Title : 10 Stay-Skinny Secrets of Women Who Never Diet
link : 10 Stay-Skinny Secrets of Women Who Never Diet
10 Stay-Skinny Secrets of Women Who Never Diet
know her: She eats a cone ice cream, as no big deal. And you know I do not always ask for salad. But she does not have the genes superwoman.
So how does she not have to go on a diet? "Diets do not work. They do not all the time," says Carla Heiser, a dietitian and board certified specialist registered in the nutritional and metabolic medicine in Chicago. Here are the 10 rules of your friends with the diet avoiding live-without having to think about them.
1. Every day is a special occasion. rosquillas office, a restaurant decadent food, cake at birthday party of a friend. These events occur so often that it is easy to justify any day as worthy splurge. While special occasions are essential, their diet as a whole is what keeps your weight stable, says Heiser. So choose your treats wisely and cut the rest. Maybe you split a creme brulee with her husband on the night of arrival, but pass on the cookies at the meeting during the day. Or celebrate your birthday with cake, but not everyone is.
2. Talk-much-during dinner. Yes, you're at the table to eat, but also are there to catch up with his tablemates, so make the star of the show. The gabfest can slow so naturally eat less. In a study in the Journal of Clinical Endocrinology & Metabolism, researchers asked people to eat a bowl of ice cream in five or 30 minutes. Those who enjoyed slowly excreted over "stop eating" gut hormone called peptide YY and reported feeling fuller. So they enjoy the lasagna, but love the company.
3. Do not waste time in diet foods. Foods labeled low fat or low calorie sounds good in theory. The problem is that these are often highly processed and high in carbohydrates. "They turn into sugar in your body, which could contribute to weight gain," says Heiser. What is more, these companies improve product after removal of fat by pumping with sugar, salt and other additives. "Women who do not diet are still reading ingredient labels," says Lori Shemek, PhD, author of the forthcoming book FAT fight inflammation. However, it does cut through tough statements health claims splashed across the front of the pack to see what is actually in the food.
4. No food is "bad." Not worth brownies refer to as "bad" and kale as "good". In a study at the University of Toronto, women were deprived of chocolate for a week experienced more cravings and were more likely to eat more chocolate. A subsequent 2010 study confirmed the results: If you tell yourself that you can not have chocolate and try not to think about chocolate, chocolate obsess about .... And Snickers is steep. It links back to think you're a failure diet that makes you feel guilty and overeat as a result. For a happier relationship with food, ditch "bad" from your vocabulary.
5. Get your beauty sleep. When you're busy, the first thing that gets hit is sleep. But if you want to maintain a healthy BMI, research is showing that sleep has the highest priority. In fact, in the days when you are sleep deprived and you have to choose between an extra hour of sleep or waking up early to exercise, Dr. Shemek suggests doze. "Lack of sleep has hormonal effects that generate weight gain and altered appetite to prefer high-calorie foods. In addition, you do not have the energy to exercise effectively," she says.
6. yourself off the hook. You just ate a cheeseburger and fries polishing. Even if it was not a reflection of your goals healthy eating, forgive yourself and move on, with the promise to eat better at the next meal. Self-pity can lead to a better relationship with food and body mass index healthy, reveals new research from the University of Waterloo in Canada. Low self-esteem can lead to eating disorders (such as binging) that cause weight gain. "Whether it is as a loved one: with the support and affirmation". Says Dr. Shemek
7. Avoid diet sodas. Artificial sweeteners are controversial. While some studies show that not affect weight, other research suggests that calorie-free drinks can cause weight gain by stimulating hunger. Dr. Shemek advised to avoid completely. "Diet soda down the brain to want more sugar, and many people become addicted to them," she says. In addition, order a diet soda can make you think you're saving calories there, so you might as well get the mac and cheese instead of a salad.
8. Experiment in the kitchen. Healthy eating is never boring if you're jazzing foods with herbs and spices. Amplify the taste of any dish and replace fat while being so satisfying, says research at the University of Colorado in Denver. And the addition of spices like red cayenne pepper and has been shown to increase metabolism, help you burn a few extra calories in your meal. So add a pinch of smoked paprika butter instead of steamed broccoli. Instead of plain grilled chicken breast, sprinkle on a variety of dried herbs, garlic powder and chili flakes. Bon Appetite!
9. Do not count calories. There is a big difference between the way the body uses 1,000 calories of junk food and 1,000 calories from whole foods, says Heiser. Getting involved in the amount of calories might make you refuse calorie-dense yet nutritious foods like oily fish, avocado, oils such as olive and coconut, nuts and dark chocolate. Focus on filling your plate with real food with an emphasis on protein (fish, chicken, tofu), vegetables and a source of healthy fat. meals along with paying attention to your hunger signals that can maintain a well-rounded, healthy weight she says.
10. Eating sugar with elegance. Sugar is not just good for you. "Your body can only handle so much at once. If you overdo it, it is stored as fat," says Heiser. But that does not mean you should completely cut. "Figure out what your body can handle," she says. Do you feel tired and bloated after some cookies? Based on his reaction, you'll know whether to reduce consumption. After all, food is supposed to make you feel great and any woman who knows dieting.
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