All of us have been on a diet at some point in our lives and we all know how hard it is to find a diet that is compatible to our needs so we can lose weight properly. This is why we went to the professionals and asked them for advice. According to nutritionists, here is what you should do if you want to lose weight and keep it balanced:
- Don’t rely on technology
Nowadays there are many apps and trackers that “count” your calorie intake and tell you whether you need to increase or decrease your calorie intake. According to Georgie Fear, RD and nutrition coach, going according to these apps and trackers can cause weight gain instead of weight loss. She wrote the book Lean Habits for Lifelong Weight Loss, and says that these apps only do calculations and can only give an estimate and not an exact picture. Therefore, she advises use your personal experience as a guideline and not rely on the apps.
- Watch what you drink
This goes especially for sodas and all of the fancy coffees and lattes. They are packed full of calories and sugars as well as non dairy creamers that aren’t good for the health. Dulan advises you to drink 3 water servings of 24 ounces every day. Make sure that the water you are drinking is ice cold as this will prompt the body to burn out more calories in order to maintain the body temperatures.
According to Karen Ansel, MS, RDN and coauthor of The Calendar Diet, coffee can actually boost your metabolism and burn calories due to the caffeine it contains. It will also help you keep focused and work more effectively. However, make sure you avoid all those lattes and drink black coffee instead.
- Don’t focus on cutting out carbs altogether
Fear advises: Don’t cut out all the carbs!
Many people do this common mistake and as soon as they need to lose weight they stop consuming carbs altogether. But this is not a good idea. It doesn’t reduce the overall calorie intake as we eat many other nutrients such as oils and nuts to compensate the need for energy. This may be counterproductive and even result in weight gain.
Instead of cutting out carbs, cut down on the overall calorie intake.
- Eat proper food portions
Many people followed the popular trend of eating many small portions throughout the day. However, Fear advises that this is not a very good strategy. Instead of doing so, they suggest eating 3-4 times and making sure that what we eat is actually filling. If you eat meals that fill you up and give you enough energy, you will have less food cravings throughout the day.
- Take time to enjoy the food
Mitzi Dulan, RD, nutritionist for the Kansas City Royals and author of The Pinterest Diet says that when you eat you should completely focus on what you are eating. According to Mitzi, eating in front of the TV or with the cellphone in your hand most of the time results in overeating. Also, research shows that people who focus on their food while eating are 34% less likely to become obese than those who don’t.
Dulan says that this can be achieved by only eating at the kitchen table. This way there will be nothing to distract you from your eating and you will not overeat as much.
- Always pack snacks while traveling
Sticking to your diet plan is much easier when we are at home or when we are about our normal daily routine. However, when people go on trips, vacations or go out with their friends, things can get out of hand.
This is why Ansel stresses it is very important to prepare before hand. If you know you are about to go on a trip or a vacation, make a plan of what you will need to pack and prepare the snacks in advance.
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