15 Things you should know about weight loss

Weight loss has become one of the biggest concerns of most people these days. Nowadays everyone is trying new diets and different types of exercises to try to lose weight. However, many of the tricks we find in magazines and on websites are fake. A magic tea is not always enough for you to reach your goals.

We’ve put together some expert weight loss tips. Check it out and take the opportunity to eliminate any doubts you may have regarding this topic.

Who says you have to say ‘no’ to your favorite food? If you think dieting means cutting down on options on a plate, here’s some good news. The best option is to always add a little more, and add some vegetables or nuts as well.

If you’re trying to stop eating your favorite food, chances are you won’t resist and end up eating the foods you were trying to avoid. According to American Rebecca Scritchfield, nutritionist and author of the book Body Kindness, “when you pay more attention to healthy foods, like putting a salad with a pizza, instead of eliminating what you love, you free yourself from these crazy and exaggerated diets. The result will be the disappearance of obsessive thoughts and confidence in your body.”

If the nutritionist says that oatmeal is good for your health, that doesn’t mean you can eat 3 servings whenever you feel like it. To tell you the truth, maybe the third portion could even be substituted for a hamburger. Quantity, quality and portion size are very important aspects. The image that we see above is a small sample of the size of the portions that we should follow, this always depending on the type of food we are going to eat.

If you’re craving something, eat fruit and don’t break your diet. Another piece of advice from the food laboratory at Cornell University in the USA is that we should contrast the color of the food with the plate, as this helps to see how much food we are going to eat.

When losing weight it is very common for a person to want to share photos with friends. What we often forget about is showing the commitment and effort to get to that result.

You worked really hard to get to that point. But it’s still the same person, with or without the extra pounds. Be happy for your effort, not your waist. As the aforementioned Rebecca rightly said, “you can feel good about your body at any size”.

Don’t miss out on those valuable hours of sleep to spend an extra hour at the gym. Caroline Apovian, an obesity expert and author of the book “The Overnight Diet”, states that “sleeping less than 7-9 hours a night increases the hunger hormone and decreases the satisfaction hormone”. Lack of sleep also interferes with impulse control, meaning you are unlikely to be able to choose healthy foods and the right sizes if you sleep little.

“Sleeping less than necessary also increases cortisol levels, which causes the body to eat more to replenish energy after fighting something stressful,” she says.

A good diet completely changes a person’s lifestyle, not just the way they look. People generally associate the regimen with weight loss alone. In reality, the whole process is a shift to something healthier.

According to Chanté Wiegand, physician and director of education at The Synergy Company, which specializes in supplements, “Losing weight is more than a number on the scale. Following fad diets can help a person lose weight quickly, but the results are often ephemeral and can lead to further weight gain once a person returns to their former habits. To lose weight at once, it is necessary to adopt a complete change in lifestyle, which includes food, the way in which it is prepared and the frequency with which the person exercises”.

Now that you’ve set up a diet, start counting the calories in the dishes. And how to do it? What most experts say is that the ideal is not counting gram for gram, but counting calories. This is important because it’s a way to be more aware of how much we’re eating, so we can get to the end goal faster.

There are many super popular diets these days, like keto, vegan, low fat, and so on. But the mistake is thinking that a diet that worked for one person might work for us too. Look at your body and find what works for you.

As the aforementioned Dr. Wiegand, “What works for one person may make another sick, or just not be effective.”

If you think eating between meals can affect your diet, you might be wrong. A healthy sandwich at a time of hunger can prevent overconsumption at the next meal. Any protein-rich snack tends to make a person learn to control himself a little. But of course we’re not just talking about sandwiches.

According to American nutritionist Susane Fisher of Fisher Nutrition Systems, “Nuts, fruit, yogurt, cheese, popcorn and low-sugar cereal bars are also recommended between meals.”

We are often not able to realize that we are not hungry. Instead, we’re just getting carried away to the food by a mood that creates a kind of temptation. For example, in a situation where we are bored, angry, or upset, we may feel like eating. A good nutritionist will tell you this is not right.

Identify if you are really hungry. If you can’t see yourself eating a carrot, believe me, you’re not hungry. As nutritionist Ruth Frechman puts it, “If that’s easier said than done, try taking a break and think about whether you’re hungry and would you eat a main course.”

You may think that the desire to consume a certain food is a weakness. But, as explained by Dr. Frank Greenway, medical director of the Pennington Biomedical Research Center, USA, “We now know when people are most vulnerable to cravings (early evening hours) and which age profiles have the most cravings (young women have the most cravings). older men). Knowing the ‘risk factors’ is one way to help control cravings.”

Nowadays, many people are having surgeries when they want to lose weight. They believe this will quickly transform them, avoiding the obligation to exercise and diet. The point is, you need to lose weight before surgery and maintain self-control afterward.

“Liposuction can remove even a few pounds, but it is an aggressive tool,” says Dr. Joshua D. Zuckerman, member of the American College of Surgeons.

In general, we avoid eating certain fatty foods, such as avocados, nuts, and dairy products, believing they make us fat. Yes, they do have fat, but they are the essential fats that don’t hinder the weight loss process. Some even help.

As Eliza Savage, a registered dietitian at Middleberg Nutrition in New York, explains, “Fat is digested more slowly than carbohydrates and protein; moreover, it helps to satisfy. Dairy products, nuts and vegetable fats contribute to weight loss.”

You may not believe it, but certain medications contribute to weight gain. For example, those against allergies can play a big role in this regard. In fact, it’s best to avoid unnecessary medication regardless of weight loss.

According to Dr. Chandler Park, founder of CancerVisit.com at the University of Kentucky School of Medicine, USA, “Some common, over-the-counter drugs can hinder weight loss. I recommend that people trying to lose weight take medication in moderation and talk to their doctor.”

A friend loses weight quickly and you’re dying to know what he did.

Let’s look at the words of the American Rachel Goodman, certified nutritionist and partner of the company Rachel Good Nutrition. “Rapid weight loss, at 4 pounds a week, that happens through extreme food restriction, magic juices, and cutting out carbs altogether, leads to a loss of fluid and muscle mass, which may not be possible.” very healthy. Also, weight loss is not sustainable and usually doesn’t last long. The ‘yo-yo’ effect is very common in these cases, and causes a change in metabolism. The actual pounds you want to lose, i.e. fat, need to be shed with an eating plan that includes all food groups and is not too restrictive, so your body has the strength to burn fat efficiently. ”.

A high-fiber diet is often a nutritionist’s favorite. People say that including fiber in the diet is the fastest and most efficient way to lose weight. But that’s only part of the truth

According to American nutritionist Brooke Zigler, “When adding fiber to your diet, it is very important to drink plenty of water throughout the day to prevent bloating. It is also essential to eat protein with fiber, for the body to be satisfied”.

Weight loss should be something personal, not something for show. Look at your needs, talk to professionals and think that the most important thing in the process is never forgetting your health.