If nutritionists agree on something, it is that it is increasingly difficult to lose weight and stay long-term.
And it is that according to Dr. Meir Stampfer , epidemiologist and nutrition expert at Har Chan's TH Chan School of Public Health, "there is so much tasty, abundant and present food all the time that, for me, it is a miracle that people do not be more robust. "
Stampfer has pioneered multiple long-term health studies, and he says the easiest way to make people lose weight long-term is to limit the amount of food they eat each day.
While Sara Seidelmann , a cardiologist and nutrition researcher at Brigham and Women's Hospital and Harvard Medical School, believes that there is nothing more important to our health than what we eat every day.
And, recently, both shared Business Insider's following foolproof weight loss tricks. Take note!
1. Eating healthy does not mean giving up carbohydrates.
Seidelmann recently conducted a study involving more than 447,000 people worldwide. The result? People who eat too much or too little carbohydrate do not live as long as those who eat a moderate amount.
In this way, eating them is associated with a longer life expectancy unlike those who eat large amounts of meat and animal products.
2. Opt for healthy fats.
Fatty foods have more energy per gram than carbohydrates or protein, and can also help keep you satiated until your next meal.
"Eating fat doesn't make you fat. Eating healthy fats helps people control their weight more than if you exclude yourself," Stampfer said.
Ideally, opt for some plant sources of healthy fats, including avocados, walnuts, chia seeds, olive oil, and even oatmeal, an excellent food that has a satiating effect and can help you increase the size of your glutes or well, achieve a flat stomach.
3. Eat 'a little' less.
Nutritionists agree that the safest way to control weight is to measure appropriately and limit the amount of food consumed.
But this does not mean that you have to starve, but simply to serve yourself the correct portions. An easy way to do this is with your hands. For example:
- Fruit: a fist.
- Vegetable: two palms.
- Pasta, rice, oats, beans, broad beans, lentils, among others: a palm.
- Cooked meat, chicken, fish or tuna: a palm the thickness of the little finger.
- Oil, butter, cream, sugar or honey: one thumb.
- Cheese: approximately the size of four fingers.
4. Don't rule out strength training.
Although the brain and heart are two of the best calorie burning machines when the body is at rest, muscles can help keep metabolism going throughout the day, which means incorporating a strength workout can be a great way to maintain a healthy weight.
In addition to helping to raise the body's metabolic rate, muscle development also has other benefits, such as improving mental health, fighting depression, and even preventing aging.
The American College of Sports Medicine advises on 150 minutes of exercise per week.
5. It is not necessary to consume a wide variety of foods, but those that are really healthy and that you like.
Although one of the ideas we've learned since we were kids suggests that we should eat a food 'pyramid', specialists suggest focusing on incorporating enough healthy plants, proteins, and fats like nuts and not worrying as much about following a varied diet.
"It is not a problem that your diet is not very diverse if you are focused on consuming healthy foods and trying to minimize the consumption of unhealthy foods," Marcia Otto , an epidemiologist at the University of Texas, told The New York Times .
See also:
The 5 foods you should eat daily, according to Harvard
This is the best age to lose weight, according to a study
5 tips to lose weight in a healthy way, according to your age
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