7 Important Lessons How to not Suck at Losing Weight

Weight issues often times make You not confident. If you're running a diet, you should not forget some of these things. Because of these often forgotten people.

There are some things that often do a lot of people to lose weight. In fact, 7 this, if You do, can make the weight actually goes up. The Diet should not be done in extremes, need time and must be balanced with exercise. Quoted in health.clevelandclinic.org there are a few things You need to consider when live diet.

1. Don't let hunger hinder Your diet

When You are doing the diet, hunger will be one of the keys You lose control. It's possible that will lead to the potential failure of the continuing programs of such a diet.

"Hunger is one of the reasons of the many people who thwart the intention to diet. When You eat less, Your fat cells will release more of the hunger hormone and will increase the appetite," said Dawn Noe, RD, LD, CDE.

"Planning the consumption of food high in protein and low in carbohydrates is the best way to control Your hunger and appetite," he continued.

When You have diabetes, a diet with fewer carbohydrates (such as bread, pasta, rice, dessert, sweet drinks, and juice) is also important because the needs of Your insulin will be reduced. Replace carbohydrates such as white bread, bagel, muffin or donut for breakfast by combining a high protein such as eggs or greek yogurt and fruit mixture.

Diet planning should be done properly so that the body can return fat. Photo: Detik food

2. Do not consumption of carbohydrates except fiber-containing

"This method forces You to forget about the consumption of simple carbohydrates such as sweets, white bread, and soda, the consumption of food which contains only high-quality carbohydrates," said Kristin Kirkpatrick, MS, RD, LD.

"The more fiber You consume will be better," he explained. Fiber helps improve control of blood levels, helps alleviate cholesterol, and reduce Your risk for chronic diseases such as diabetes, colorectal cancer, and heart disease.

Foods that contain rich in fiber include legumes such as dried legumes, vegetables such as broccoli, spinach, and sweet potato as well as fruit such as apples, berries, oranges, and pears.

3. Focus on a healthy lifestyle

When You want to plan a diet, it will be useless if only reducing your food portions but are not included with the sport. " The focus is not on making the choice of good food, exercise regularly so important," said Anna Taylor, MS, RD, LD.

Then, do not also benchmark goals such as "2 pounds every week" or consume a small plate of vegetables for dinner, walk 20 minutes per day or keep the food that has been defined.

If it never makes Your weight down, You will be disappointed and make the assumption that You will not be able to lose Your weight. Try to change the style of life, food, and sports.

"Your health is a journey of a lifetime," said Anna Taylor.

4. Make vegetables as a base diet

Weight loss will be different for each person. But consume a vegetable it needs to be. "Research strongly supports the benefits approach to plant-based nutrition for weight loss, disease prevention, and overall health," said Brigid Titgemeier MS. RDN, LD.

Can You interpret that You should consumption a lot of vegetables such as broccoli, cauliflower, kale, cucumber and bok choy? Fruits are also important such as berries, apples, and pears.

Plant foods contain a variety of vitamins, minerals, and phytonutrients that help support Your cells and reduce inflammation. These foods also contain fiber and water.

5. There are no 100 percent forbidden foods

If You label food as "Good" and "Bad", You indirectly will be more rigid to food. If You limit what foods should and should not be in the consumption, it will make You more want to consume it.

"Focus on select portions of the right healthy foods with levels of 80 to 90 percent," said Jennifer Willoughby, RD, CSP, LD. Do regular exercise with a partner can make losing weight optimally. Feelings of guilt due to the consumption of foods that are considered 'forbidden' can cause emotions is not healthy especially when choosing food.

Plan a menu of what food will be made so that the diet didn't fail.

6. Spend the calories wisely

The whole calories cannot be put in the same group. "If Your diet consists of sugar, bad fats, and salt. All that is very addictive. You can develop a desire that is consistent to solid foods, high-calorie with nutritional value a little bit," said Julia Zumpano, RD, LD.

"This leads to excess calories and weight gain or inability to lose weight," said Julia. The consumption of foods that are high in protein, healthy fats and fiber will help You improve the levels of low calories that help you lose weight.

7. Plan tomorrow's meal on this day

When You have spare time, make it a habit to plan what food would You eat for Your dinner. It is recommended by Andrea Dunn, RD, LD, CDE.

In this way can give You time to prepare something and removing the frozen food from the refrigerator and wait for it to melt. Your stomach will not wait too long to receive food.

(detik food)

Tweet