Practical advice for how you can ditch those extra pounds for good, according to experts.
In today’s digital age, there is infinite weight loss advice available at our fingertips. Some of it is legitimate, and some is legitimately bananas.
The problem with much of the latter counsel is that it focuses on short-term results.
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“Many adults are successful at short-term diets, and then as soon as they feel confident and feel they can ‘cheat’ their diets a bit, that indulgence becomes continuous and the weight starts to come back on,” says Jessica Krauss, an integrative nutrition health coach in NYC.
A better approach to weight loss involves lifestyle changes that are both doable in the short-term and sustainable in the long-term. Here, Krauss and three other nutrition experts share their top tips for realistically and smartly shedding those extra pounds for good.
Sometimes we confuse hunger with dehydration, explains Jess Swift, a Washington, D.C.-based chef and registered dietitian. Although daily hydration needs are individual and based on your weight, activity level, and where you live, the general rule of thumb is to drink between half an ounce to an ounce of water for each pound you weigh. For example, a 150-pound person should drink between 75 and 150 ounces of water a day. Not a natural imbiber? You can use a water app, like WaterMinder, or a smart water bottle, like Hidrate Spark, to track and up your intake, says Swift.
Also, when you down H2O can be just as important as how much you down.
“The stomach is unique in that it can communicate directly with the hunger control center in your brain,” says Paul Salter, an Arizona-based registered dietitian and founder of Fit In Your Dress.
When special receptors in the stomach are stimulated by incoming food or fluid, they send signals to the brain to shut down any further hunger signaling, he explains.
To capitalize on this phenomenon at the expense of zero calories, drink calorie-free fluids (think: lemon water, sparkling water, unsweetened tea or plain ‘ol H2O) throughout the day, and especially pre- and post-meal. Salter recommends sipping between 12-16 ounces of fluid immediately before and after every meal.