If you are in good shape, this is part of your good intentions for the new year, here are the expert approved tips that you should use in a sustainable way. You can also keep your carbs!
It would be a bit unusual if you are unequivocally happy with your diet right now, because it is not an insult to gym evangelists – the vacations are not the ideal time of year for anyone to count calories. After a lot of office parties loaded with cookies and the drinky karaoke sessions that follow, the "I want to lose weight" solution is pretty standard. Especially because almost 70 percent of adults in the US are obese or obese and 45 percent lose weight and get into shape with their top news year resolutions. (Comparable statistics: 60 percent of Americans use a streaming service like Netflix.)
When you first think you have a good hope for a 2019 slimming, "Which diet do I continue?" People, you're doing it wrong.
"Weight loss is something big: the problem is that fad diets – the extreme ones that restrict or completely cut down a food source – do not offer long-term results," says Dennis Cardone, DO, head of sports medicine for primary health care at NYU Langone Health. "Research shows that we show more weight than when we started, so you have to ask yourself: what is the use of struggling through it at all?"
It is a stark prognosis. But to increase your chances of success in the long run, which is the only type of success that really matters, we offer six healthy weight loss strategies to keep in mind if you run, perhaps literally, in 2019.
1. Set smart goals
Even LeBron knows that you will not win a title on the opening night. If you drop 50 pounds on January 1, without intermediate checkpoints, you lose track of the meaningful-but-less-impressive-sounding victories that happen on the way. "You might be discouraged if that does not happen," says Cardone. "Think smaller instead, like a pound a week, that's 50 pounds a year! That can really be right."
You can not connect your goals with weight loss yourself. Focus instead on usable habits, such as training four times a week, or walk up the stairs every day to your office on the third floor. When you enter healthier tendencies as part of your lifestyle, you will see numbers on the scale shift in the right direction. And if that result, for whatever reason, takes a little longer than you had hoped for, you will not get discouraged in the meantime.
2. Do not count calories
Serious! Instead, focus on the quality of the food you eat. Researchers at Stanford University have recently followed the diet of over 600 overweight adults by sending them to health education classes in which they learned how to shop, cook and eat smarter. (They were also encouraged to be physically active.) In themselves, they reduced their daily caloric intake by about 500 calories and lost an average of 12 pounds more than a year. Give this winter more time to learn yourself, and less time to keep a running calorie content in your head. It is tiring.
3. Avoid clear rules (probably)
The moment you tell yourself that you can not do something, it is the only thing you want. So say it to us: "moderation".
"If you cut things out, you feel that you have lack of willpower or self-control when you can not follow a series of rigid rules – in reality, the problem is not your lack of self-control – it's the diet itself," says Alissa Rumsey, MS, RD, nutritional therapist and owner of Alissa Rumsey Nutrition and Wellness. "Try to consume a variety of different foods from all food groups instead." Yes, even carbohydrates.
Of course there will be situations in which your willpower will be tested. Instead of completely avoiding your colleague's birthday cake, you can settle for a small piece. By doing this, you prevent yourself from going to the bodega to buy Cheetos on the way home.
Kyle Kuzma interrupts his tattoos
4. If you do nix sugar, be patient
Some people thrive on that all-or-nothing mentality. And according to the CDC, between 2005 and 2010, adults in the US consumed about 13 percent of their total daily calorie intake of added sugars. In other words, you probably consume a lot of it now, even if you do not realize it.
Here is the thing about cutting sugar: if you are going to do it, you must understand that the craving comes. And although there is not much research on how long it takes to get over the bump – which is different for everyone – Cardone assures us that if you do, you will not miss it at all. "After a while you will realize that your cravings are completely gone, and your mood is much better," he says.
5. Go up and out
Maybe it's a Saturday, or maybe you work from home, or maybe it's just very cold. Whatever the reason is that you are trapped inside, make it a habit to get up and walk around for 10 minutes in the other hour. "If you stay home for hours at a time, you will realize that at certain times you instinctively walk to the kitchen," says Cardone. "By walking out the door, you reduce stress and change your thinking from constant feeding to exercising." This disrupts your normal routine and makes it easier to distinguish between being hungry and just feeling restless.
6. Eat more vegetables
Good news: Australian researchers have discovered that if you increase the amount of leafy vegetables that you eat regularly, you can see a sustained weight loss, in addition to all the other health benefits that the leafy vegetable consumption entails. Bad news: nearly 90 percent of Americans fail with the recommended five daily servings of vegetables, according to the CDC. Stop being one of them.
Remember, by the way, that "leafy vegetables" is a category that includes more than just lettuce, kale and spinach. Bok choy, broccoli, chard and endive also count all! The resolution of your new year to try new food has just been taken care of.
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