Doctor talks about healthy and sustainable weight loss

 Adrienne Youdim, an internist specializing in weight loss and medical nutrition in the US, and author of Hungry for More, has heart-warming advice on healthy and sustainable weight loss, rather than relying on it. outdated diets.

Taking time to cook is one of the easiest ways to help you eat healthy to lose weight /// Illustration: Shutterstock

Taking the time to cook is one of the easiest ways to make it easier to eat healthy to lose weight

ILLUSTRATION: SHUTTERSTOCK

Here are some doctor's recommendations, according to Eat This, Not That!

1. Stock up on food

“Create an environment for success by stocking healthy options in the fridge and pantry,” says Dr. Youdim.

When your fridge and pantry are filled with healthy items, it's easier to follow a nutritious diet without thinking too much about it.

2. Take the time to cook

"Remember that you don't have to spend all day in the kitchen to prepare a healthy meal," says Dr. Youdim.

Eating healthy doesn't mean spending hours in the kitchen! In fact, there are many processed foods that you can easily prepare that work well for a healthy diet, according to Eat This, Not That!

You can prepare easy lunches with only 3 ingredients or less to have a more relaxed workday, and make many of the easiest recipes to prepare other meals.

3. Get enough sleep

The doctor talks about how to lose weight healthy and sustainable - photo 1

The average adult should sleep at least 7 hours a night for optimal health

Shuttertock

According to Dr. Youdim, studies show that sleep deprivation increases hunger hormones.

A study published in the American Journal of Sleep Research found that just one night of lack of sleep can increase levels of ghrelin, the hormone your body produces that makes you feel hungry.

The US Centers for Disease Control and Prevention (CDC) says the average adult should sleep at least 7 hours a night for optimal health. So remember to catch those things to avoid mindless snacking the next day.

4. Be kind to yourself

“And lastly remember to be kind,” says Dr. Youdim. It's a process but with compassion and dedication you will get there!"

According to Psychology Today, positive affirmations can be used as a tactic to get your subconscious to change how you view specific topics, including weight and body image.

You should know that old-fashioned diets, quick diets, detoxes and any other food-restrictive activities are not likely to produce long-term and sustainable weight loss.

These types of activities always promise a one-way ticket to "thinner you," as long as you don't screw up and go astray.

But what if you do? What if you ate that extra cookie or decided to opt for a bowl of pasta instead of a salad? Is that wrong?

Of course not. As Dr. Youdim suggests, be kind to yourself. Eating a healthy diet means finding healthy ways to include all the foods you love in a nutritious diet because restricting foods clearly doesn't work. Not That!

With a little self-compassion, you'll find yourself not only physically happy with your new way of eating, but mentally happy in your body.