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Forget extreme dieting; instead try to make real changes this year that will have a lasting effect on your health.<\/p>\n
Nutritionist Christine Bailey, founder of the Lean and Nourish Club, suggests making small but sustainable changes that fit your lifestyle and schedule.<\/p>\n
\u00abThe truth is, there is no one diet that is right for everyone. It’s about finding what works best for everyone and then focusing on that rather than jumping from one fad diet to another. Through years of working with people on their nutrition, I’ve found that there are a number of factors to consider when it comes to finding the right diet that is sustainable for you in the long run,\u00bb mentions Christine. \u00abWhatever diet you choose, it should be tailored to your goals; for example, are you looking to lose weight, gain muscle, increase energy levels or address an ongoing health issue? Does it include foods you really enjoy eating? Does it work with your lifestyle and schedule? \u00ab<\/p>\n
Follow these tips from Christine to help you make lasting changes that will benefit your long-term health.<\/p>\n
1. Small, consistent changes.<\/strong><\/p>\n Don’t try to change everything at once, whether it’s a new exercise program or a whole new eating plan. Scale back and make small, specific changes. For example, try changing your breakfast initially, perhaps swapping your cereal for a protein shake. Another change might be to use your lunchtime break time to take a walk or plan your dinner.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.0.11″][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.0.11″][et_pb_image src=\u00bbhttps:\/\/continuum-lifestyle.com\/wp-content\/uploads\/2021\/03\/bebida-verde.jpg\u00bb title_text=\u00bbbebida verde\u00bb _builder_version=\u00bb4.9.0″][\/et_pb_image][et_pb_text _builder_version=\u00bb4.9.2″ header_4_text_color=\u00bb#000000″ header_4_font_size=\u00bb15px\u00bb header_5_text_color=\u00bb#474747″ header_5_font_size=\u00bb15px\u00bb]<\/p>\n 2. Low in carbohydrates, high in protein<\/strong><\/p>\n One of the easiest ways to drop a few extra pounds is to reduce carbohydrates and increase protein. Studies show that low-carbohydrate intake combined with increased protein is an effective strategy for favorable results.<\/p>\n [\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/continuum-lifestyle.com\/wp-content\/uploads\/2021\/03\/proteinas.jpg\u00bb title_text=\u00bbproteinas\u00bb _builder_version=\u00bb4.9.0″][\/et_pb_image][et_pb_text _builder_version=\u00bb4.9.2″ header_4_text_color=\u00bb#000000″ header_4_font_size=\u00bb15px\u00bb header_5_text_color=\u00bb#474747″ header_5_font_size=\u00bb15px\u00bb]<\/p>\n 3.\u00a0Reduce portions<\/strong><\/p>\n The Japanese are well known for staying slim and one of the reasons seems to be their tradition of eating only until they are 80% full, exercising more and not snacking late at night. Most people don’t gain weight overnight, it happens slowly, over years and is related to constantly eating more than their bodies need. Reducing portions at each meal is a simple strategy to make a real long-term impact.<\/p>\n Swap your plate for a side dish or bowl and serve your meal before you sit down to eat and resist the temptation to increase your portion size.<\/p>\n [\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/continuum-lifestyle.com\/wp-content\/uploads\/2021\/03\/porciones.jpg\u00bb title_text=\u00bbporciones\u00bb _builder_version=\u00bb4.9.0″][\/et_pb_image][et_pb_text _builder_version=\u00bb4.9.2″ header_4_text_color=\u00bb#000000″ header_4_font_size=\u00bb15px\u00bb header_5_text_color=\u00bb#474747″ header_5_font_size=\u00bb15px\u00bb]<\/p>\n 4. Include more soups and smoothies in your daily diet.<\/strong><\/p>\n Research suggests that more liquid foods like soups and smoothies can help people feel more satiated, resulting in significantly lower calorie intake.<\/p>\n Soups and smoothies are also an ideal way to incorporate more greens and nutrients. Don’t like greens? Try adding a scoop of green superfood powder such as spinach or kale in your smoothies or at the end of cooking a soup. These foods provide fiber and a host of antioxidants, vitamins and minerals.<\/p>\n A green protein smoothie is also a simple and healthy breakfast option. Starting the day with a healthy and nutritious breakfast is more likely to encourage you to follow a healthier eating pattern for the rest of the day.