Lifestyle

Way to Lose Weight and Keep It According to the Doctor

Free registration: Valid for a limited time only
processing...
1 2
  • United States+1
  • United Kingdom+44
  • Afghanistan (‫افغانستان‬‎)+93
  • Albania (Shqipëri)+355
  • Algeria (‫الجزائر‬‎)+213
  • American Samoa+1684
  • Andorra+376
  • Angola+244
  • Anguilla+1264
  • Antigua and Barbuda+1268
  • Argentina+54
  • Armenia (Õ€Õ¡ÕµÕ¡Õ½Õ¿Õ¡Õ¶)+374
  • Aruba+297
  • Australia+61
  • Austria (Österreich)+43
  • Azerbaijan (AzÉ™rbaycan)+994
  • Bahamas+1242
  • Bahrain (‫البحرين‬‎)+973
  • Bangladesh (বাংলাদেশ)+880
  • Barbados+1246
  • Belarus (Беларусь)+375
  • Belgium (België)+32
  • Belize+501
  • Benin (Bénin)+229
  • Bermuda+1441
  • Bhutan (འབྲུག)+975
  • Bolivia+591
  • Bosnia and Herzegovina (Босна и Херцеговина)+387
  • Botswana+267
  • Brazil (Brasil)+55
  • British Indian Ocean Territory+246
  • British Virgin Islands+1284
  • Brunei+673
  • Bulgaria (България)+359
  • Burkina Faso+226
  • Burundi (Uburundi)+257
  • Cambodia (កម្ពុជា)+855
  • Cameroon (Cameroun)+237
  • Canada+1
  • Cape Verde (Kabu Verdi)+238
  • Caribbean Netherlands+599
  • Cayman Islands+1345
  • Central African Republic (République centrafricaine)+236
  • Chad (Tchad)+235
  • Chile+56
  • China (中国)+86
  • Colombia+57
  • Comoros (‫جزر القمر‬‎)+269
  • Congo (DRC) (Jamhuri ya Kidemokrasia ya Kongo)+243
  • Congo (Republic) (Congo-Brazzaville)+242
  • Cook Islands+682
  • Costa Rica+506
  • Côte d’Ivoire+225
  • Croatia (Hrvatska)+385
  • Cuba+53
  • Curaçao+599
  • Cyprus (Κύπρος)+357
  • Czech Republic (ÄŒeská republika)+420
  • Denmark (Danmark)+45
  • Djibouti+253
  • Dominica+1767
  • Dominican Republic (República Dominicana)+1
  • Ecuador+593
  • Egypt (‫مصر‬‎)+20
  • El Salvador+503
  • Equatorial Guinea (Guinea Ecuatorial)+240
  • Eritrea+291
  • Estonia (Eesti)+372
  • Ethiopia+251
  • Falkland Islands (Islas Malvinas)+500
  • Faroe Islands (Føroyar)+298
  • Fiji+679
  • Finland (Suomi)+358
  • France+33
  • French Guiana (Guyane française)+594
  • French Polynesia (Polynésie française)+689
  • Gabon+241
  • Gambia+220
  • Georgia (საქართველო)+995
  • Germany (Deutschland)+49
  • Ghana (Gaana)+233
  • Gibraltar+350
  • Greece (Ελλάδα)+30
  • Greenland (Kalaallit Nunaat)+299
  • Grenada+1473
  • Guadeloupe+590
  • Guam+1671
  • Guatemala+502
  • Guinea (Guinée)+224
  • Guinea-Bissau (Guiné Bissau)+245
  • Guyana+592
  • Haiti+509
  • Honduras+504
  • Hong Kong (香港)+852
  • Hungary (Magyarország)+36
  • Iceland (Ísland)+354
  • India (भारत)+91
  • Indonesia+62
  • Iran (‫ایران‬‎)+98
  • Iraq (‫العراق‬‎)+964
  • Ireland+353
  • Israel (‫ישראל‬‎)+972
  • Italy (Italia)+39
  • Jamaica+1876
  • Japan (日本)+81
  • Jordan (‫الأردن‬‎)+962
  • Kazakhstan (Казахстан)+7
  • Kenya+254
  • Kiribati+686
  • Kuwait (‫الكويت‬‎)+965
  • Kyrgyzstan (Кыргызстан)+996
  • Laos (ລາວ)+856
  • Latvia (Latvija)+371
  • Lebanon (‫لبنان‬‎)+961
  • Lesotho+266
  • Liberia+231
  • Libya (‫ليبيا‬‎)+218
