10 weight loss rules you can break

1. Don't eat carbohydrates (and other "bad" foods)

if you've heard such dietary advice, please stop me: don't eat gluten. Don't eat wheat. Don't eat carbohydrates. Don't eat fat. Don't eat red meat. Yes, we live in a world where a popular diet often finds a "villain" who they call the number one enemy of weight loss. This strategy can work in the short term because it forces you to eat less. But these restrictions are not sustainable in real life. If you want a long-term plan, don't criminalize certain foods and ban them from your life. Instead, strive to improve food related behaviors, such as slowing down eating, stopping eating when you're 80 percent full, and choosing more complete, unprocessed foods.

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2. Eat less

don't stress how often you eat, but pay attention to what you eat. This is because the frequency of eating is not as important as the quality of the food you eat and how much you eat in a day. What you need to know is that some people eat three meals a day well, while others like five to six small meals. The researchers found that as long as the total calories and nutrients are the same, the amount of food you eat doesn't affect fat loss. How do you choose? Choose the best option for your life.

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3. Protein powder is only used to increase muscle. Those big cans of protein are not only used to hold muscle. In fact, one of the best choices for any diet is protein because of its satiety factor. According to a study in the Journal of nutrition, when people take whey protein for 23 weeks, their body fat decreases and their waistline decreases. Protein powder not only helps you exercise your muscles, but also keeps you full; it's one of your best friends in any diet plan.

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4. Be careful with supplements. Many of them are more publicized than movies, but that doesn't mean some of them are bad for your health. Scientists at the University of Gettysburg have found that fish oil may be an essential part of your anti fat formula. Research shows that omega-3 may help fight cortisol, a stress hormone your body produces that makes it easier to store fat. If you have better control over cortisol, you can help keep fat away from your body and speed up the process of finding a better you.

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5. Diet and exercise are the most important fallacy about weight loss. It's all about the calories you eat and the calories you exhaust. But did you know that lack of sleep can directly lead to weight gain? Researchers at Wake Forest University found that people who slept five hours or less a night had nearly 2.5 times more abdominal fat than those who slept six to seven hours a night. Lack of sleep slows metabolism, increases appetite, and reduces calories burned, which is why you need to make rest as important as eating and exercise. It is also good to eat more snacks. They are small, convenient and can help you through the pain of hunger. But did you know that in the past 20 years, the average volume of snacks has almost doubled, and 25% of our total calories come from snacks? In order to eat snacks more effectively, take time to learn the size of portions and make snacks valuable by choosing all natural foods - apples and peanut butter, carrots and hummus.

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7. You have to work out for hours. Do you think you need to spend a lot of time in the gym? Think again. Researchers in Denmark have found that 30 minutes of exercise a day has the same effect on weight loss as 60 minutes. What's more, scientists have found that three or 15 minutes of exercise a week is enough to significantly boost metabolism and increase fat loss. The best part? Those studies focused only on exercise. When you combine some exercise with some good diet advice, you have a plan to lose weight without taking up too much time. The contribution of

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8. You need to go to the gym

we all think there is not enough time in a day. That's a reasonable reason why it's so hard to keep fit. That's why you need to make the most of the time you have. Our advice: exercise at home. Whether you're on a weight cycle or following an online exercise program, it doesn't matter how you exercise. Your body doesn't know what's the difference between the push ups you do at home and in the gym.

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9. Drinking more water is the enemy of losing weight. When you don't drink enough, your body releases a hormone that makes you crave more food. But what you drink can make a big difference between not feeling hungry and gaining weight. Want to lose weight now? Remove all unnamed drinks. In 2011, Americans drank an average of 53 gallons of soda a year. Calorie rich drinks are often the reason why people can't lose weight even if they eat well. Don't enjoy your food

most diets are wrong. It turns out that the more you like your food, the more weight you actually lose. The question is: not only what you eat, but what you eat may be the best way to curb hunger. Japanese researchers say eating fast can make you gain weight. In their study, they found that people who ate fast gained more weight than those who didn't. Want to eat less? Slow down. According to a study in the American Journal of clinical nutrition, people who bite smaller and chew food for nearly nine seconds ate less than those who wrap it in a scarf in three seconds or less. Have you ever violated these rules? What other weight loss rules have you broken? Are there any rules you will never break? Tell us.