Nutritionists have revealed the main secrets of weight loss

6 secrets of weight loss that only nutritionists

You still think that in order to lose weight, you just have a little and move a lot? Experts on healthy nutrition and nutritionists do not agree with you. The secret of success – individual approach and careful attitude to your body, they say. Experts have collected some of the recommendations of the nutritionists that are known to work – tested on myself and the referees.

Throw the diet

Yes, you read that right: to get and keep a good figure, in most cases, simply follow the principles of healthy eating. There are many fruits and vegetables, choose “complex” carbohydrates rich in fiber, do not forget about healthy fats (nuts, fatty fish) and move actively. But the diet in the majority “swing” metabolism and eventually lead to the fact that the body stores fat instead recycles it into energy. Want to lose weight? Get off the diet!

Allow yourself “forbidden” foods

This is what the doctor ordered: from time to time indulge in non-dietary, and even “harmful” products – otherwise, one day your will power will not overcome the craving for “delicious” and you will find yourself eating third helpings of junk food. In addition, when you know that at any moment can go and eat a piece of candy or a cheeseburger, you find it easier to convince myself to postpone the harmful a treat for later. And more for later. And again. You will be surprised, but this really does work.

Do not overeat

Even the healthiest, most diet foods will not help you to lose weight if you regularly overeat. To avoid this, firstly, is to control your portions (note these tweaks that will help you eat less), and, secondly, to eat fractionally. If you divide your daily diet into five or six parts so that every three hours to eat something, you just won’t be hungry enough to eat too much. Well, of course, do not forget the good old rule: eat slowly, chew carefully and be sure to take breaks and listen to yourself.

Eat protein for Breakfast

20-30 grams of protein at Breakfast – and you never will come to snacking something before lunch. Moreover, as shown by the results of one study, which was attended by 4,000 volunteers, protein Breakfast in the end helps to eat less during lunch. So, those study participants who ate Breakfast 30-40 grams of protein, on average, ate for dinner 175 calories less. The researchers believe that this effect is due to the fact that the protein activates the production of the hormone responsible for satiety.

Keep a food diary

Several studies have confirmed that people who fix the meals eaten in the end more successful and easier to shed excess weight and successfully keep it. Please choose the appropriate app to your smartphone or even get a good old paper diary and you will notice changes in eating behavior (and therefore weight) in a week or two. We don’t know how it works but it always works!

Brush your teeth

Not only your dentist will praise you, but also your figure. Brushing your teeth after dinner helps reduce night “raids on the fridge”, as well as evening snacks before bed – the results reached by the authors of several studies. The thing is that brushing is a kind of symbolic point, a sign that the food is over tonight. Psychologically much harder again “dirty” mouth after you brushed your teeth.