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bamboo mattress protector
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Waterproof mattress protector
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Bamboo Pillowcase
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Pillow Protector
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cooling memory foam pillow
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memory foam pillow
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Memory foam mattress pad
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Mattress pad
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Puppy playpen
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Portable dog playpen
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Dog carrier
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Foldable dog crate
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Portable coffee maker
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Travel coffee maker
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Small coffee maker
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Are you struggling to lose weight and lose weight? We asked registered dietitians Nicole Hopsecger, RD, and LD about weight loss tips she shares with her patients.
Tip 1: Do not eat a carbohydrate unless it has fiber attached to it
“This reduces sugars and white flour (pastries, white bread, candy, juice, etc.) in your diet, and helps you to choose carbs that better support your appetite and nutrition needs,” says Hopsecger. “The more fiber in your diet, the better!”
Fiber helps improve blood sugar control, helps lower cholesterol, and reduces your risk of chronic diseases like diabetes, colorectal cancer, and heart disease. When you have diabetes, a diet with fewer carbs (like bread, pasta, rice, desserts, sugary beverages, juice) is also important because you’ll need less insulin. And that can help prevent hunger, fat storage, and weight gain.
Foods rich in fiber include legumes (dried beans, lentils), veggies (Brussels sprouts, broccoli, spinach squash, sweet potatoes), and fruit (apples, berries, oranges, pears).
To see the best way to lose weight, click here
Tip 2: Make plants the foundation of your diet
Different weight loss approaches work for different people. But plant foods should be the foundation of any diet.
“Research strongly supports the benefits of plant-based nutrition approaches for weight loss, disease prevention, and overall health,” says Hopsecger. “Whether you’re eating vegetarian, paleo, high-fat, vegan, or vegan (a combination of paleo and vegan), your diet should include a variety of foods from the earth.” Just remember that a plant-based diet still requires portion control!
That means enjoying lots of non-starchy vegetables like broccoli, cauliflower, kale, cucumbers, and bok choy, and fruits like berries, apples, and pears.
“Plant-based foods contain a variety of vitamins, minerals, and phytonutrients that help support your cells and reduce inflammation,” she says. They also provide fiber and water, both of which help you feel fuller.
Tip 3: Manage your hunger
Whatever diet you choose — and many different diets can help you lose weight — don’t give up because you get too hungry.
“Hunger is a normal response to reducing calories. When you eat less, your fat cells release more hunger hormones, which increases your appetite,” says Hopsecger. “Higher-protein, high-fiber meal plans are best for controlling your hunger and appetite.”
Replace processed carbs like white bread, bagels, muffins, or donuts for breakfast with high-protein/high-fiber foods like eggs, or Greek yogurt mixed with chia seeds and berries. You’ll find that you stay fuller, longer.
To see the best way to lose weight, click here
Tip 4: No foods are 100% off-limits
When you label foods as “good” and “bad,” you naturally fixate on foods you shouldn’t eat but typically still crave — and likely will crave more when they’re totally off-limits.
“Focus instead on choosing the right portions of healthy foods 80 to 90%of the time,” she says. “That, paired with a healthy exercise routine, can lead to long-term weight loss success. And it leaves some wiggle room to enjoy ‘fun foods’ occasionally without feeling guilt or resentment.”
When working with children, she recommends teaching which choices are better and will fuel their bodies more effectively, rather than giving them lists of foods to eat and foods to completely avoid.
“Feelings of guilt from eating forbidden foods can snowball into unhealthy emotions in childhood, adolescence,
and even adulthood,” she says.
Tip 5: Spend your calories wisely
All calories are not created equal. “If your diet consists mainly of sugar, saturated/trans fats, and salt — all of which can be very addictive — you can develop consistent cravings for dense, high-calorie foods with little nutritional value,” says Hopsecger.
“This leads to excess calories and weight gain or inability to lose weight.”
Eat foods that are high in lean protein and healthy fats and fiber, and you’ll feel satisfied throughout the day and will rarely get cravings. This will help you maintain a lower calorie level, which will lead to weight loss.
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