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La prise de poids arrive à tout le monde, surtout en hiver. Selon l'Université de Rochester, les gens gagnent en moyenne 1 à 3 livres pendant les vacances à cause de tout, de dévorer trop de friandises à être surchargés de stress. Mais ne laissez pas les pantalons trop serrés vous déprimer. Il existe de nombreuses façons de commencer votre parcours de perte de poids et de créer des résultats durables. Voici les 50 meilleurs conseils de perte de poids que vous devriez connaître pour faire de 2020 votre année la meilleure et la plus sûre à ce jour.

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Lorsque vous mangez à la main, il est facile d'en faire trop. C'est pour cela Janet Detore, diététiste EMP180 °, est un grand fan de la méthode de fourche de perte de poids. "Si vous mangez des collations et ne mangez pas avec une fourchette à la main, vous ne faites probablement pas attention à ce que vous mangez et vous mangez probablement beaucoup plus que vous ne le pensez", dit-elle. "Manger avec une fourchette et le mettre entre chaque bouchée."

Homme multitâche dans la cuisine mangeant, debout, regardant l'ordinateur portable, tenant le téléphone "width =" 500 "height =" 333 "data-recalc-dims =" 1 "srcset =" https://i2.wp.com /bestlifeonline.com /wp-content/uploads/2020/01/man-multitasking-eating-stand-watching-laptop.jpg?resize=500%2C333&ssl=1 500w, https://i2.wp.com/bestlifeonline. com / wp- content / uploads / 2020/01 / man-multitasking-eating-standing-watching-laptop.jpg? resize = 1024% 2C683 & ssl = 1 1024w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads /2020/01/man-multitasking-eating-stand-watching-laptop.jpg?resize = 768% 2C512 & ssl = 1 768w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2020/ 01 / man-multitâche-manger-debout-regarder-regarder-laptop.jpg? W = 1200 & ssl = 1 1200w "data-lazy-tailles =" (largeur maximale: 500px) 100vw, 500px "src =" https: // i2. wp.com/bestlifeonline.com/wp-content/uploads/2020/01/man-multitasking-eating-stand-watching-laptop.jpg?resize=500%2C333&is-pending-load=1#038;ssl=1
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Avez-vous déjà commencé à manger une collation dans la cuisine, pour découvrir un sac vide une minute plus tard? "Nous sommes tous victimes du multitâche au moment des repas", explique Detore. "Les distractions en mangeant peuvent bloquer les signes de satiété du corps. Asseyez-vous, respirez profondément et concentrez-vous sur votre nourriture et votre faim. Plus vous appréciez votre repas, moins vous en mangerez."

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Perdre du poids pourrait signifier simplement se brosser les dents plus fréquemment. Cela semble trop beau pour être vrai, mais une étude de 2016 publiée dans le magazine Médecine expérimentale et thérapeutique ils ont découvert que ceux qui se brossaient les dents après les repas ou les collations avaient des taux d'obésité inférieurs à ceux qui n'en avaient pas. "Rien n'a bon goût mélangé à de la menthe!" Dit Detore. "Pensez à boire du jus d'orange le matin. Bleh."

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Vous pensez peut-être que la meilleure façon de perdre du poids est de sauter des repas, mais ce n'est pas le cas. Detore est un fan de manger toute la journée. "Certaines personnes encourageront le jeûne toute la journée avant un gros repas pour" économiser des calories ", mais cela conduit généralement à une vague excessive qui se termine par un coma alimentaire et double (ou triple) les calories prévues pour jour ", dit-il. "Mangez des repas et des collations sains tout au long de la journée pour rester sur la bonne voie et éviter de trop manger."

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Si vous êtes une collation de nuit, essayez de jeûner entre le dîner et le petit déjeuner pour réduire les calories de la journée. "Après avoir terminé le dîner, attendez 12 heures complètes jusqu'à ce que vous preniez le petit-déjeuner. Vous pouvez toujours boire de l'eau, des tisanes naturelles ou de l'eau chaude avec du citron pendant ce temps", explique l'entraîneur des célébrités. Juliette Kaska. "Par exemple, si vous terminez le dîner à 19h30, vous pouvez prendre le petit déjeuner à 7h30, mais les collations ne sont pas autorisées."