  • Liechtenstein+423
  • Lithuania (Lietuva)+370
  • Luxembourg+352
  • Macau (澳門)+853
  • Macedonia (FYROM) (Македонија)+389
  • Madagascar (Madagasikara)+261
  • Malawi+265
  • Malaysia+60
  • Maldives+960
  • Mali+223
  • Malta+356
  • Marshall Islands+692
  • Martinique+596
  • Mauritania (‫موريتانيا‬‎)+222
  • Mauritius (Moris)+230
  • Mexico (México)+52
  • Micronesia+691
  • Moldova (Republica Moldova)+373
  • Monaco+377
  • Mongolia (Монгол)+976
  • Montenegro (Crna Gora)+382
  • Montserrat+1664
  • Morocco (‫المغرب‬‎)+212
  • Mozambique (Moçambique)+258
  • Myanmar (Burma) (မြန်မာ)+95
  • Namibia (Namibië)+264
  • Nauru+674
  • Nepal (नेपाल)+977
  • Netherlands (Nederland)+31
  • New Caledonia (Nouvelle-Calédonie)+687
  • New Zealand+64
  • Nicaragua+505
  • Niger (Nijar)+227
  • Nigeria+234
  • Niue+683
  • Norfolk Island+672
  • North Korea (ì¡°ì„ ë¯¼ì£¼ì£¼ì˜ 인민 공화국)+850
  • Northern Mariana Islands+1670
  • Norway (Norge)+47
  • Oman (‫عُمان‬‎)+968
  • Pakistan (‫پاکستان‬‎)+92
  • Palau+680
  • Palestine (‫فلسطين‬‎)+970
  • Panama (Panamá)+507
  • Papua New Guinea+675
  • Paraguay+595
  • Peru (Perú)+51
  • Philippines+63
  • Poland (Polska)+48
  • Portugal+351
  • Puerto Rico+1
  • Qatar (‫قطر‬‎)+974
  • Réunion (La Réunion)+262
  • Romania (România)+40
  • Russia (Россия)+7
  • Rwanda+250
  • Saint Barthélemy (Saint-Barthélemy)+590
  • Saint Helena+290
  • Saint Kitts and Nevis+1869
  • Saint Lucia+1758
  • Saint Martin (Saint-Martin (partie française))+590
  • Saint Pierre and Miquelon (Saint-Pierre-et-Miquelon)+508
  • Saint Vincent and the Grenadines+1784
  • Samoa+685
  • San Marino+378
  • São Tomé and Príncipe (São Tomé e Príncipe)+239
  • Saudi Arabia (‫المملكة العربية السعودية‬‎)+966
  • Senegal (Sénégal)+221
  • Serbia (Србија)+381
  • Seychelles+248
  • Sierra Leone+232
  • Singapore+65
  • Sint Maarten+1721
  • Slovakia (Slovensko)+421
  • Slovenia (Slovenija)+386
  • Solomon Islands+677
  • Somalia (Soomaaliya)+252
  • South Africa+27
  • South Korea (대한민국)+82
  • South Sudan (‫جنوب السودان‬‎)+211
  • Spain (España)+34
  • Sri Lanka (ශ්‍රී ලංකාව)+94
  • Sudan (‫السودان‬‎)+249
  • Suriname+597
  • Swaziland+268
  • Sweden (Sverige)+46
  • Switzerland (Schweiz)+41
  • Syria (‫سوريا‬‎)+963
  • Taiwan (台灣)+886
  • Tajikistan+992
  • Tanzania+255
  • Thailand (ไทย)+66
  • Timor-Leste+670
  • Togo+228
  • Tokelau+690
  • Tonga+676
  • Trinidad and Tobago+1868
  • Tunisia (‫تونس‬‎)+216
  • Turkey (Türkiye)+90
  • Turkmenistan+993
  • Turks and Caicos Islands+1649
  • Tuvalu+688
  • U.S. Virgin Islands+1340
  • Uganda+256
  • Ukraine (Україна)+380
  • United Arab Emirates (‫الإمارات العربية المتحدة‬‎)+971
  • United Kingdom+44
  • United States+1
  • Uruguay+598
  • Uzbekistan (OÊ»zbekiston)+998
  • Vanuatu+678
  • Vatican City (Città del Vaticano)+39
  • Venezuela+58
  • Vietnam (Việt Nam)+84
  • Wallis and Futuna+681
  • Yemen (‫اليمن‬‎)+967
  • Zambia+260
  • Zimbabwe+263

100% Privacy. Your data is always protected.

