Weight loss Possible through many different strategies One of the most effective strategies is to modify your diet. But keeping that weight off once you’ve lost it is especially challenging. In fact, a meta-analysis of 29 studies was conducted in American Journal of Clinical Nutrition It found that more than half of the weight lost by participants was regained within two years, and 80% regained within five years. But don’t lose hope just yet: Experts say it’s entirely possible to maintain that fit body, as long as you adopt sustainable habits Which you know you can stick to.
according to Natalie Georgievaresearch and developmenta nutritionist at Nutrition JMAnd the fad diets They often involve restrictive eating habits and are simply unrealistic (or healthy) to keep up with in the long run.
“This deprivation can lead to a feeling of ‘missing’ something, potential frustration and irritability, and eventual abandonment of the fad diet,” she explains. “As a result, you can regain the weight soon after.”
Not only that but Samantha McKinney, RDa nutritionist at life Notes that steep Calorie deficiency It can shift hormones in an unfavorable direction. Basically, your body doesn’t know the calorie deficit was intentional, so as a survival mechanism, it prepares to gain weight once you return to your normal eating habits.
There are no real shortcuts when it comes to losing weight, so experts say you’ll need to be patient with your body while making changes to your diet. With that in mind, here are the best eating habits you can follow to shed some pounds for good. Read on, and for more information on how to eat healthy, don’t miss out Eating Habits to Lose Belly Fat As You Age, Nutritionists Say.
Weighing and measuring every ingredient in your meals can help portion control When you first start dieting, but the truth is that it takes a very long time. For this Kitty PrueherMS, RDRegistered Dietitian and Creator of Eating Habits Lab, recommends visually segmenting the ingredients of your meals with MyPlate Guidelines While that.
According to these guidelines, set by the USDA, you should fill half your plate with vegetables and fruits, and the other half with a mixture of 60% grain and about 40% protein (about 5 ounces). Ideally, you should aim to get a varied mix of whole fruits and vegetables, whole grains, and a variety of protein sources. Limit yourself to three cups of dairy, and try to stick to low-fat or fat-free options. Using these guidelines while preparing your meals will ensure that your body gets all the saturated nutrients it needs.
Georgieva adds that it’s helpful to educate yourself about what recommended serving sizes look like, and to get comfortable reading the Nutrition Facts labels.
If you’ve ever had a hunger pang while in the office or the car, you know how tempting it is to grab a lump of sugar from a vending machine or a bag full of salt from a nearby store. But that is why Georgieva recommends preserving them healthy snacks On you at all times – in your desk drawer, lunch bag, desk refrigerator, or glove box.
“Humans take the path of least resistance,” Georgieva says. “It’s important to make nutritious foods accessible when you are at your most vulnerable.”
Do not forget Snacks with proteinAnd the fiber and healthy fats will keep you full for longer. For example, apples with cheese, whole-grain crackers with turkey and hummus, or yogurt with flaxseeds and berries are all satiating combinations.
Here’s an easy habit to try: start lunch and dinner by eating foods rich in fiber Salad And drink a glass of water. This way, you are less likely to overcook the rest of your meal.
“This can help you eat fewer calories overall without leaving you hungry,” she says Dana Ellis HoenessPh.D., Ph.D.a senior clinical dietitian at UCLA Medical Center and author of A recipe for survival.
2008 study in Journal of the American Dietetic Association It found that obese seniors who drank two glasses of water before breakfast consumed 13% fewer calories during the meal than those who did not drink water beforehand. Furthermore, a 2011 study was conducted in obesity It found that dieters who drank water before all three meals for 12 weeks lost about five pounds more than dieters who did not increase their water intake.
Dr. Hoeness recommends a salad consisting of two cups of greens and light vinegar with about one tablespoon of olive oil.
If there is one macronutrient that should definitely be prioritized for weight loss purposes, it is protein.
“Protein can make you feel fuller and more satisfied than carbs and fat,” McKinney says. “Often, the more protein you have at meals, the less cravings will be. It’s the best kept secret to losing weight without feeling deprived. Most of the time, those who inadvertently increase their protein intake will reduce their Their intake of starches, sugars and Eating frivolous snacks. It also stabilizes blood sugar and energy levels, helps support detoxification, and is essential for recovery from workouts.”
As a general rule, Broihier recommends eating about 20 grams at each meal and 10 grams at each snack. But if it pays to follow visual directions, McKinney says a palm-sized portion of protein is sufficient. For example, this could look like a chicken breast, salmon fillet, two eggs, or a handful of chickpeas.
One of the main reasons for overeating is Not being present during meals. When you scroll through your phone or watch TV, you may throw out your food so you don’t give your body a chance to register when it’s already full.
That’s why Dr. Hunnes advises making it a point to practice mindful eating. This entails slowing down and really paying attention to all of your senses while eating a meal or snack. It’s also a good idea to try to eliminate distractions as you eat, so you can easily recognize your satiety cues.
“Stop for a minute or two halfway through to check your hunger level,” says Broihier. “People who practice it are often surprised to learn that they really feel satisfied with less food than they thought. Oftentimes we automatically and without thinking finish what’s on our plates.”