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Bonne nouvelle: vous pouvez toujours profiter d'une tasse de café le matin lorsque vous essayez de perdre du poids. En fait, cela pourrait aider. Une étude 2019 publiée dans le magazine Rapports scientifiques Il a été constaté que boire du café peut stimuler le tissu adipeux brun, ou «graisse brune», qui génère de la chaleur corporelle en brûlant des calories. "L'augmentation de votre activité améliore le contrôle de la glycémie, ainsi que les niveaux de lipides sanguins. Et les calories supplémentaires brûlées vous aident à perdre du poids", professeur de l'Université de Nottingham Michael Symonds, qui a codirigé l'étude, a déclaré dans un communiqué.

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Si vous commencez chaque jour avec une boisson riche en calories de votre café préféré, optez pour quelque chose de plus convivial pour perdre du poids. «Commandez un double thé vert avec du lait d'amande, du soja ou de la farine d'avoine à la vapeur», explique Kaska. "C'est une boisson riche en antioxydants avec peu de calories, de graisses et de sucre. Elle coûte aussi moins cher que les lattes caloriques." Sinon, ne dépensez pas un sou et faites quelque chose de sain à la maison.

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Tout le monde mange trop. Mais la prochaine fois que vous consommerez trop de glucides, de bonbons ou de cocktails, ne vous punissez pas le lendemain en sautant des repas. Au lieu de cela, remettez votre corps sur la bonne voie en utilisant une méthode en quatre étapes qui est l'une des préférées de Kaska.

"Commencez votre journée comme suit", conseille-t-il. "1. Buvez 24 onces d'eau chaude avec le jus de trois citrons dans une période d'une à deux heures. 2. Prenez une cuillère à soupe d'huile MCT. 3. Faites de l'exercice pendant 20 à 60 minutes. Et 4. Après votre entraînement , buvez 8 onces d'eau de coco biologique (sans sucre ajouté). Lorsque vous rentrez chez vous et prenez une douche, vous vous sentirez comme une nouvelle personne. Continuez à boire de l'eau et / ou de l'eau de coco tout au long de la journée. "

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Il sera difficile de perdre du poids si vous ne réalisez pas ce qui arrête votre progression. «Identifier les habitudes actuelles qui mènent à une mauvaise alimentation», a déclaré une diététiste Katherine D. McManus Il a dit à l'Université de Harvard. "Vous détendez-vous et vous récompensez-vous en mangeant des collations devant la télévision? Sautez-vous le déjeuner juste pour avoir faim au milieu de l'après-midi, prêt à manger quelque chose en vue? Finissez-vous tout dans votre assiette même après avoir commencé à vous sentir rassasié?" Une fois que vous connaissez les habitudes qui vous retardent, vous pouvez y travailler.

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Avez-vous faim ou avez-vous faim émotionnellement? McManus a déclaré à Harvard qu'il est très important de pouvoir faire la différence entre les deux, surtout quand il s'agit de perdre du poids. "Mangez-vous lorsque vous ressentez quelque chose de physique dans votre corps qui réagit à la nourriture? Ou mangez-vous lorsque vous êtes stressé, ennuyé, fatigué, triste ou anxieux?" elle dit. Si vous souffrez de faim émotionnelle, évitez de trop manger face à des moyens plus sains, comme faire une promenade, participer à un passe-temps ou faire du yoga.

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Lorsque vous avez un délicieux repas devant vous, il est difficile de ralentir lorsque vous le mangez. Cette assiette est propre en arrière-plan. Mais une étude de 2018 publiée dans BMJ Open ils ont constaté que les mangeurs plus lents et à vitesse normale étaient moins susceptibles d'être obèses que ceux qui mangent rapidement. Réduire la vitesse de votre alimentation à un niveau inférieur vous aidera à vous sentir plus rassasié et plus satisfait, sans oublier que cela vous permettra vraiment de profiter de votre repas.

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Si ralentir votre vitesse d'alimentation est difficile, essayez la règle des 20 secondes. «C'est mon secret de manger consciemment», explique Kaska. "Je prends un minimum de 20 coups / seconde entre la mise de la prochaine bouchée dans ma bouche. Je ne commence pas non plus à couper ma prochaine bouchée jusqu'à ce que ma bouchée actuelle disparaisse. Le simple fait de ralentir et d'être présent avec votre nourriture fait manger moins et profiter davantage de votre repas. Il contribue également à éliminer ou à réduire les problèmes digestifs tels que les gaz et les brûlures d'estomac. "

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Pourquoi les bonbons sonnent-ils toujours aussi bien avant le coucher? Si vous avez tendance à être une collation nocturne, essayez d'arrêter cette année. Une étude de 2017 publiée dans le Journal américain de nutrition clinique Il a découvert que manger plus tard pouvait entraîner une augmentation de la graisse corporelle. Pour perdre du poids, arrêtez de manger des collations après le dîner et créez des habitudes nocturnes plus saines.

