You are 10, 20, 30 pounds or more overweight and have dieted on and off for years. You've lost weight, then restart and more.
Why? Diets do not work . Today we know that diets do not work. Even Weight Watchers said . Restricting calories and your metabolism changes again . This is why so many people call it the weight they lost during the diet , and more.
However, desperate to lose weight , American track plans . While there is no silver bullet for
weight loss, there are some steps you can take to lose weight safely and forever, while increasing your health.
The common sense advice to " eat less , move more " is not entirely accurate . Whatyou eat is important .
And here's a dirty little secret : he Eating refined carbohydrates - starches and simple sugars - it is one of the main reasons Americans are battling obesity. Do not burn the carbohydrates stored in the body as fat.
As food manufacturers have begun lining supermarket " low fat" foods " fat free" , and - most of which have added sugar - we have become bigger than ever .
This list of healthy eating habits is far from complete. But here are 12 of the many recommendations in my new book to help you lose weight and gain the benefits - more energy and fitter , healthier you.
1. Eat a healthy breakfast every morning . Eating breakfast speeds up your metabolism . If breakfast , you are likely to consume more calories cravings later in the day is skipped. In a study of people who have lost weight and kept it off for over five years, one important thing that all they did was have breakfast. But Pop - pies , donuts and Hot Pockets failed. Oatmeal, whole grains , whole wheat bread , eggs and tofu salad are healthy choices .
2 . Stop counting calories and eating foods that nourish your body . A meal , fat and sugar in processed foods also refined free nutrients. In addition , you will not meet for a long time compared to a food rich in whole foods such as vegetables, lean meats , whole grains and foods rich in healthy fats. As you begin to eat more nutritious foods and get a little more physical activity (if not physically active now ) , your body reach its natural and healthy weight.
3 . Always have vegetables and washed and cut fruit in your refrigerator . Thus, they are easy to grab when you're hungry (instead of reaching giant sized bag of chips ) and you can throw in your bag when traveling .
4 . Replace soft drinks with sugar-free drinks. Diet drinks keep your sweet tooth craving sweets . Also, they make you feel virtuous . Many people who take diet drinks are actually rewarded with extra calories per day. Instead, drink iced tea or still or sparkling water with a slice of lemon or lime.
5 . Use the " plate method " to make a healthy meal. Fill half of your plate with non-starchy vegetables and low such as broccoli, asparagus, cauliflower , Brussels sprouts , green beans , mushrooms , peppers and leafy green vegetables and fruits. Fill a room with a whole grain such as brown rice , barley , bulgur , quinoa, or a starch such as corn or potatoes or beans . Fill in the last quarter of protein like grilled , sautéed , grilled , or baked ( not fried ) fish, chicken or turkey without skin , lean meats , tofu or eggs.
6. Cut the carbs . Refined carbohydrates (cakes, candy, cookies, muffins, scones , cakes , soft drinks , juices , syrups , chips and breads to supermarkets ), which will not become fat burning . Even foods such as yogurt , fruit and breakfast cereals have a lot of added sugar. Replace yogurt with fruit Greek yogurt , choose high fiber , low carb cereal and add small amounts of healthy fats to your meals with unsalted nuts sliced avocado , seeds and olive oil .
7. Reduced Lunch and dinner plates. If you and your family eat a big plate of ten inches , replace the plates are nine or ten inches in diameter. We tend to eat what's in front of us . Using smaller dishes there is less food to eat before you .
8. Enjoy Healthy least occasionally , in small portions of food unless there is a medical reason not to . No go eat something you love can make you feel helpless and frustrated and subvert their efforts to eat well.
9. When you eat your greens double server instead of potatoes or rice. I always do that and take more nutrients and fewer carbohydrates . In addition , sharing food at the table. My husband and I always share a drink as a group , if someone calls the dessert comes with a spoon for all.
10. Keep tempting food out of the house . Fill your refrigerator and pantry with healthy and create an environment that will help you have success foods . Enjoy treats from time to time when you are away .
11. Ask family members and friends to eat healthier. It is easier when is a team effort , and your family can also enjoy health benefits with you.
12. Talk positively to yourself and calm your inner critic . Note on the day of their positive efforts and congratulate you. "I chose a plate of healthy vegetables instead of a slice of pizza.Good job " The more he gives pats on the back for what you do well , more power to continue to do so . If you notice that you say you will never succeed , or fight for two sundaes , leave ! to calm the head of the internal review of a short walk , play music and dominion, and above all , you tell yourself that tomorrow is a new day and a new beginning.
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