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      "body": "1. Eat Slowly\n“I have my purchasers examine how to pick ingredients they like, without a doubt style every morsel going into their mouths, and chunk deliberately. I advocate them to bite slowly, swallow solely when the meals is all chewed up, and repeat. It takes time to recognize we're full. Eating slowly now not solely approves us to experience our meals extra however offers us higher cues of satiety.” — Janet Zinn, a licensed medical social employee and psychotherapist in non-public exercise in New York City\n\n2. Enjoy the Food You Eat\n“So regularly we’re informed what to eat, and then when we don’t like that unique food, we’re much less apt to create long-term wholesome habits. Try new fruits and vegetables. Find out how to put together new dishes that supply range and flavor. Add herbs and spices to increase flavor. Or if you prefer, appreciate the sweetness of fruit and the depth of uncooked and steamed vegetables. There’s no purpose that your relationship with meals can’t be pleasurable.” — Zinn\n\n3. Keep a Daily Gratitude Journal\n“Our ingesting habits are now and again related to our emotions, whether or not we understand it or not. When we're stressed, we may also use meals to assist cope with the stress. I work with purchasers on preserving a every day journal of matters they're grateful for — or even simply a journal to write in when confused — so that they're higher organized to cope with the stress with the aid of acknowledging it and using different tools, instead than attaining for meals as a coping mechanism.” — Lauren Manganiello, RDN, a yoga teacher on Long Island, New York\n\n4. Batch Cook and Prep\n“Every Sunday I batch cook dinner ample hen for the week. I reduce off the fat, bake it with seasoning, measure 3.5 ounces, and put that a lot into a container with some mustard and frozen veggies, so I can seize one a day to carry to work. I additionally take the time to divvy up in person containers ¼ cup of rolled oats, 1 tablespoon each of herbal peanut butter and floor flax, and a pinch every of protein powder and cinnamon to sweeten. So when I’m a zombie in the morning, all I want to do is add water and microwave!” — Kyra Williams, a private coach in Boston\n\n5. Don’t Forget the Weights\n“Make positive you are lifting weights two or three instances a week. Using reasonable to heavy weights — three or 4 units of 10 to 15 reps with weights that assignment you — helps enlarge your muscle mass. When you have greater muscle on your body, the meals you consume is greater possibly to be utilized as fuel, as an alternative than be saved as fat.” — Williams\n\n6. Get Enough Z’s\n“A lack of sleep will increase your starvation hormone, ghrelin, and decreases your delight hormone, leptin, which can make contributions to weight gain. When we are sleep deprived, we crave greater salty and candy foods. Why? Because each time you experience extra severe hunger, your cravings for greater strength — aka greater calorie — ingredients intensify. We additionally be aware of that the way we suppose and manner our thoughts is affected with the aid of insufficient sleep, so it’s effortless to join this with an impaired potential to make sound preferences in many areas of life, consisting of with food. If we flip the coin, we can safely anticipate that when we are nicely rested, we will make higher choices. When it comes to eating, that would suggest that we would consume when we are truely hungry and consume simply till satisfied. Our hormones are additionally going to be higher balanced due to the fact our our bodies bought the time wanted to sleep, repair, and refresh.” — Angela Lemond, a registered dietitian nutritionist in personal exercise in Texas\n\n7. Don’t Skip Meals\n“Remember, our body's final purpose is to continue to be alive. As quickly as we are being stored from calories, which are actually the existence power for our bodies, it will do matters to survive. Our physique is aware of what ingredients are greater in electricity density, and we will crave these more. Honor your starvation and don’t enable your physique to assume it is being starved. This goes in opposition to many of the weight-reduction plan tactics, however these strategies clearly don't work nicely for human beings in the long term. I usually suggest consuming each and every 4 hours.” — Lemond\n\n8. Stay Hydrated\n“Research has located that humans who drank two glasses of water earlier than a meal misplaced extra weight than human beings who didn’t drink water earlier than foods — and they stored it off. This easy tip works in two ways. Thirst can masks itself as hunger, inflicting you to consume more. And water makes you experience fuller, inflicting you to devour much less at some stage in a meal.” — Megan Casper RDN, a diet counselor and the founder and CEO of Nourished Bite\n\n9. Cut Calories, Not Flavor\n“By deciding on preferences such as sharp cheddar over slight cheddar, you can use less, however you’ll nevertheless get a lot of taste except feeling like you are on a diet.” — Casper\n\n10. Weigh Yourself Once a Week\n“Same day, equal time, equal quantity of clothing. Remember that your weight isn’t a single wide variety however a five-pound range. Work to pass the vary down, no longer the actual number.” — Lainey Younkin, RD, a vitamin counselor and advisor in Boston\n\n11. Reorganize Your Plate\n“Make 1/2 your plate vegetables, a quarter of your plate entire grains, and a quarter of your plate lean protein. When you swap the parts of grains and veggies on your plate, you may see a difference. 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      "body": "1. 적게 먹는다\n 건강해지는 첫 번째 단계는 적게 먹는 것입니다. 건강을 위해서는 칼로리 섭취를 줄여야 합니다. 매일 섭취하는 칼로리의 수를 줄이려고 노력해야 합니다. 적게 먹기 시작하면 더 빨리 포만감을 느낄 수 있습니다.\n\n 2. 규칙적인 운동\n 운동은 체지방을 줄이고 근육을 만드는 데 도움이 될 수 있습니다. 시작하려면 매일 30분 동안 일주일에 최소 3일 운동을 하십시오. 천천히 시작하여 점차적으로 운동 시간을 늘리십시오.\n\n 3. 물을 많이 마신다\n 물을 충분히 마시면 수분을 유지합니다. 탈수는 신진대사를 느리게 하여 체중 감량을 어렵게 만듭니다. 수분을 유지하기 위해 매일 8잔의 물을 마십니다.\n\n 4. 단 음식 피하기\n 설탕은 혈당 수치를 급상승시켜 더 많은 단 것에 대한 욕구를 유발합니다. 단 음식을 섭취하는 대신 단백질과 섬유질이 풍부한 음식을 섭취하십시오. 단백질은 식욕을 억제하고 과식을 예방합니다. 섬유질은 소화 시스템을 건강하게 유지하고 변비를 예방합니다.\n\n 5. 염분 섭취 줄이기\n 너무 많은 소금은 혈압을 상승시켜 심장마비로 이어질 수 있습니다. 감자 칩과 프레즐과 같은 짠 음식 섭취를 제한하십시오.\n\n 6. 충분한 수면을 취하세요\n 충분한 휴식을 취하면 신진대사에 도움이 되고 칼로리를 더 쉽게 섭취할 수 있습니다. 매일 저녁 7시간의 휴식을 취하세요.\n\n 7. 식사를 거르지 않는다\n잔치를 건너 뛰는 시점에서 신체는 적절하게 작동하는 데 필요한 연료를 얻지 못합니다. 잔치를 건너 뛰면 나중에 배가 고파서 탐닉하게 될 수 있습니다.\n더 많은 정보를 원하시면 여기를 클릭하세요 https://bit.ly/3sEriQm\n![body.jpg](https://cdn.steemitimages.com/DQmfZE2H8y8fRSEk6r5oezVcLvU2ehSn6e99gsvSxA4MsWa/body.jpg)",
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