Here are a few expert-approved ways to help.
The answer is not a juice cleanse, detox or quick fix.
kindly don’t waste your money.
Getty Images / martin-dm
It’s much easier than that, trust us (and doesn’t cost a thing).
Try oneor all eightof these tips from the experts and your clothes will be fitting in no time.
Stress can lower NEAT, too.
The easiest way to increase NEAT is to walk more every day.
If you’re averaging 5,000 steps per day, add 1,000 each week.
Schedule one 30 minute walk each day or break it up into two or three 15 minute walks.
Fill up your water bottle every hour (this one helps you move and drink more water!
Anything that helps you move counts!
Then extra calories start to sneak back in.
And don’t forget drinks.
Is your wine pour actually five ounces?
Instead, look closely at the nutrition facts panel to make better choices."
Aim for about 8 to 10 grams offiberper meal and 15 to 25 grams ofproteinper meal.
Needs will vary person to person.
Condiments and sauces add up too, says registered dietitian, Jennifer Fiske, M.S., RDN, LD.
Simple tips that add up!"
Look out for “complimentary munchies” too, says Pathak.
Read More:7 Things That May Move the Scale but Don’t Actually Make You Gain Weight
6.
This simple swap of making half your plate vegetables instead of grains can save you 100-150 calories per meal.
“Put emphasis on the timing, quality and quantity of your foods.
Our bodies love consistency, so aim to eat around the same time daily.
Ideally, plan to eat around every 4 hours.
“check that your meals contain adequate protein, fiber and fluid volume.
Non-starchy veggies add a lot of fiber and fluid volume to meals for very few calories.
Dairy, eggs, legumes and fruits are some other nutrient-rich components to add to your meals.”
Stop restricting certain foods
Restricting food leads to overeating or binging.
“It’s easy to consume more than the recommended servings sizes, especially if we’re distracted.
Plus, it’s just in our nature,” says Hendrickson.
Excess stress and poor sleep can increase cortisol levels and affect hunger hormones which can contribute to weight gain.
Additionally, our bodies can confuse signals for hunger, thirst and fatigue.
Exercising regularly isassociatedwith better sleep and lower stress levels.
Even five minutes of cardio exercise canreduceanxiety.
“There has to be a mindset shift if you’re employing changes for the long-term.
Once you realize that mindset is first, you’re halfway there.”
