Get this: 30 percent of New Year's resolutions are broken by February , according to a survey by the management company Franklin Covey time . "People tend to fall off the wagon so fast loss weight because your goals are not realistic ," says Toby Amidor , a registered company based in New York City dietitian. "When people feel as if they failed , they tend to throw in the towel for good instead of giving them another resolution opportunity . " Here , four leading experts reveal nation system resolutions against common weight loss almost
always back .
1. "I want to lose 20 pounds. "
"Removing 20 pounds is a great long-term goal , but dieters tend to fall on the right track when they have such a high resolution ," says Amidor .
Instead : lose a pound a week.
" Instead of taking such a huge task , focus on the loss of a pound a week by setting small goals of diet and exercise ," suggests Amidor . "For example, we are determined to undertake dairy skimmed in together and we pledge to work within 30 minutes , three times a week. You'll be amazed small changes can lead to major changes. "
2."I'm going to try the ________ diet."
Fill in the blank with any fad diet and you're doomed. A typical diet - of - the time required to cut one or more food groups such as fruits, grains or meat. This is simply unhealthy and can also be overwhelming , Amidor said.
Instead : Eat lean protein and vegetables at every meal.
In the long term , well balanced and well portioned , which includes a variety of products and lean meats (and occasional indulgence !) Diet will always be the ticket to weight loss , Amidor said.
3 . " I'm going to stop eating in the restaurant. "
Nixing an evening with friends for the sake of your diet is not a lifestyle, Amidor said. You will find that you will be frustrated and more likely to fall off the wagon .
Instead : Intelligent control in restaurants.
"Before going out to dinner with 10 almonds or an apple , if not get greedy and start with a small salad ," suggests Amidor . In a 2004 study published in the journal of the American Association of diet Penn State researchers found that women who started lunch with a salad they consume up to 12 percent fewer calories than those who skipped the first course . " Choose a light meal snack and have removed the bread basket ," says Amidor .
4. "I'm going to eat 900 calories a day to lose weight. "
Of course , severely limiting your calorie intake promotes weight loss, but will resume as soon as you start eating normally again (not to mention that starving yourself is dangerous). "Often the attitudes of people who diet yo-yo , which vary in size from four to 12 and again at night ," says Amidor .
Instead : Develop a healthy eating plan with an RD.
If you do not know how to lose weight the healthy way , consider making an appointment with a dietitian. "Many dietitians now have insurance , do not be afraid to ask if yours is accepted ," said Amidor . The Academy of Nutrition and Dietetics has a dietitian reference service allows you to search a database of professionals across the country.
5 . "I'm a juice cleanse . "
After a flurry of holiday detox may seem like a good idea "but a wide approach or - nothing to weight loss will be doomed to failure," said Lisa DeFazio , RD , a nutritionist based in Los Angeles celebrity.
Instead : Make a mini - cleaning.
Jump-start your weight loss plan with a two-day , 1,200 calories clean juice instead. "Replace breakfast and lunch with fresh vegetable juice or a protein shake and eat a balanced meal of whole grains, vegetables and lean protein like chicken or fish ," suggests DeFazio .
6. " I'm a vegetarian . "
Losing weight requires burning more calories than you consume, but by eliminating meat from your diet will not necessarily reduce your calorie intake . " The Newbie times vegetarians gain weight because they do not know the go- cough vegetarian hidden calories such as cheese and pasta ," says DeFazio .
Instead : Reduce your meat consumption.
" Animal protein lean over to take a quarter of your plate at every meal ," DeFazio said. Complete the rest of your plate with whole grains, fruits and vegetables to feed weight loss . You can also try exchanging a portion of their meat with vegetable protein sources .
7. "I'm going to junk food . "
" Indulgences court can help you lose weight initially , but over time , will make you feel needed and ultimately lead to overeating ," says Tanya Zuckerbrot prevents a dietitian in New York and founder of the F- Factor Diet .
Instead : Follow the 80/ 20.
Many experts in weight loss (like Jillian Michaels ) recommend doing 80 percent of the calories you eat healthy and save the remaining 20 percent of what would otherwise be considered food no-nos .
8. "I will cut calories by skipping breakfast . "
Research shows that the earlier a morning meal will put you on the fast track to weight gain , no loss . In a study published in the European Journal of Neuroscience , for example , participants who skipped breakfast were more hungry and more likely to enjoy the fattening foods later in the day.
Instead : Eat a high protein breakfast every morning.
Eat a good breakfast reduces the chances of gorging on junk at the end of the day, Zuckerbrot said. " Lean Protein Pair with high-fiber , complex carbohydrates - think a vegetable omelet with a slice of whole wheat toast or greek yogurt with fruit and a tablespoon of walnuts - to prevent hunger and desire of all days."
9. " I will not eat after 21 hours "
" There is no general rule about what time to stop eating ," says Zuckerbrot . " The body calories stored unused for power, regardless of the times , these calories are consumed . "
Instead : sleep at least seven hours a night .
People who skimp on sleep are more susceptible to weight gain , according to a study by the University of Pennsylvania published in the journal Sleep. The researchers believe that lack of sleep people tend to consume more calories per day than those who get a full night's rest.
10. "I will exercise more. "
"This resolution is not precise enough to succeed ," says Jim White , a registered dietitian and personal trainer in Virginia Beach, Virginia
Instead : Commit to a series of weekly training set
Beginners should start with a weekly fitness session combines cardiovascular training and strength training , as a body sculpting class or a session with a trainer. After three weeks , building up to two weekly workouts , and eventually the target of five workouts each week. Proceed slowly Wards injuries and excessive pain may prevent or discourage adhere to your exercise program .
11. " I'll do yoga four times a week. "
While yoga is an important part of any fitness program probably will not help you lose much weight . " A typical one-hour session about 200 calories are burned ," says White.
Instead : Try a variety of workouts.
Besides yoga, include a variety of exercises for the heart to pump as walking , weight lifting , cycling, or in Zumba fitness program to accelerate weight loss , suggests White . You can also mix things up with this training that incorporates weights into a routine of yoga.
12. "I go to the gym for two hours every day. "
Work two hours a day is not only annoying , but can also cause injuries to beginners who are not used to physical activity , says White .
Instead : do effective workouts .
Trade for high intensity workouts long, 30 -minute sessions of interval training - is not going to burn quickly and will really torch more calories than doing long , endless training, " said White Plus , researchers the . University of Western Australia found that interval training helps suppress appetite after a workout , accelerated weight loss .
No comments:
Post a Comment