metabolism. Chronic sleep deprivation you can even they alter the hormones that control hunger, and some studies show that there is a link between poor-quality food choices and less sleep.
Sleep well It also has many other benefits, such as increasing alertness, improving mood and overall quality of life. So don’t skimp on your ZZZs and you’ll be rewarded with an extra edge when it comes to overall health and weight loss. Start small, increasing your bedtime by 15 to 30 minutes – every minute counts!
10. Keep a food diary.
People who record everything they eat – especially those who record while they are eating – are more likely to lose weight and keep it off for a long time, studies consistently indicate. The habit also takes an average of less than 15 minutes a day when you do it regularly, according to a study published in the journal Obesity.
To start tracking on a calorie counting app like MyFitnessPal or use a regular laptop. This will help you be responsible for what you eat. Plus, you can easily identify areas that could be improved when written in front of you.
11. Resist the urge to skip a meal.
Nutrition experts emphasize that skipping meals will not make you lose weight faster. If a busy day makes a sit-down meal impossible, keep a piece of fruit and a packet of nut butter in your car or purse, and stash snacks in your desk drawer—anything that will keep you from going hungry!
Going long periods of time without eating does double harm to our healthy eating efforts by slowing down your metabolism and setting you up for a binge later in the day. Make it your mission to eat three meals and two snacks every day, and don’t wait more than three to four hours without eating. Set a “snack alarm” on your phone if necessary.
12. Eat foods rich in minerals.
PotassiumMagnesium and calcium can help serve as a counterbalance to bloat-inducing sodium. Potassium-rich foods include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, cantaloupe), bananas, tomatoes and cruciferous vegetables – especially cauliflower. Low-fat dairy products plus nuts and seeds can also help eliminate bloating. They have also been linked to a number of additional health benefits, such as lowering blood pressure, controlling blood sugar, and overall reducing the risk of chronic diseases.
13. Prioritize stress management.
Weight loss can be influenced by many factors, including stress. When you’re stressed, your body conserves energy, which can lead to burning fewer calories and possible weight gain in the long term.
Additionally, stress can trigger unhealthy behaviors such as stress eating, driven by cortisol, a stress hormone that increases appetite and cravings for high-calorie foods. Stress can also interfere with the brain’s ability to recognize satiety, leading to continued eating. Practice self-care activities can help combat stress and its impact on eating habits.
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