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Combien de fois avez-vous dit que vous vous êtes couché tôt, juste pour rester éveillé pendant quelques heures de plus sur votre téléphone? Respecter une heure de coucher appropriée (et enfin dormir suffisamment!) Non seulement cela aide à garder votre santé mentale sous contrôle, mais cela garde également votre poids. Dans une étude fréquemment citée de 2006 publiée dans le Journal américain d'épidémiologieLes chercheurs ont constaté que ceux qui dormaient moins de six heures la nuit prenaient plus de poids que ceux qui dormaient au moins sept heures par nuit. Alors laissez le téléphone et commencez à compter les moutons. Votre taille vous remerciera.

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La fibra está tan subestimada cuando se trata de perder peso. Cuando come alimentos ricos en fibra, como el brócoli, las peras, las manzanas, los guisantes y las papas, se sentirá lleno y satisfecho, por lo que es menos probable que coma bocadillos con comida chatarra llena de calorías. Entonces, ¿cuánto debe apuntar? Un estudio de 2015 publicado en el Anales de medicina interna Hallar 30 gramos al día era el número mágico para perder peso.

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Everyone seems to be ditching meat in 2020 for their health, the planet, and the animals. Jumping on the plant-based bandwagon could benefit you greatly in the weight-loss department, too. In a 2016 study published in the journal BMC Nutrition, researchers found that the over-consumption of meat is leading to obesity worldwide. Instead, get your protein through the many plant-based options available, including beans, legumes, tofu, and tempeh.

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These days, most people have XL-sized bowls and plates, and that makes it very difficult to stick to proper portion sizes. "One of the main culprits of weight gain is overeating," Detore says. "It can be easy to overpack your plate—and the bigger the plate, the bigger the meal. Use a smaller plate or bowl to easily cut back on portion size. Worst case scenario: You just go back for a small helping of seconds."

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Sadly, alcohol calories do count, and they play a big role in your weight. Detore says abstaining from alcohol is the best way to lose weight, but if you do want to drink occasionally, go for lower-calorie, low-carb, and low-sugar options. "Stick to hard liquor like vodka, rum, and tequila because they're free of carbs. And if you need to mix them, choose low-sugar and low-calorie drinks like soda water," she says. "Steer clear of beer, which is typically high in carbs. Also avoid wine, which contains a lot of sugar."

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It doesn't matter whether you use a notebook or an app. Logging everything you eat in a day can really help you reach your weight loss goals. A 2019 study published in the journal Obesity found that those who logged their daily food intake lost 10 percent of their body weight over a six-month period. It only took them 15 minutes a day to jot everything down, and it made all the difference.

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You don't have to be that person who posts a photo of every meal on Instagram, but taking pictures of your food can help with losing weight. "Snapping a photo before digging in can help you stay accountable with your health goals. Plus, it can boost appreciation for food and encourage you to seek out colorful and delicious ingredients for your next photogenic meal," Detore says. "Extra points if you keep a food diary with photos of everything you eat."

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Most people choose running on the treadmill over yoga for weight loss. Sure, it burns more calories, but that number isn't everything. One study found the mental health benefits you get from yoga can help you lean out in the long run. A 2016 study published in the journal Médecine complémentaire et alternative factuelle found that going the low-impact route with yoga can help you change your habits for the better. Yogis did less stress eating, ate more mindfully, had fewer cravings, and had a reduced appetite, all of which aided in weight loss.

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Lifting weights isn't going to make you look bulky. In reality, it's a great way to burn calories, tone your muscles, and shed fat. In a 2017 study published in the journal Obesity, researchers found that combining weight training with a low-calorie diet is the best way to lose fat and preserve muscle.

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One of the biggest mistakes people make when starting their weight loss journey is overdoing it with their workout routine. For the best results, take your time and get used to everything. "Don't start off by jumping into the deep end. Instead, take it slow," Kaska says. "Try a one-mile walk at a pace that gets your heart pumping, but don't wipe yourself out. Measure the time it takes you to complete the one mile, and do it four to seven days a week. Then after one week, try to increase your time (and) distance."

