9 most effective tips for losing weight. Get to know them

At the start of each new year, many are excited to make positive decisions, and one of the most common decisions is to lose weight.

As people set goals, buy healthy foods, and join a gym, they are more likely to try and find the easiest and most effective way to lose weight.

This is why Eat This Not That reviews the opinions of a group of nutritionists on how to lose weight successfully in 2022, so that less time can be spent finding the most effective ways to burn fat. fats, which are:

1. enough sleep
“It’s amazing what a good night’s sleep can do for the human body,” says Dr. Sue Noy Escobar, MD, clinical nutritionist. Firstly, it can help reduce cravings for sugar and balance hormones that regulate hunger and appetite, plus it can help he feel more energetic when exercising after a good night’s sleep. “

2. Excessive free meals
Dr Escobar advises to stop eating large amounts of food in free meals, during diet breaks, saying, “A lot of people gain extra weight because they stick to a diet for a few. days which depends on the portions, but they eat more than necessary in Free Meals, before restarting the diet.

3. Protein for breakfast
Dr Escobar recommends that you “especially add protein to breakfast, as this will help you feel fuller for longer, making it easier for you to resist the urge to eat foods high in calories and materials. fatty until the time of the next meal “.

4. Snacks and sweets
Sometimes you need a snack or candy, says Dr Escobar, so she advises: “Have healthy alternatives such as snacks or candy available, because having good alternatives helps you eat what you eat. wants while losing weight. “

5. Support beneficial bacteria
“The gut is often referred to as the second brain, so what we eat affects many other processes throughout our body,” says dietitian Angela Lago. Indeed, research on the effect of food on the microbiome and therefore on obesity is increasingly studied. To have healthy or “good” bacteria in the gut, you need food and encouragement to thrive on a varied diet.

A diet rich in nutrients can be consumed by:

(1) Fill at least half a plate with vegetables at most in main dishes.
(2) Choose foods or supplements that contain probiotics.
(3) Eat plenty of foods high in fiber to feed your healthy gut microbiome.

6. Calorie quality
Dietitian Dr. Elizabeth Ward emphasizes the need to “eat at least 20 grams of protein from foods such as dairy, eggs, seafood and lean meats, with every meal and 10 grams in snacks. ”, Explaining that protein helps resist sensations. Along with hunger, the body also takes more energy to digest protein, which provides another benefit.

seven. Focus on fiber
Dr. Ward adds that it is important to make sure you “consume 25 to 30 grams of fiber per day from foods such as beans, lentils, whole grains, fruits, vegetables and nuts. In addition to to feel full, fiber feeds healthy bacteria in the gut that help regulate blood sugar. ” .

8. Regulation of calorie schedules
Ward says the best time for the body to process calories is early in the day, explaining that “eating at night makes it difficult to control weight because insulin, the hormone that carries glucose into cells, doesn’t work. not good”. the night. Reducing the consumption of high calorie foods in the evening provides an added benefit when trying to lose weight. “

9. Food diary
Dr. Ronald Smith, Clinical Dietitian, explains, “There are many reasons why keeping a food journal is effective weight loss advice for 2022. Because it gives a person the ability to stay aware of the amount of fat. food she ate and how it affects her. both physically and emotionally. It also makes them responsible, as many people tend to forget what they have eaten during the day or overestimate how much they have eaten.

It’s easy to eat fast food because it tastes so good, but a food journal, both in types and in amounts, can help right things up and correct mistakes which improves ability. to lose weight and enjoy better health.

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