The One Food Rule Dietitians Say You Should Follow If You Want To Take Inches Off Your Waist

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Healthy weight loss does not happen overnight and is possible with the help of a balanced diet, regular exercise, sufficient fluid intake and a consistent sleep pattern. If you focus on all of these aspects to improve your health, nutritionists say there's a helpful rule or tip to follow before preparing your meals that can help make your diet more weight-loss-friendly. Read on for insight, advice, and suggestions from Dana Ellis Hunnes, PhD, MPH, RD, Chief Nutritionist at UCLA Medical Center, Trista Best, MPH, RD, LD, Registered Nutritionist with Balance One Supplements, and Lisa Richards, Registered Nutritionist and Creator of the Candida Diet.
Must-have tip: plan your meals with a food diary
While you might have an idea of ​​what to eat for breakfast, lunch, and dinner as you prepare for the day ahead, using a food journal can help you not only keep track of exactly what you eat, but also Serving Sizes and Quantities. Keeping organized, detailed lists that you can refer to can greatly aid your weight-loss journey by helping you feel better on the right track, says Richards. Additionally, this can also help you find the foods that help you feel your best after eating and others that may not.
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Richards explains that "when you're tempted to fall back into old habits," it can help to "have something to remember as a reminder." This doesn't have to be a classic journal, she says, as it can be "a note, a picture, or anything else that reminds you why you started putting your health first through your diet." You can too help "avoid the pitfalls of dieting that lead to rapid weight loss," she notes. Rebound weight gain, she adds, is a "big hurdle for those who want to lose weight first." A diet "that focuses on whole foods and removes common allergens can help boost metabolism and accelerate sustained weight loss," she continues, and keeping a food journal can help you achieve this.
Keeping a food journal can also help your relationship with food become healthier, says Best, because it allows you to better understand your own needs and goals. "Mental health approaches to weight loss are almost, and in some cases more important, to the treatment and prevention of obesity than traditional medical treatment," she says. Best adds that "talking to a psychiatrist about diet and weight can be the best first step in treating obesity," and many will suggest keeping a journal.
"Mindful eating, also known as intuitive eating, can be a necessary practice that you can incorporate into your eating habits as well," Best continues (and you can add this advice to your journal!). "A result of eating when you're not physically hungry, eating past your hunger, or one of the other principles that mindful (intuitive) eating shares." Mindful eating is about eating when you're really hungry, says Best , and by keeping this in mind, you can understand your own metabolism, hunger signals, etc.
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Hunnes emphasizes that when it comes to weight loss, she "doesn't believe in deprivation" because "running around hungry isn't fun and is a setup for failure." She recommends "thinking of food as a lifestyle that you want to follow for life, as it takes you out of the yo-yo or crash diet mindset and then goes back to your previous way of eating."
Taking notes in your journal, Hunnes says, "Switching to a whole, plant-based diet gives you an abundance of healthy nutrients, fewer calories and more water (anti-inflammatory foods) and is low in salt and higher in potassium. (Whole grains, nuts, seeds, legumes, fruits, vegetables)." This shift, she notes, "can result in several pounds of water weight loss right away and is a healthy and lifestyle change that is sustainable for weight loss and maintenance if Don't walk around hungry."
Overall, slow and steady wins the race when it comes to weight loss, Richards concludes, since "sustainable weight loss methods typically result in a 1 to 2 pound loss per week." It's important to focus on "sustainable methods of weight loss," because extreme methods that may initially be effective "ultimately lead to weight gain," she warns. "Some of the best approaches to weight loss don't require significant calorie restriction, long periods of exercise, or deprivation of key food groups or macronutrients," Richards adds, pointing to a food journal as a great next step in your journey.

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