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15 Things Dieticians Want You to Know About Weight Loss

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15 Things Dieticians Want You to Know About Weight Loss


Weight loss has become a big concern of most of people it’s a fad now to try various exercise regimens and different kinds of diets. But there is not much reality in what’s believed to be true about these weight loss tips. A few sachets of tea or saying goodbye to your favorite food might not be all that you need.

We put together a few clarifications that are straight from the well known weight loss gurus themselves it’s time to make things clear about weight loss.

15. Don’t restrict the variety, just increase it.

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Who said you have to give up your favorite food? Probably you also believe that your plate should have less food options? Here is some good news add a little extra on that plate maybe some vegetables or some nuts.

If you are trying to stop eating and depriving yourself of your favorite food this will eventually become the reason why you give in to the foods you have been craving don’t do that as mentioned by Rebecca Scritchfield, R.D.N. author of the book Body Kindness “When you focus more on what you add into your healthy eating patterns such as adding a side of veggies on pizza night rather than taking away foods you love you free yourself from ’the diet crazies. You silence the constant thoughts about food and build trust with your body in a more positive way.”

14. Watch your portions.

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So your dietitian tells you that oatmeal is good for you and you end up preparing it with loads of butter and maybe plan to have a 2nd or 3rd serving. The hard fact is that you could have gorged on a burger instead of this. Quantity and portions are so important the above image is a small guide showing you the the probable size of portions depending on what foods you are eating.

To satiate your hunger serve yourself fruit or some toasted vegetables so that your urge to eat more does not spoil your diet regimen. Another tip suggested by Cornell University Food Lab is that you should try to contrast the color of your food with your plate because the color contrast will help you realize the quantity of food you have.

13. “You” don’t change after losing weight.

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You lose weight and are eager to show off your before and after pictures with your friends and then you go over what meal plan worked what you ate and so on. What we didn't realize and tell others is the commitment we showed to lose weight and the effort that was put in by us.

You as a person have put in so much for this cause you are still the same person with or without those extra pounds. Praise your will power not your waist line as said by Scritchfield, “It’s possible to enjoy your body at any size and take good care of it.”

12. Sleep is not to be ignored.


Don’t miss those precious hours of sleep just to spend an extra hour at the gym as mentioned by Dr. Caroline Apovian “Getting less than seven to nine hours of sleep per night ramps up the hunger hormone ghrelin and decreases the satiety hormone leptin. Lack of sleep interferes with impulse control making it less likely that you will stick to healthy food choices and portion sizes the following day.”

“Getting less sleep than needed also heightens cortisol levels that prompts the body to overeat to refuel after fighting off a stressor” she added.

11. You are not dieting to look good, but to feel good.

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A good diet can completely change your lifestyle and not just the way you look people associate dieting with weight loss when in reality the person goes through an entirely healthy change.

According to Chanté Wiegand ND, Naturopathic Doctor and Director of Education at The Synergy Company “Losing weight is about more than the number on the scale following fad diets might promote quick weight loss but results are fleeting and might lead to even greater weight gain once you resume your usual eating patterns. To lose weight for good you need to adopt an all around lifestyle change that includes what you eat how you prepare food and how often you move your body.”

10. Are you tracking the calories?

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Now that you have adopted a diet plan you may often find yourself watching that plate carefully before eating. It’s because you have started counting the calories you are taking in.

As advised by Sanfilippo don’t keep track of every gram eaten but instead try tracking your calorie intake. Counting calories is actually pretty important this way you are fully aware of what and how much you are eating and this helps you in achieving your goal faster.

9. Don’t follow the herd, choose your diet wisely.


There are a lot of diets gaining popularity these days like vegan ,keto , paleo, low fat, etc. But the mistake we are making is believing that what worked for others will work for us too don’t just do a diet because it worked for a friend assess your own body first.

As explained by Dr. Wiegand, “What works for one person may make someone else ill or may simply not be effective.”

