13 things diet experts won't tell you about weight loss - what is the best air purifier

Good Morning America works with Reader's Digest on a special series, "13 Things Experts won't tell you.
This month, Reader's Digest reveals the secret of losing weight, a new healthy diet, as outlined in the new book Digest Diet
List life plans that help you quickly release fat for food, exercise, and lifestyle tips. 1.
You have to eat fat to beat fat.
Too much wrong fat though (
Some saturated fat in highly processed meat and trans fat in some biscuits and biscuits)
Harmful to your health and waist circumference, this diet is rich in proper fat-
Good unsaturated fat-can help both.
Good fats like monounsaturated fatty acids (MUFAs)
It turns out that nuts and avocados can effectively reduce abdominal fat in olive oil.
Unsaturated fatty acids are other sources of good fat (PUFAs);
PUFAs also help to release fat in fish and its oil, as well as in many nuts and seeds.
A Dutch study found that consumption of PUFAs leads to a higher rate of stationary metabolism (
Just calories used for life)
, And a larger DIT or diet-
Burning calories caused
PUFAs also burn faster in the body than saturated fat.
More importantly, fat will make you feel full.
They have 9 calories per gram compared to 4 calories of protein or carbohydrates.
So eating something delicious, like peanut butter on a handful of nuts or graham crackers, can help you feel full for hours. 2.
Eating a little chocolate a day can reduce your waist circumference.
If you are like us, you welcome any new excuses to add more chocolate to your life.
In order to release fat, the trick is to: become heavier on cocoa and lighter on sugar.
Cocoa contains more antioxidants than most foods and is good for a lot of things, including--
Moderate consumption--weight loss.
In a June 2011 study in the Journal of Nutrition, the researchers studied the effects of antioxidants found in cocoa on obese diabetic mice. (
As the average life expectancy of people with diabetes has been shortened by 7 years, they are looking for any anti-aging commitment that increasing the intake of this kind of flavourin in their meals may help. )
Their discovery: mice live longer.
Cocoa reduces the degradation of arteries and also slows down the deposition of fat.
To add more cocoa to your diet, buy cocoa without sugar and add it to milkshakes, coffee and other recipes. 3.
Milk helps to lose weight.
Unfortunately, some myths about the fact that dairy products can destroy weight loss still exist, but science proves that this is not possible with the facts.
Studies have shown that people with calcium deficiency have a greater amount of fat and less control over appetite.
In addition, the study found sources of calcium in dairy products-
Like yogurt, low
Or skim cheese and milk. -
Significantly more effective than other sources in accelerating fat loss.
In a study by the University of Tennessee, the researchers showed that eating three servings of dairy products a day can significantly reduce body fat in obese subjects.
If they limit calories a little while continuing to use the same dairy, it will accelerate fat and lose weight. 4.
Early and quick weight loss is the best.
In addition to giving you a good psychological boost, quick weight loss can also help you stay longer.
For those of us who are used to hearing slow and steady wins, the news is a bit shocking and counter-intuitive.
In a study by the University of Florida 2010, when researchers analyzed data from 262 middle school students,
Older women who are struggling with obesity, who demonstrate that rapid weight loss can lead to greater overall weight loss and longer periods of time --
Keep it successful for a long time. 5.
Exercise alone is not an effective weight loss tool. -
You have to match it with the right diet.
Thinking that you can eat whatever you want as long as you work later is actually a very dangerous idea --
Especially if you look at the current research.
Exercise alone leads to a very small drop in total weight: less than 3%!
I have a hard time learning this lesson.
From 1998 to 2006, I was the executive editor of the fitness magazine.
Studying fitness research and trying fitness trends are all part of my job.
For years, I have always believed that I can eat anything I want because I exercise a lot.
But the more I exercise, the more hungry I get.
The more I eat, the more I need to exercise to keep my weight healthy.
The thing is this: I see my weight steadily gaining a pound each year. 6.
The difference between overweight and healthy weight can be attributed to an action: fidgety.
Research shows that people who are naturally thin
You know the situation: they seem to be eating all day, never weighing a pound or an inch, no matter what they want --
Automatically, and even subconsciously, find ways to move to make up for any extra calories they may have.
Believe it or not, spontaneous sports activities (SPA)
Like fidgeting, bending, combing, washing dishes and so on.
According to the Mayo Clinic, 350 or more calories can be burned every day. 7.
Away from long periods of aerobic exercise.
Interval training is the best way to burn fat.
If you do the same exercise over and over, nod your head.
