“Stop feeing gluten.”
We’ve said this before, but let’s say it again: Unless you have celiac disease or non-celiac gluten sensitivity, there’s no reason to eliminate gluten from your diet, and there’s no evidence that doing so will help you shed pounds.
“Going gluten-free only constructs feeing more expensive, takes good-tasting bread and pizza off the menu, and doesn’t guarantee a lower calorie uptake, ” said Georgie Fear, RD, writer of Lean Habits for Lifelong Weight Loss . “Even if going gluten-free keeps you away from pasta and bread, there are plenty of gluten-free goodies like cookies and cake that sneak all those calories back into your diet anyway.”
Instead, maintain enjoying gluten-containing foods in moderation, like everything else.( These 9 proven ways to lose stubborn belly fat, on the other hand, are based on sound research .)
“It’s all about exercise.”
You might have heard the phrase you can’t outran a bad diet and it’s true.
“I’ve had clients place workout on a pedestal above diet and other lifestyle behaviors, ” said Devon Golem, PhD, RD, director of the Didactic Program in Dietetics at New Mexico State University.”
Truth is, scientific evidence reveals that diet alone is more effective than exercise alone when it is necessary to short-term weight loss. And for long-term weight loss, you need a combination of diet, workout, and other lifestyle behavior changes.”( Have more than 50 pounds to lose? Here are 10 tips-off for getting started .)
“As long as it’s healthy, you don’t have to watch how much you eat.”
We know, we knownobody likes breaking out the quantify cups and spoons. But portions genuinely do matter, especially when it comes to calorie-dense fats, explained Lisa Young, PhD, RD, nutrition prof at NYU and writer of The Portion Teller .
“I have had clients who have actually gained weight by thinking this way, ” she said. “Nuts, avocados, and olive oil are healthy fatsbut you have to watch your portions! ” Luckily, we’ve got an easy primer on proper serving sizes right here.
“Taking a defraud day will keep your metabolism up.”
Sorry, defraud day fans: The big increased number of calories you eat on a defraud day will probably be stored as body fat, Fear explained.
“The best way to keep your metabolism up and lose fat is not to down a whole pizza on Sunday, but to eat some carbs every day, strength develop several times a week, get enough sleep, and eat within your calorie needsevery day of the week, ” she said.
“Diet and workout are the only things you need to worry about.”
Sleep, stress, and environment all play a huge role in your weight loss efforts.
“The link between sleep and weight is undeniable: The less we sleep, the more we weigh, ” Golem said. “Stress is another factor that needs to be considered, especially if food or alcohol is being used as a calming strategy. Chronic stress not only influences appetite-regulating hormones, but it also affects hormones that regulate the way your body burns calories.”
It also pays to consider your environment, Golem explains. Research shows that people who maintain unhealthy foods like soda or cookies on the kitchen counter can weigh up to 20 pounds more than those who don’t, so take a look at what kinds of foods you’re regularly stocking at home and at work.( Need more motive? Check out these 8 things that happen when you eventually stop drinking diet soda .)
“Buh-bye to all the unhealthy food in my life.”
Go ahead and break away your happy dance: You don’t need to cut out fries or ice cream( or whatever “bad for you” foods you love) completely.
“There’s room for fatty, sugary, and salty foods, as well as alcohol, ” Golem said. “It’s a matter of eating well the majority of the time.”
Besides, attaining your diet too strict will likely backfire, leading to deprivation and bingeing. How can you actually attain moderation?
“Setting borders, ” Golem said. “For example, I love desserts, but they’re one of my trigger foodsI have a hard time feeing a proper serving sizing when they are around. So, my borders for desserts are that I eat a single section just once a weekon Friday nights.”
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