8. Snacking is not as bad as you may think.


If you think eating in between meals or snacks can affect your strict diet plan you are kind of wrong. A healthy snack consumed when hunger strikes might help prevent overeating during meal times. Any snack that is rich in protein will not only make you feel fuller but will keep the cravings in control.

As Fisher suggests “I recommend nuts ,fruit ,seeds, yogurt, cheese sticks, air popped popcorn and low sugar granola bars.”

7. Eat when you’re hungry, not when you’re in the mood to eat.


Most of the time we aren't able to see through our hunger pangs and realize that we are not actually hungry but just going through a mood swing what creates the temptation to eat. For example when you are bored or angry or upset you might feel like sitting alone and eating a good dietitian will always advise against this.

Identify whether you are actually hungry or not if you can’t imagine eating a carrot stick you aren't hungry as dietitian and nutritionist Ruth Frechman pinpoints “While it’s definitely easier said than done try to pause and think about whether you are physically hungry before taking that first bite.”

6. Don’t be too hard on yourself.

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You might think that a craving for a certain food is your weakness and you just can’t give in there is new research that has revealed that cravings are very natural and that their intensity differs from person to person.

As further explained by Frank Greenway MD Chief Medical Officer at the Pennington Biomedical Research Center in Baton Rouge LA “We now know when people are most vulnerable to cravings early evening and what age groups crave more young females crave more than older males and younger female dieters crave more than older male dieters. Knowing your personal risk factors can help you manage your cravings.”

5. Liposuction is not the solution.

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A lot of people these days are opting for weight loss surgeries they think that this will transform them instantly without having to go through exercising and dieting you don't have only to go through a certain amount of weight loss before the surgery but you also have to maintain it under control after surgery.

“Liposuction might remove up to a few pounds from the midsection during surgery but it’s a sculpturing tool not a weight loss tool” says Joshua D. Zuckerman, MD, FACS, a New York City board certified plastic surgeon.

4. Not all fats are making you fat.

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We avoid eating some fatty things like avocado, nuts and dairy products thinking that they will make us fat. It’s clear that these have fats they are essential fats that don’t hamper the weight loss process but in fact help it.

As mentioned by Eliza Savage, MS, certified dietitian nutritionist at Middleberg Nutrition in NYC “Fat is digested slower than carbs and protein and will also help promote satiety full fat dairy products, nuts, and plant based fats increase weight loss not inhibit it.”

3. Pay attention to the medications you are taking.

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You may not believe this but some medicines could also be contributing to your weight gain. For example your allergy medicines could be playing a part. It’s better to avoid unnecessary medication and instead use sprays and ointments when possible.

As explained by Chandler Park, MD founder of CancerVisit.com at the University of Kentucky College of Medicine “Some common over-the-counter medications can hurt weight loss I advise people attempting to lose weight to use antihistamines sparingly.”

2. Fast weight loss is not actually fat loss.

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A friend of yours lost weight like crazy and in almost few days time instead of months you start feeling resentful of their success story.

Let us show you a window of truth in the words of Rachel Goodman RD, CDN owner of Rachel Good Nutrition “Fast weight loss, like ten pounds in 2 weeks that results from extreme food restriction, juice cleanses or cutting out carbohydrates completely is because of loss of water weight and muscle mass and can be very unhealthy. This weight loss is not sustainable and is gained back fast and results in a cycle of yo-yo dieting  messes up your metabolism. The actual pounds you want to lose and keep off pounds of fat require a meal plan that includes all food groups and is not overly restrictive so that you can fuel your body to burn fat efficiently.”

1. Fiber can help you lose weight quicker.

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A fiber rich diet gets applauded at almost all dietitians clinics people have come to believe that by including fiber in the diet they can achieve their weight loss goals in the quickest manner. This is just half the truth.

As per Brooke Zigler, dietician “When adding fiber to your diet it’s very important to drink water throughout the day to prevent bloating it’s also encouraged to eat protein with fiber that promotes satiety.”

Weight loss must be done for yourself and not to show to the world. Same to weight loss is not a trend but is customized according to the individual.

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