Article author: nutritionist David Zinchenko, author of Eat this, not that! and former chief editor of the American version of Men’s Health magazine
Surely you have heard such advertising slogans more than once: “This diet will help you lose weight in a week”; “You will become slim in 10 days.” In fact, any major change in diet will bear fruit. But here’s what the fierce diet advocates are silent about: it’s not important how you look in a couple of hours or days. The main thing that will become with your figure in months and years. And here the correct way of life and a well-built diet will help.
1. Do not eat while watching TV
We know that you love to get comfortable with a plate of something tasty in front of the TV, but it’s important to eat in the kitchen without the participation of a blue screen. Why? Carolyn Brown, a nutritionist at Foodtrainers, told us that by eating lunch while watching your favorite series, you risk, first, seeing enough of the advertisements for junk food, and secondly, not noticing how you ate, and putting in yourself a lot more than you planned . A recent study by American Journal of Clinical Nutrition confirms her words: if you don’t get distracted while eating, it will have a beneficial effect on your diet.
2. Switch to tea
This year, nutritionists are all crazy about green tea – and it’s easy to see why. This drink is rich in catechins that fight excess kilos in the waist by accelerating metabolism and increasing the ability of the liver to burn fat. In a recent study, participants who drank 4-5 cups of green tea every day in addition to a 25-minute training session lost an average of one kilogram more than those who neglected the drink. And another study, meanwhile, showed that a similar amount of coffee only increases fat on the stomach – as much as 2 times.
3. Make sandwiches, not sandwiches
Sandwiches with two slices of bread – top and bottom – it’s so old-fashioned. If you want to lose weight, choose whole grain rather than white bread and make sandwiches. This will save you from the extra 70-90 calories. If it seems like something is missing, add carrots or peas to the top. These comrades are full of fiber and water, which means they will help you feel full longer.
4. Buy smaller plates
According to Carolyn Brown, the larger the plates, the larger the portions (the latter, purely psychologically, do not seem so impressive on the first). And this can lead to overeating. In one study, subjects who received huge plates ate 16% more muesli than those whose dishes were smaller. They say the most effective are the little reds. This color also helps to eat less. This is evidenced by the results of a study by Appetite magazine. Scientists attribute this fact to the fact that at a subconscious level, red hints to the brain: it is time to stop.
5. Do not download the press while lying
Star trainer Mark Langowski has developed a program to achieve the perfect abs in 6 weeks, and it does not have a single lifting of the body from a prone position. “I have been working as a personal trainer for over 13 years and during this time I learned a lot, but perhaps the most important was the information on how harmful this exercise is for intervertebral discs,” he explained. “I listened to the brilliant professor Stuart McGill, head of the spine biomechanics department of the University of Waterloo, and suddenly realized how much I harmed myself and my clients. Instead, I now explain how to train the whole body, using the core muscles in each exercise. Squatting may seem like an exercise only for the legs, but with proper performance, the abdominal muscles also work! ”
6. Buy a fruit vase
You have long known that eating 5 servings of fruits and vegetables a day helps to lose weight. But in practice this is difficult. What to do? Buy a fruit vase. And the likelihood of a snack with what is already in front of you will increase. And Katie Cavuto, a nutritionist at Philadelphia Phillies and Flyers, suggests keeping vegetables and fruits already washed in the refrigerator.
7. Be boring
“Repetitions create rhythm. Be boring. Most successful people have chosen just a couple of options for their breakfast, says nutritionist Lauren Slayton. – Pick those for yourself. Thoughts about what to eat when you are very hungry usually do not lead to anything good. Every few weeks, of course, you can change the program, but pre-selected recipes or training can help you achieve the desired result. ”
8. Do not buy loud advertisements
Do you find products from farm supermarkets healthier than from ordinary stores? Do you think dishes in “bio”, “organic” restaurants are less high in calories? If you answered “yes” to one of these questions, perhaps your attempts to lose weight fail because of your gullibility. When people are asked to guess the number of calories in a sandwich from a good restaurant, the imaginary figure is on average 35% less than in a fast food sandwich, Journal of Consumer Research showed.
9. Eat the yolk
This year, the report of the US Advisory Committee on Good Nutrition has finally stopped recommending the elimination of dietary cholesterol. Decades of research have shown that it has almost no effect on blood cholesterol, so you can safely die yolks and shrimps again. In general, if you eat the whole egg, it has a beneficial effect on metabolism. Plus, the yolk contains fat-soluble vitamins, fatty acids and – most importantly – choline, a substance that fights fat deposits around the liver.