Losing weight is not easy, but losing weight – small or large — is one of the most common health and fitness goals. According to a CDC survey conducted from 2013 to 2016, almost half of Americans said they had tried to lose weight in the last 12 months.

This desire to lose weight leads to a variety of strategies and methods, some of which are based on good science and other quick solutions, defended by dubious “gurus” and late-night commercials. However, recent studies published in the journal Obesity have attempted to identify effective behavioral and psychological strategies shared by people who are able to lose and maintain weight.

The study analyzed participants who maintained a weight loss of 20 pounds or more for three years, and found several distinguishing features that distinguished them from their lower-performing counterparts. In addition to a healthy diet, these distinctive features include the development of strong habits of healthy eating and exercise, self-control and psychological survival strategies. These common characteristics have led not only to an increase in the duration of maintaining weight loss, but also to a decrease in perceived efforts to maintain weight loss.

“It’s no secret that maintaining weight in the long run is a difficult task,” explains Jason Dowsher, MD, a doctor and head of MOBE, a company that unites people specializing in healthcare. “This study shows us that it is important to apply an integrated approach to weight management – we need to take stock of the stress factors in a person’s life, his habits, sleep patterns and psychological well-being.” to do.He notes that the study confirms that successful weight loss is not limited to calories and food intake. “An ideal diet can be abandoned if other factors in a person’s life do not match, such as exercise, sleep and emotional health.”

FORM HABITS, STRONG

Any successful long-term weight loss program requires a person to develop sustainable habits. This reduces the risk of significant weight fluctuations or the recovery of lost kilograms. During the study, those who achieved the most success reported a strong force of habit associated with a healthy diet and exercise. This is logical. But how do you form these habits?

“Attitude and effort are the main components of any success,” says Dr. Dosher. “Decide what you want for yourself, be honest with yourself and be kind to yourself.”Remember: you make your own decisions. So if something is important to you, discipline will help you protect it.

One of the best ways to develop healthy habits is to strengthen your health. Keep your kitchen filled with fresh vegetables, lean meats and whole grains, as well as snacks such as nuts and fruits. When the famine comes, they will be ready. And if you want to exclude something from your diet, Dr. Dowsher recommends replacing it with what you like.

“It’s harder to get rid of a whole habit,” he explains. Instead, try replacing it with a more suitable option. For example, if you eat when you are bored, do something else to replace the routine of snacking, for example, take a walk or spend time with a fun hobby. You could get the same level of comfort from your new food choice.

AUTOMATICALLY TRACK YOUR PROGRESS

There are many ways to self-control weight loss. During the study, people managed to track their weight on a graph, track calories and set a specific daily calorie allowance in an application such as MyFitnessPal. You can also record your workouts. The goal is to pay attention to your decisions and consider the impact they have on your progress.

“Having a plan, taking action to achieve a broader goal, and measuring progress helps us see and feel success,” says Dr. Dosher. “Success is good, and it encourages us to do more.”

HOW TO DEAL WITH STRESSORS WITH THE HELP OF MENTAL

Any changes in your life can cause stress, including changing eating habits and exercise in an attempt to lose weight. But studying healthy survival mechanisms can dispel these stressful moments. In the study, specific survival strategies included reflecting on past successes and maintaining a positive attitude when you encounter bumps on the road and gain weight.

“Write down your small and big achievements,” Dr. Dowsher suggests. Then take the time to acknowledge and celebrate these achievements. By focusing on things you can influence, you gain power over your circumstances and learn to accept what you can and cannot control.

It’s also helpful to pay attention to your thoughts when you feel stressed. Identify the problem and see if there is a more positive way to look at the situation. Dr. Dowsher suggests writing steps or resources that can help you solve the problem. “Be honest and kind to yourself when evaluating healthy behavior,” he says.

THE END RESULT

When you’re trying to lose weight, it’s easy to focus only on calorie intake and calorie expenditure. But achieving healthy weight loss requires more nuances than that.

“When it comes to maintaining a healthy diet and understanding our appetite, it’s important to consider science and psychology,” says Dr. Dowsher. “Having more knowledge about how the diet works, we can control our diet and feel healthier and more comfortable. We should be guided by our head, not our stomach””

Leave a Reply

Your email address will not be published. Required fields are marked *