From tube feeding to tape worms, I’ve seen people try taking some pretty drastic measures to lose weight. But even? clients who try? more common strategies (like counting calories) usually see their efforts backfire. Many go-to diet tricks can leave you feeling hungry, moody, irritable, or downright miserablea??things? I never want my clients to feel. What’s worse, once you finish? a? quick-fix weight-loss tactic, you’ll often? gain? back all of the pounds you lost (or even more!). In reality, the only way to shed pounds, have them off, and remain sane along the way is by adopting habits you can actually stay with long-term. Below, four common weight-loss tricks that don’t fit that criteriaa??and in my estimation aren’t worth your time or effort.

? 7 Crazy Weight-Loss Methods You Should Never? Try

Sugar is currently the? top nutritional villain, and that i can’t say I disagree. I am? keen on reducing sugar.? After all, most Americans eat? nearly four times the recommended daily max. However, I’ve seen a lot of my clients get too strict about sugar, which generally leads? to binge-eating forbidden sweets, or abandoning? healthy eating altogether.

Another problem with this tactic:? many people also ditch? fruit to slash sugar. Besides this deprive the body of key nutrients, it’s counterproductive: Studies have shown eating? fruit? can help you shed pounds? (even more so than veggies!). This could be because fruit is loaded with antioxidants (which have been tied to leanness in research), or just because fruit has a tendency to replace sweet, processed snacks.

As for added? sugar, the? strictest guidelines? from the American Heart Association allow as much as? six teaspoons worth per day for women. This means there’s still room for healthy indulgences,? like nutrient-rich? dark chocolate,? which has been? proven to help curb cravings for both sweet and salty foods (score!). The truth is,? cutting out all sugar? simply isn’t realistic for most people.? So stick with? the fruit (without overdoing it) and pre-plan can’t-live-without treats.? It tends to be a much more manageable and maintainable approach.

10 Easy Methods to Slash Sugar out of your Diet

Most? of my customers are shocked? after i advise them to stop? counting calories. But believe me, it’s to find the best.? First of all, when it comes to calories, quality is often more essential that quantity. Ia??ve had clients actually start slimming down after upping their calorie consumption, because they swapped? processed fare for? fresh, whole-foods. In fact, research confirms? that does not all calories are created equala??some foods? like pulses, almonds, and avocado? trigger caloric burn, feelings of satiety, or delayed hunger.

Just the stress of calorie counting can also perform a number on? your waistline. One study discovered that women who simply? monitored their calorie intake? (without restricting it) experienced spikes in? cortisol, a? stress hormone tied to increased belly fat. A more effective alternative to counting calories is focusing on healthy portions. For example, you are able to slash 125 calories simply by pairing one half cup of brown rice with one cup of greens, rather than one cup of brown rice having a half cup of greens.

Top 10 Calorie Searches of 2105

Serving yourself healthy serving sizes generally is a great diet strategy. However, there are a number of methods that take portion control? too far, like eating only with chopsticks, or stopping after? several measly bites of the meal. Again, while this may result in weight loss, who? can keep? this up forever? Plus,? eating too little? can lead to numerous counterproductive? side effects, like feeling too tired to workout, losing calorie-burning muscle, weakening your defense mechanisms, and constant crankiness. As well as,? there are many? foods you can eat in large portions and still lose weight. For example, these veggies pack less than 30 calories per cup: kale, mushrooms, red bell pepper, zucchini, eggplant, cauliflower, asparagus, and many more. So stop? attempting to nibble the right path throughout the day. And instead, strategically chose the foods which make? up the majority of your meals and snacks.

14 Methods to Cut Portions Without Feeling Hungry

Whether it’s bananas or potatoesa??there are plenty of diets? that? involve literally eating one food. Although this restrictive approach may indeed lead to? weight reduction, ita??s typically temporary. A wholesome method? is selecting a single? balanced meal (a combo of? lean protein,? healthy fat, and nutrient-rich carbs) and repeating it on a temporary basis. Check out this guide for ideas.? I have found that narrowing your meal repetoire can be a? great kickstart for breaking? an unhealthy pattern and making? method for a better? one. ? But the key is that it needs to be a transitional strategy. So before you even start, make sure? you’ve got a intend to sustain these? healthier habits for future years. After a monthof clean eating, you’ll feel? so happy and energized, you may never look back.