RIP elimination diets, quick fixes, and detoxes.
There's no shortage of advice on how to lose weight. The thing is that a lot of it is about "dieting" — which often means eliminating certain foods or food groups, restricting calories, and working out to "make up for" what you ate.
But there are plenty of people who have a goal to lose weight and want to know how to do it in a way that doesn't feel too extreme or punishing.
That's why BuzzFeed Health asked health and fitness experts — registered dietitians, nutritionists, and personal trainers — for their best advice on do-able, sustainable, weight loss effort that won't make you feel sad and hangry.
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Whatever you do, don't do a detox or cleanse.
"They can potentially wreak havoc on your body and be very unhealthy. Be wary of products that promote weight loss after a '7-day detoxification' or a '30-day colon cleanse.' Marketers strategically construct these products and sell people on the notion that they’ll somehow become healthier, thinner, happier, and more attractive after using such products.
My overarching mantra: A consistently healthy, well-balanced diet is the best 'cleanse.'"
—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting
Learn more about what juice cleanses can do to your body here.
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Don't make any food off limits.
"When a food is off limits it becomes MUCH more appealing. And if guilt is involved and you do end up eating that food, the screw-it-I’ve-already-had-a-bite-and-ruined-everything-so-I’m-going-to-eat-the-entire-batch mentality appears.
Instead, give yourself permission to get pleasure from food. Just make sure you're enjoying treats mindfully because you really want them, rather than just because they are there."
—Anne Mauney, MPH, RD, dietitian blogger at fANNEtasticfood.com and co-author of the Joyful Eating, Nourished Life program.
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Commit to making just one meal a bit healthier.
"I often work with clients who want to do everything all at once. That works for some people, but most people need to start with just one thing. Ask yourself: 'What's the meal that will have the biggest impact if I change it?' And start there.
Breakfast is usually the easiest to change because most people are skipping it or grabbing something that's not super healthy out of convenience. The simplest way to change it is to make sure you're getting a balance of protein, fat, and carbs. A couple whole eggs will give you your protein and fat. Add a piece of fruit or a half cup of roasted potatoes to give you some healthy carbs."
—Erica Giovinazzo, MS, RD, Head Coach and Nutritionist, Brick Los Angeles
Here are some healthy breakfasts that will fill you up.
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