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The 4 Best Tips and Strategies for Losing Weight by a Top Nutritionist



Brian St. Pierre, M.S., R.D., C.S.C.S., is a member of the Men's Health Advisory Board.

Weight loss can feel like a moving target. What works in a month does not seem to work in another month, and entering the scale can often feel like a roulette game.

At Precision Nutrition, where I work as a nutrition director, I often see clients who are frustrated and sometimes confused why they are not losing weight.

I often try to tell them that weight loss is much more complex than trendy diets let you believe. There are all sorts of factors that contribute to weight loss, including sleep, exercise, genes, body composition, age, gender, diet, hydration, stress, mindset, outlook, and probably 1

4 other things that I am currently forgetting.

But just because weight loss is complex does not mean that it has to be difficult. In fact, I mainly deal with clients by simplifying their approach to diet and exercise.

Here are four examples of simple steps that can dramatically improve your chances of building the body you want

1. Focus on Fullness

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Feeling hungry and deprived is a major challenge for most people on a diet, but it does not have to be that way It should not be.

The best way to do this: Eat a diet that is high in protein (eggs, fish) (lean meats), vegetables and fruits, healthy fats (olive oil, avocado, nuts) and high-quality carbohydrates (potatoes, sweet potatoes, whole grains, beans and legumes) .This approach provides you with the nutrients you need to feel happier with fewer calories.

As you feel full, you are moving away from rewarding foods, which do not provide much satiety despite their high calorie content: biscuits, donuts, pizza, deep-fried, ice cream, etc.

2. Disassemble the Carb Pedestal

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While research has argued for the use of a sophisticated low carb diet for fat loss, research also supports other well thought out diets for fat loss (low-fat, mediterranean, herbal, etc.).

There is nothing inherent in low-carb magic, but what is magical is finding a dose that you can enjoy and follow comfortably because what research shows and what our experience shows That confirms that more than 100,000 people train, is that consistently adhering to a diet is the most important factor in achieving your goals.

"Low carb" is also a somewhat subjective statement. "For keto purposes, means low "Usually less than 50 or even 30 grams of carbohydrate, with somewhat less drastic approaches, 130 grams is often the target number, and even then, which is" low "for a 160-pound man, the relatively sedentary man becomes different s being "low" for a highly active 230 pound man.

In general, we do not prefer if your customers count grams or calories. If you are looking for a more ketogenic intake, you must remove all starchy carbohydrates (eg cereals, potatoes, beans, etc.), all sugary products (eg juice, soda, sports drinks, etc.) and all fruits. If you are aiming for this less restrictive goal of 130 grams, you would eliminate all sugary ingredients, but allow two to three handfuls of starchy carbohydrates and / or fruits a day.

. 3 Do not let the liquor sink

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Alcohol calories play a significant role in weight loss, with about 110-150 calorie standard portions of alcohol in most cases, but craft beers Sometimes, as they become more popular, they can sometimes exceed the limit of 200 calories per ale.Come back a few of those with dinner and you've added more than 400 calories to your meal. [19659003] The back way to reducing your intake is Slow: Choose it with a drink every day or every other day Remember that alcohol is a way to relax for many people and makes work easier Other coping skills and stress management strategies – things like meditation, yoga, short walks Going out, playing with your pet or whatever makes you happy It is much easier to reduce your alcohol intake without blushing yourself bst to rob.

. 4 Have fun in the kitchen

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Shopping and cooking for yourself and your family is one of the best things you can do for your overall health now, if you hate cooking , try to solve the problem.

Think about how you can have more fun Integrate the family Simple meals Pick up some music The key is not to overwhelm or bite off more than you chew Find out what you already know and get started there.

As your comfort increases, watch as you push the boundaries of this comfort zone bit by bit, slowly expanding your knowledge and skills until you reach the limit reach a point that you are satisfied with.


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