Are you struggling to lose weight and keep it off? We asked nutritionist Nicole Hopsecger, RD, LD for the top weight loss tips she shares with patients.
Tip 1: Control your appetite
Whatever diet you choose - and there are many different foods that can help you lose weight - don't give up because you're hungry.
"Hunger is a normal reaction to calorie restriction. When you eat less food, your fat cells release more hunger hormones, which increase your appetite," says Hopsecger. "A diet plan high in protein and fiber is best for controlling your hunger and cravings."
Replace processed carbohydrates such as white bread, bagels, muffins or donuts at breakfast with foods high in protein and fiber such as eggs or Greek yogurt mixed with chia seeds and berries. You will find that you are full, for a long time.
Tip 2: Do not consume carbohydrates unless they contain fiber
"This reduces sugar and white flour (pastries, white bread, candies, juices, etc.) in your diet and helps you choose carbs that support your appetite and your nutritional needs," says Hopsecger. "The more fiber in your diet, the better!"
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Fiber helps improve blood sugar control, helps lower cholesterol, and reduces the risk of chronic diseases such as diabetes, colorectal cancer, and heart disease. When you suffer from diabetes, foods with low carbohydrates (such as bread, pasta, rice, desserts, sweet drinks, juices) are also important because you will need less insulin. And it can help prevent hunger, fat storage and weight gain.
Fiber-rich foods include legumes (beans, lentils), vegetables (Brussels sprouts, broccoli, squash, sweet potatoes), and fruits (apples, tomatoes, oranges, pears).
Tip 3: Focus on health behaviors, not numbers on a scale
It's easy to get discouraged when you're only looking at your weight. "Instead, focus on healthy food choices, watch portions, and exercise regularly," Hopsecger says. "If you lead these behaviors, obesity will follow."
Replace goals like "lose 2 pounds a week" with smaller goals, like "eat 1 cup of vegetables for dinner," "walk 20 minutes a day," or "keep a food diary." every day." If your weight loss progress is disappointing at the end of the week, think about how committed you are to each goal.
"If you've made a health change, thank you!" "He says. "If you fail, ask yourself why. Are the goals difficult? Do you need a strong support system? Are there big obstacles standing in your way? Then change your goals or focus on things you can control.
Try tracking lifestyle changes, diet, exercise, and weight in a journal. At the end of each week, look at new habits that are working well and those that need more work. "Your health is the journey of your life," he says.
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Tip 4: Make plants the foundation of your diet
Different weight loss methods work for different people. But plant foods should be the foundation of any diet.
"Research strongly supports the benefits of a plant-based diet for weight loss, disease prevention, and overall health," Hopsecger says. "Whether you eat vegetarian, paleo, high-fat, vegan, or pegan (a combination of paleo and vegan), your diet should include a variety of foods from around the world." Remember that plant-based foods always require portion control!
That means enjoying lots of non-starchy vegetables like broccoli, cauliflower, kale, cucumbers, and bok choy, and fruits like berries, apples, and pears.
"Plant-based foods are rich in vitamins, minerals and phytonutrients that help support your cells and reduce inflammation," she says. They also provide fiber and water, which helps you feel full.
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Tip 5: No food is 100% off limits
When you label foods as "good" and "bad," you're focusing on the foods you shouldn't be eating but still crave - and you'll probably crave them more when they're completely banned. "Instead, focus on choosing the right portions of healthy foods 80 to 90 percent of the time," he says. "That, along with a good exercise regimen, can lead to successful long-term weight loss. And that leaves some room to eat the occasional "fun" meal without feeling guilty or resentful.
When working with children, she recommends teaching them healthy choices rather than giving them a list of foods to eat and foods to avoid.
"The feelings of guilt associated with eating forbidden foods can lead to negative emotions in childhood, adolescence, and even adulthood," she says.
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