You just put your time on a treadmill, an ellipse, or a jogging Road.
Unfortunately, when it comes to weight loss and fat burning, this exercise strategy can actually backfire.
Aerobic exercise requires you to increase your energy output.
Because our bodies are always trying to keep balance, this kind of exercise can actually be a biological clue to get you to eat more, which can damage the weightloss efforts.
In addition, studies have shown that continuous aerobic exercise is less effective for weight
Aerobic intermittent training control strategies that surprise your body (
Short burst of heart
Also called HIIT, or high intensity interval training)
Or strength training (push-
Anything that enhances muscle and strength). 8. TV time is OK --
But make it a sitcom.
We do not recommend that you give up your exercise and sit on the sofa and have a few chips.
But TV is not a weight loss demon many experts think, especially if you use it to make you smile and laugh.
That's why: Stress can have a huge impact on your health (
Studies have shown that it can increase abdominal fat and slow down weight loss
Laughter is a perfect pressure.
The antidote to fat release.
More importantly, it is a very effective calorie burner in itself.
When British researchers investigated the number of calories burned by intense laughter and compared it to the calorie burn of other daily activities (
Strength training, running, even vacuuming)
They found that an hour of laughter can burn as many calories as possible. up to 120—
Played hard for half an hour in the gym! 9.
What is the real reason you want to eat junk food?
You think too hard!
If you are like many office workers, your desk work can give you a double blow: Not only are you sitting at your desk most of the time, inactive, but this spirit, knowledge
In fact, basic work will make it more difficult for us to control our appetite, and it will also make us consume more calories and fat.
Studies have shown that because brain neurons rely almost entirely on glucose as fuel, intense mental labor can lead to unstable glucose levels.
Because this job requires glucose to get the most mental power. -
We will naturally get more fuel.
In order to overcome this increase in fat, it is important to increase hunger.
Fight foods rich in fiber, protein and calcium.
So the next time you feel hungry, reach out and get a fat --
Free Greek yogurt or small carrots, replace a bag of chips with a tablespoon of peanut butter. 10.
A glass of wine every day is an effective fat release!
So many people ask me if I can have a drink when I lose weight.
Good news: Many studies make it clear that drinking a small glass of red wine every day is good for your health.
Now, many animal studies are highlighting the great prospect of it as a fat reliever.
In a large study of more than 19,000 middle school students
Older women with normal weight, mild to moderate drinkers have less weight gain, and the risk of overweight is also smaller than older women who do not drink alcohol.
In another separate animal study conducted in 2006, the researchers found that a powerful antioxidant found in red wine-resveratrol improved exercise endurance and prevented diet --
Obesity and insulin resistance are a precursor to diabetes. 11.
When it comes to weight loss, all sugar is not evil.
The sugar problem in the United States is no longer a secret: according to the American Heart Association, we eat an average of 22 teaspoons of sugar per day. (
They recommend six to women and nine to men. )
While reducing sugar consumption is a smart, healthy move, you should also consider replacing honey with some sugar.
Honey also shows great prospects in animal studies that reduce weight gain and obesity (fatness)
When replaced with sugar
This is a nutrient-rich fat release alternative and also has the properties of antibacterial, antiviral, and antibacterial.
It can improve blood sugar control. it is a good cough medicine and can enhance immunity. 12.
Lack of sleep will offset your calorie consumption.
How long you sleep directly affects your physical quality.
A study found that dieters who sleep 1/2 hours a night reduced body fat by 56% compared to people on the same diet, but slept only 51/2 hours a night.
Other Columbia University studies show that when people sleep a few hours less than usual, they may consume 300 extra calories a day.
Lack of sleep can interfere with the hormones that regulate appetite-levels such as lepinand hunger.
This means that you will feel hungry and more likely to indulge in poor eating behavior.
Also, you may be looking for more energy in the form of unhealthy snacks! 13.
Your secret weight loss weapon can be a good efficient air filter.
More and more research has shown that toxins, chemicals and compounds that plague our food supply and self
Health products contribute to the country's collective fat growth.
Air pollution is a particularly serious increase in fat: A 2011 study by the Ohio State University School of Public Health found that exposure to fine particulate matter (air pollution)
Induction of insulin resistance, decreased glucose tolerance, and increased inflammation leading to the labeling of long-
Long-term exposure to air pollution is a risk factor for diabetes.
As we know, diabetes and obesity are close relatives (
80-85% of those diagnosed with type 2 diabetes are obese).
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