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Some people like working out with food in their stomach, and some don't. There's a reason to give fasted exercise a try, though. De acuerdo a William Kormos, MD, working out while your body is in a fasting state can result in your body burning more stored fat. "During exercise, after your body's sugar stores are exhausted, the body then taps into stored fat and turns that into sugar or turns protein from muscle into sugar," he told Harvard University. Whether the hypothesis is true or not, he says the most important thing is working out in the first place.

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There are so many great shows on Netflix right now, but that doesn't mean you should watch all of them. (Sorry!) Sitting in front of the TV all day, every day is a recipe for disaster when it comes to your weight. In a 2015 study published in the International Journal of Environmental Research and Public Health, researchers noted being sedentary for long periods of time—especially while watching TV—was directly related to "weight gain, heart disease, diabetes risk, and an increased risk of early death." Find something active to do instead, even if that's just going on a walk.

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Stress doesn't just drive you crazy mentally—it also affects your body physically. In a 2017 study published in the journal Obesity, researchers found that having chronically elevated levels of the stress hormone cortisol can contribute to weight gain and obesity. Soothe your stress away with yoga, meditation, and hobbies you enjoy.

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To weigh yourself or avoid the scale altogether—that is the question. If that number is messing with your mental health, skip it and just work on being healthy. But if you want to keep track of your weight, it could help with your progress. A 2017 study published in the Journal of Behavioral Medicine found those who weighed themselves daily had a lower body mass index (BMI) and body fat percentage over time.

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The second you label a certain food as "bad," you're going to crave it that much more. Instead, don't make anything 100 percent off-limits. "Focus instead on choosing the right portions of healthy foods 80 to 90 percent of the time," registered dietitian Jennifer Kothe Willoughby told the Cleveland Clinic. "That, paired with a healthy exercise routine, can lead to long-term weight loss success. And it leaves some wiggle room to enjoy 'fun foods' occasionally without feeling guilt or resentment."

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The microscopic bacteria that lives in your gut is totally on your team in helping you lose weight—well, as long as you take care of it. Probiotics (AKA good gut bacteria) are great for your digestive health and keeping your gut happy, and taking them daily could help you reach your goals. A 2014 study published in the British Journal of Nutrition found that obese individuals who took probiotics lost significantly more weight than those who didn't.

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A grapefruit a day keeps the weight away? That's what research shows. In a 2014 analysis published in the journal Food & Nutrition Research, researchers looked at data over a five-year period and found that those who consumed any amount of grapefruit or grapefruit juice had a lower body weight, waist circumference, and BMI than those who didn't.

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If it feels like you're addicted to certain foods, you're not crazy. Some are more crave-worthy than others, and those are the kinds you should limit in your diet. "If your diet consists mainly of sugar, saturated/trans fats, and salt—all of which can be very addictive—you can develop consistent cravings for dense, high-calorie foods with little nutritional value," registered dietitian Julia Zumpano told the Cleveland Clinic. "This leads to excess calories and weight gain or inability to lose weight."

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Sugar is one of the biggest things that can come between you and losing weight. Harvard University professor Frank Hu, MD, told Harvard Health Publishing that consuming too much not only raises your blood pressure and increases chronic inflammation, but also contributes to weight gain. To cut back, pay close attention to food labels. "It might only say 5 grams of sugar per serving, but if the normal amount is three or four servings, you can easily consume 20 grams of sugar and thus a lot of added sugar," said Hu.

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Spinach is one of the healthiest foods you can eat. If you can't get enough greens down during the day, there's another method you can use to help you shed the pounds. A 2014 study published in the journal Appetite found spinach leaf extract can help decrease cravings and aid in weight loss. Do like the participants and drink a smoothie that contains the supplement first thing in the morning.

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Drinking water is quite possibly the easiest weight loss tactic, yet it always seems to be the one thing no one does. A 2016 study published in the journal Frontiers in Nutrition found that increasing your daily water intake can help you lose weight. Invest in a nice water bottle, and even try adding fruit to your water to make it more flavorful. Whatever gets you to sip.

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One of the easiest ways to take in fewer calories during the day is making sure you're properly hydrated before sitting down to eat. A 2010 study published in the journal Obesity found that drinking a half-liter of water 30 minutes before your meals can help with weight loss. In fact, over a 12-week period, those who drank water prior to meals lost 44 percent more weight than those who didn't.

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You don't have to give up your favorite restaurant dish for good. If you want to lose more weight, maybe just give it up for a while. A 2017 study presented at the American Heart Association's 2017 Scientific Sessions found that those who went out to eat had a 60 percent chance of ordering something unhealthy and ruining their diet. Focus on cooking healthy homemade dinners instead.

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