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Your best weight loss strategy

Your best weight loss strategy

How do you usually plan your weight loss strategy?
Do you emphasize more on what foods you shouldn't eat ( fatty foods, sugary delights.... Or high calorie meals)? Or, you try eating a more nutritious diet to improve your health? In other words, do you see the glass half full or half empty when you try to diet?
Why does this matter?
Well, Because research tells us that different eating strategies have distinctive effects on weight and health. Some are good and some are, well … not so good.
A study published in the European Journal of Clinical Nutrition examined the eating styles of 4,393 healthy individuals, and investigated the link between eating habits and the risk of overweight and obesity.
The eating style most closely linked to obesity and poor eating habits was what is called “restrictive overeating": crash diets followed by excessive overeating.
The eating style most closely tied to a normal weight was “health-conscious” eating: Instead of restricting certain foods from their diet, health-conscious eaters look for ways to include healthy items.
People who alternate restrictive eating and overeating appear to be more vulnerable to obesity than are individuals who maintain a balanced level of energy intake, because maintaining a restrictive diet( whether on "fashion" or not) for long periods is nearly impossible for most people, they eventually compensate by overeating and end up with more weight gain.
Apparently, the human body—and mind—doesn’t respond well to feelings of deprivation. When this happens, food becomes even more a focus, and this leads to more snacking, nibbling at night, and focusing on external cues causing an eventual response to overeat.
After evaluating your energy expenditure ( energy you burn per day), looking at eating in a positive way by learning to integrate healthy foods to your daily lifestyle : more fruits and vegetables, lean meats, and healthy fats, and eating fewer calorie-dense foods, is the best long-term strategy to lose and maintain lost weight.

So, for a better weight loss:

1- Make small reductions in food intake rather than huge reductions. Tricking the body is key: major cutbacks in food appear to set off an alarm, but minor changes tend to go unnoticed. Plus it gives people the opportunity to make adjustments that are more in tune with their lifestyles and personal preferences.
2-Start your diet "today" not Monday: by emphasizing on all the positives of eating healthy, you won't have to make huge efforts and postpone your diet.
3- Don’t beat yourself up for having french fries; just try to eat less of it! And if you have weight to loose, avoid extreme measures.
4- Get in the habit of leaving some food on your plate (not throwing it, of course) or serving yourself first half your usual portion and if you are still hungry, you could always add some more.
5- Don’t forget to build regular physical activity into your daily routine to boost your energy expenditure and boost your mood.
Hopefully, these are changes you can live with—which is why they may just work.
If you need guidance, you can always turn to your dietitian: giving you small tricks for success, matching your energy intake with your energy expenditure and helping you choose healthful foods.

"Be positive and improve your weight,by learning the right diet tricks, not for a while, but for a lifetime!": Nathalie Yaghi