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7 golden rules for a successful diet

Most of those who follow a plan eventually gain weight , but do not surrender : also losing little as 5% of your body weight, you will decrease your risk of diabetes or heart disease. 
From the time that researchers are studying the issue , they came to the conclusion that it is not the fad diets that get results , but following a few simple rules that fall , after all, common sense : eg reduce portions and eating whole , nutritious foods. "We eat too much and not enough exercise ," says Carolanne Nelson,dietician and assistant professor at the University of Prince Edward Island Prince Edward Island. "I do not believe in diets ," says Robin Evans, a professional of 38 years who has lost 8 pounds in a year just by replacing processed by fresh and healthy food foods, exercising three times a week and walking his dog twice a day . Like her, simply follow these few rules to lose weight. 

• Rule No. 1: Reduce your portions

"Today , the food portions are commercially available from two to five times larger than what they were 20 years ago , says Dr. Sue Pedersen , a specialist in endocrinology and metabolism at the University of Calgary. Although we know intellectually, we do not reduce our portions so far , " she adds . In a study she conducted in 2007, it was observed that participants who ate a plate divided into compartments in which were served separately protein foods , carbohydrates and sauce were six times more likely to lose up to 5 % of their body weight after six months other . " It works because it is very simple, she says. It does not have to weigh his food or counting calories. Just serve reasonable portions. "

• Rule No. 2 : Do not use exercise as an excuse to eat more

In his controversial book , Good Calories , Bad Calories : Challenging the Conventional Wisdom on Diet , Weight Control and Disease , Gary Taubes shows that exercise alone does not lose weight. At best, it can help to maintain the weight that was achieved through a healthy diet. From his side , Dr. Neil King, principal lecturer at the Queensland University of Technology, Brisbane (Australia) and author of a study published in September 2007 in the International Journal of Obesity , says that exercise stimulates the appetite and can trigger a desire for gratification ( like " I really earned that ice cream cone "). But before you cancel your gym membership, try instead to combine exercise and smaller portions .

que vous faire du bien, à la condition que vous ne cherchiez pas à compenser les calories brûlées. ">In fact , exercise can only do you good , provided that you were not looking to offset the calories burned. 

• Rule No. 3: Eat lean protein , especially if you 're exercising

Researchers at the University of Guelph found that participants who followed a high-protein diet lost 3 pounds more in 12 weeks than those on a high carbohydrate diet. In addition, Kelly Meckling , author of a study published in Applied Physiology, Nutrition and Metab ¬ olism , has found that people who followed a high-protein diet were more likely to comply if they were the year, the physical activity contribute to better protein utilization by the body. Leanne Elnicki , Toronto 35 years and presenter newsletter , believes in the high protein diets . After seven months of dieting and exercise , it reached a plateau phase , which lasted six weeks. "I was really frustrated ," she said. However, when a dietician has been suggested to increase the consumption of white meat and legumes ( both good sources of protein ) , she began to lose weight. Of the 47 pounds she planned to lose him it is more than 15. Beware, however , there is no question here of the Atkins diet that most dieticians recommend , it is essential to balance the lean protein with fruits , vegetables and whole grains. 

• Rule No. 4: Count the calories , which is effective

In a report of 80 trials of weight loss and published in the Journal of the American Dietetic Association , it was found that among all the approaches used ( meal replacement for weight loss drugs ) , those required to have its calories gave the best results (a loss of 7.2 kg over a period of six months). Amy Lees, 27 years old mother and part-time student in London ( Ontario ) , can attest . She lost 62 pounds ( equivalent to the weight of a normal person, as she points out herself) , with the help of techniques presented on the Internet that allowed him to keep a strict account of his calorie intake . His favorite sites are eDiets.com and sparkpeople.com . 

• Rule No. 5: Eating will not solve your emotional problems

The current trend among researchers and designers plan is to work on the external factors that lead a person to overeat. For example, to avoid the temptation , it is recommended to leave in spending the bag of chips rather than keep it handy . However, we often forget that the thoughts and emotions can trigger cravings, says Dr. Heather Niemeier , specializing in obesity in the Alpert Medical School of Brown University researcher . In fact, results of a recent study she conducted indicate that for every additional point that participants gave on the emotional scale food , we could predict that they would take half a kilo six months, then eighteen months later. To find out if you belong to the category of emotional eaters , keep a food journal in which you will notice what you eat , when you eat, how you feel when eating and how much you are hungry. In the long run , you may notice some underlying trends highlighting the negative triggers that you should avoid. 

• Rule No. 6 : Dream small , really small

Until now, experts claimed that overweight women who proved unrealistic in their desire to lose weight, for example, hoping to lose twice as many kilos than average, were brought to prematurely abandon their diet . However, the results of a study recently published in the International Journal of Obesity study indicate that having high expectations does not mean you take more weight or suffer from depression if we do not reach the goal that was set . Anthony Fabricatore , study author and assistant professor of psychology at the School of Medicine of the University of Pennsylvania , says that unrealistic expectations can instead afford to lose, if not many , at least some of his extra pounds . 

• Rule No. 7: Renounce diet products

We know, poor food fat often contain more sugar , carbohydrates and salt than standard equivalents , in order to enhance the flavor . Moreover, preliminary research indicates that diet products can grow to eat more. The results of a study published in the journal Nutrition suggests that artificial sweeteners found in diet soft drinks may actually stimulate appetite. Until this theory is confirmed by other studies, preferably opt for the ordinary version of your regular soda, but take the small format. Compare the nutrition information on labels : if the number of calories is the same and that the ordinary product is low in saturated and trans fats , take it in preference to the other. Keep in mind that women need certain nutrients and good fats . Calcium from dairy products, for example, is known to promote weight loss . As for omega -3 , they contribute to heart health, says Carolanne Nelson . "That's why I always advise people to go for regular salad dressings rather than poor fat sauces because they contain good oils for health, for example olive oil or canola oil. "

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