The One Dietary Rule Dieticians Say You Should Follow If You Want To Gain A Few Inches Off Your Waist

The One Dietary Rule Dieticians Say You Should Follow If You Want To Gain A Few Inches Off Your Waist

lose weight healthily does not happen overnight and is possible with the help of a balanced diet, regular exercise, good hydration and a regular sleep schedule. When focusing on all of these aspects to improve your health, dietitians say there is one helpful rule or tip to follow before prepare your meals that can help your diet become more favorable for weight loss. Read on for information, tips and suggestions from Dana Ellis HunnesPhD, MPH, RD, Senior Dietitian at UCLA Medical Center, Trista BestMPH, RD, LD, Registered Dietitian at Balance One Supplements, and Lisa Richardsregistered nutritionist and creator of The Candida Diet.

Essential tip: Plan your meals with a food diary

While you may get an idea of ​​what you want to eat for breakfast, lunch, and dinner when planning your day, using a food diary can help you not only track exactly what you eat, but also the size and quantity of portions. Keeping organized, detailed lists that you can refer to can make your weight loss journey much easier by helping you feel more on track, says Richards. Plus, it can also help you find which foods make you feel better after eating, and which foods might not.

Richards explains that “when the temptation to fall back into old habits hits you,” it can help “to have something to think about as a reminder.” It doesn’t have to be a typical journal, she says, because it “can be a note, a picture, or anything else that reminds you of why you started putting your health first through your diet.” It can also help you avoid “fad diet pitfalls that lead to rapid weight loss,” she notes. Rebound weight gain, she adds, is a “big hurdle for those initially wanting to lose weight.” A diet “focused on whole foods without the most common allergens can help boost metabolism and speed up sustainable weight loss,” she continues, and keeping a food diary can help you do just that.

A food diary can also help your relationship with food become healthier, Best says, because you can better understand your own needs and goals. “Mental health approaches to weight loss are almost, and in some cases more, important for the treatment and prevention of obesity than traditional medical treatment,” she says. Best adds that “talking to a mental health professional about food and weight may be the best first step toward treating obesity,” and many will suggest keeping a journal.

“Mindful eating, also known as intuitive eating, can also be a necessary practice to incorporate into your eating habits,” continues Best (and you can add this tip to your journal!). Your stalled weight loss, she points out, could be “the result of eating when you’re not physically hungry, eating after you’re hungry, or any other principle that mindful (intuitive) eating shares.” Mindful eating is all about eating when you’re really hungry, Best says, and keeping track of that can help you understand your own metabolism, hunger cues, and more.

Hunnes points out that when it comes to weight loss, she “doesn’t believe in deprivation” because “going around hungry is no fun and is a set-up for failure.” She recommends “thinking about food as a way of life that you intend to follow throughout your life because it gets you out of the mindset of yo-yo dieting or crash dieting. , then go back to your previous way of eating”.

When you take notes for yourself in your journal, Hunnes says, “Switching to a whole plant-based diet gives you an abundance of healthy nutrients, fewer calories, and more water (anti-inflammatory foods), and is low in salt. and higher in potassium (whole grains, nuts, seeds, legumes, fruits, vegetables).” This change, she notes, “can result in weight loss of several pounds of water right off the bat and is healthy and healthy. a lasting lifestyle change for weight loss and maintenance where you don’t walk around hungry.”

Overall, slow and steady wins the race when it comes to weight loss, Richards concludes, because “sustainable weight loss methods typically result in a loss of 1-2 pounds per week.” It’s important to focus on “sustainable weight loss methods” because extreme methods that may be effective initially will “eventually lead to rebound weight gain,” she warns. “Some of the best approaches to losing weight don’t require significant calorie restriction, long periods of exercise, or the elimination of major food groups or macronutrients,” adds Richards, indicating that a food diary is a great next. stage for your journey.

Leave a Comment

Your email address will not be published.