In the hope of losing a few pounds in time for the bathing suit - and tired of all the hype about weight loss cures "miracle"? To help you get answers about what really works for weight loss, WebMD has returned to eight dietary and nutrition experts noticed for their own favorite diet tips.
Here are the top 10 tips and diet tricks for weight loss success:
Is Diet Coke Good For Weight Loss - Experts' Best Diet Tips for Weight Loss
Eating several times throughout the day helps keep hunger in the bay while maintaining your energy, experts say.
Fight the Battle of Lugarness, filling with smaller meals with protein and fiber that are spaced evenly throughout the day, "says Elizabeth Ward, MS, RD, a nutrition consultant who wrote several books on diet and nutrition.
If the mini-meal approach does not appeal, plan a healthy snack between lunch and dinner so you do not get too hungry at night. "A noon snack gives you energy to finish your work day and hit the gym on the way home," says Pamela Peeke, MD, Discovery Health Head TV corresponding to Nutrition and Fitness.
And, what makes a healthy snack? "The key is to include protein and not rely on carbohydrates alone, like pretzels and a piece of fruit," says Peeke.
Some good choices:
- Half a Peru wrap.
- Peanut butter with low peanut content in a thick multigrain biscuit.
- Greek style yogurt not fat with some nuts of walnuts.
- Two pieces of low-fat rope cheese with a piece of fruit
"In general, the less processed food is, the slower it needed to digest, and the longer it maintains you feeling satisfied and full," says Pediatra David Ludwig, MD, author of ending the food fight.
For example, an apple is more filling than an equal amount of Applecce, and AppleCee is more filling than apple juice ...
If you are allowed occasional indulgences, you are less likely to feel private - and more likely to stay with your diet.
Studies show that people who eat the healthiest are those who allow some indulgences, says Dean Ornish, MD, author of the spectrum and founder of the Institute for Medicine Research Proventions in Sausalito, California,
"What matters most is your overall way to eat and live," says Orish.
Then go ahead and enjoy your favorite foods - but do it in moderation, keeping an eye on the size of the portion. And if you supervise one day, just eat healthier the next day.
. " Late night parties is the aquiles heel for dieters and often happens because training push meals back, "says Peeke.
So 30-60 minutes before your early evening workout, have a healthy snack that will give you energy and keep you from being voracious when you get home. I think fruits or vegetables more lean protein, like a fruit smoothie with protein powder
And do not overdo dinner at the end. "The later, the lighter your meal needs to be, especially if you are more than 40 years old," says Peeke, author of fighting fat after forty years. She suggests getting out an hour over an hour and a half after finishing her meal before going to bed to allow proper digestion.
Successful losers checks the scale regularly to stay focused on weight control, says James Hill, PhD, director of the Colorado University Center for human nutrition and co-founder of the National Weight Control Registry. Trust in the fit of your favorite jeans, it's not so accurate.
"Most dieters have a range of acceptable weights, and weighing once a week or more often, they can make adjustments to their food intake and / or physical activity to combat the idiot," he says.
Weigh on the first thing in the morning, after emptying your bladder, to help you motivate yourself on the right way
A half a spoon cup of light ice cream, yogurt or granola makes a healthy snack. But it may seem insignificant in a bowl and finally seem less satisfactory. Then replace things around and place the bottom of the bowl with a cup of cutting fruit, without sugar and cover with your yogurt, granola or low fat light ice cream, suggests Karen Collins, MS, RD, Advisor Nutrition of the American Institute for Cancer Research.
"If you change a cup and a half of ice cream for a half cup ice cream and a cup of fruit, you can save 150-300 calories," she says. "And you will not feel deprived because your eyes see a large volume and it's delicious."
Exercise makes some people hungry, and some people think they can eat everything they want after a hard workout. But this is not a good idea, the experts say.
"Research suggests that you will eat back the calories burn and maybe more," says Ward.
Instead, exercise at a moderate pace on most days of the week to avoid feeling like your workouts justify extra foods. To avoid extreme hunger, eat a small snack or meal that combines protein and carbohydrate (such as egg or baked yogurt and a slice of integral bread) before training or immediately after. Be sure to include at least 8 ounces of water for hydration and fullness.
Getting good enough sleep can help lower the desire to eat too much throughout the day, says David Grotto, RD, author of 101 foods that could save his life.
sleep very little can also decrease the ability of your body to burn calories, it says. And whenever you're sleeping, you're not eating. So, point for 8 hours a night, every night.
A chicken of fat is equivalent to 3,500 calories, so you need to be realistic about how long it takes to lose fat, experts say.
The best approach is a combination of consuming fewer calories while getting more exercises, says Hill. But keep in mind that it takes a lot more time to burn calories through exercise than eat less calories.
A weight loss of 1-2 pounds per week is a safe fee, and helps ensure that you are losing fat, not muscle or water weight, says Grotto.
Experts agree that portion control is a critical strategy for weight control.
Use measurement equipment, such as measuring glasses and spoons or a food scale, at least once a week to keep you honest about how much you are eating, suggests dietetics and diabetes educator I hope Warshaw, MMSC, RD, CDE
She suggests eating 9-inch plates to help control the portions.
When you leave, ask a dining partner to share a large meal or ask for a box to go and save the second portion for tomorrow's lunch before digging, says Warshaw, author of diabetes planning for easy dining planning. / p>.