<\/p>\n [\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/continuum-lifestyle.com\/wp-content\/uploads\/2021\/03\/sopas.jpg\u00bb title_text=\u00bbsopas\u00bb _builder_version=\u00bb4.9.0″][\/et_pb_image][et_pb_text _builder_version=\u00bb4.9.2″ header_4_text_color=\u00bb#000000″ header_4_font_size=\u00bb15px\u00bb header_5_text_color=\u00bb#474747″ header_5_font_size=\u00bb15px\u00bb]<\/p>\n 5. Prepare a healthy version of junk food.<\/strong><\/p>\n If you’re tempted to buy junk food on the weekend, why not prepare your own healthy version? Not only will you save money, but you’ll also cut calories without sacrificing your favorite foods. A single slice of pizza can contain over 1,000 calories and a lot of saturated fat and sodium. If anything, you could replace it with a healthy version of low-fat, low-sodium pizza.<\/p>\n [\/et_pb_text][et_pb_image src=\u00bbhttps:\/\/continuum-lifestyle.com\/wp-content\/uploads\/2021\/03\/comida-chatarra.jpg\u00bb title_text=\u00bbcomida chatarra\u00bb _builder_version=\u00bb4.9.0″][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_button button_url=\u00bbhttps:\/\/continuum-lifestyle.com.co\/en\/continuum-trends\/\u00bb button_text=\u00bbReturn to\u00bb button_alignment=\u00bbright\u00bb _builder_version=\u00bb4.9.4″ _module_preset=\u00bbdefault\u00bb custom_button=\u00bbon\u00bb button_text_color=\u00bb#000000″ button_icon=\u00bb%%35%%\u00bb hover_enabled=\u00bb0″ sticky_enabled=\u00bb0″][\/et_pb_button][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00bb2_5,3_5″ _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_column type=\u00bb2_5″ _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_blurb title=\u00bbFollow us\u00bb _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb header_font_size=\u00bb30px\u00bb][\/et_pb_blurb][\/et_pb_column][et_pb_column type=\u00bb3_5″ _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_social_media_follow _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb][et_pb_social_media_follow_network social_network=\u00bbfacebook\u00bb url=\u00bbhttps:\/\/www.facebook.com\/ContinuumLifestylePanama\u00bb _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb background_color=\u00bb#3b5998″ follow_button=\u00bboff\u00bb url_new_window=\u00bbon\u00bb]facebook[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=\u00bblinkedin\u00bb url=\u00bbhttps:\/\/www.linkedin.com\/company\/20106625\/admin\/\u00bb _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb background_color=\u00bb#007bb6″ follow_button=\u00bboff\u00bb url_new_window=\u00bbon\u00bb]linkedin[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=\u00bbpinterest\u00bb url=\u00bbhttps:\/\/www.pinterest.es\/Conciergecontinuumlifestyle\/_saved\/\u00bb _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb background_color=\u00bb#cb2027″ follow_button=\u00bboff\u00bb url_new_window=\u00bbon\u00bb]pinterest[\/et_pb_social_media_follow_network][et_pb_social_media_follow_network social_network=\u00bbinstagram\u00bb url=\u00bbhttps:\/\/www.instagram.com\/continuum.lifestyle.pa\/\u00bb _builder_version=\u00bb4.9.2″ _module_preset=\u00bbdefault\u00bb background_color=\u00bb#ea2c59″ follow_button=\u00bboff\u00bb url_new_window=\u00bbon\u00bb]instagram[\/et_pb_social_media_follow_network][\/et_pb_social_media_follow][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" [et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.9.2″ custom_padding=\u00bb0px||0px||true|false\u00bb custom_padding_tablet=\u00bb\u00bb custom_padding_phone=\u00bb\u00bb locked=\u00bboff\u00bb][et_pb_row custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.9.2″ custom_padding=\u00bb0px||0px||true|false\u00bb custom_padding_tablet=\u00bb\u00bb custom_padding_phone=\u00bb\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.0.11″][et_pb_text _builder_version=\u00bb4.9.2″ header_4_font_size=\u00bb15px\u00bb header_5_text_color=\u00bb#474747″ header_5_font_size=\u00bb15px\u00bb] Forget extreme dieting; instead try to make real changes this year that will have a lasting effect on your health. Nutritionist Christine Bailey, founder of the Lean and Nourish Club, suggests making small but sustainable changes […]<\/p>\n","protected":false},"author":3,"featured_media":5145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/posts\/4755"}],"collection":[{"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4755"}],"version-history":[{"count":2,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/posts\/4755\/revisions"}],"predecessor-version":[{"id":5147,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/posts\/4755\/revisions\/5147"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=\/wp\/v2\/media\/5145"}],"wp:attachment":[{"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.continuum-lifestyle.com.co\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}