Losing weight, but most importantly, maintaining it is never an easy process. All known unrealistic miracle diets sell you dreams, but cannot provide the formula for maintaining the results achieved.
You may have tried recognized diets before. There is no reason to feel wrong, as anyone can be tempted by such an approach. So, how can you permanently lose those unnecessary pounds that are poisoning your life?
Here are some key points to help you out.
EAT VARIOUS AND COLORED
Changing your eating habits will allow you to control your weight more adequately. This means saying goodbye to your old eating habits. But a stable and varied diet should be established without causing sudden changes. For habits are often fixed in an appropriate form. At first, consider small easy changes rather than messing things up.
Here are some easy tips when starting a new diet:
– Take time to eat, ask yourself about your eating needs, and ensure that the contents of your plates are of good quality. Your brain needs 20 minutes to start receiving the first satiety signals. In other words, if you eat within 5 minutes, your brain will not have information and you will feel unsatisfied.
– Divide your food into small modules, chew slowly. The key is to increase the pleasure of tasting without increasing the quantities consumed.
– Try to eat hearty foods with a low calorie density. Cut down on very fatty and very sweet foods.
– Do not skip meals, have at least one hearty and useful snack such as fruit or yogurt with a slice of whole wheat bread. This way, you can avoid the risk of overeating.
– Add some color to your plate. Colorful vegetables and fruits will improve your mood and fill your body with antioxidants.
REDUCE FAT AND SUGAR
Often diets are very restrictive in terms of fatty and sugary foods. But the problem is not to eliminate everything, but only to reduce your consumption.
Consume the oils by paying attention to their properties. Choose a suitable oil such as olive oil or rapeseed oil. Use heat-strength vegetable oils such as olive oil for cooking. You can use fresh organic butter for dishes. Limit fatty foods such as cold meats and cheeses, but you don’t need to switch to skim milk products.
Don’t cut sweet treats out of your diet altogether. They are a pleasure corner of the diet. Removing them altogether can lead to a very frustrating situation. Give yourself a mid-range reward, but always be moderate. Strictly read food labels to limit sugar intake, and avoid all products that have sugar as their primary ingredient.
DON’T BE DECEIVED ON KNOWN DIETS
Some diets can make you lose weight, sometimes even in miraculous numbers, but how much does it cost you? Why do you impose restrictive and inappropriate diets on yourself? With very restrictive diets, you are very often at risk of nutritional imbalances that are detrimental to your health. For example, remember that high-protein diets can overwork the kidneys. Also, do not forget about mental, behavioral, or environmental problems.
It is possible to gain further weight and worsen well-being quickly after diet. This is called the yo-yo effect. In the very restrictive diets, this breed is known for, one diet chases another, but it always ends the same way: an inevitable weight gain accompanied by a few extra pounds. This is the effect of a very restrictive diet. This also has inevitable consequences in your daily life. You may find yourself in a state of failure, guilt, and low self-esteem.
Never forget, there is no such thing as a miracle diet. You must regain control of your body by following a healthy and varied diet. And rather than wanting to reach an unattainable goal, it is imperative to set an attainable weight goal and act. In order to lose weight permanently, it is necessary to adopt appropriate eating habits with long-term results.
Also, keep in mind that nothing can replace consulting a health professional to create a nutritional program tailored to your individual situation. In other words, nothing can replace personalized tracking.
PAY ATTENTION TO PORTIONS
First of all, you have to learn to eat everything again. Don’t stop eating food, eat it like your family, friends, or colleagues. Simply, since excessive consumption is the main cause of weight gain, you should pay attention to the measurements taken before too much.
Do not impose additional restrictions on yourself. Replace your large plates with smaller ones, and you will notice that you will be satisfied more easily. It’s better to start with small portions and refill if necessary than to buy a full plate all over again.
If you think that you have eaten too much extra, such as chocolate cake, first of all, do not feel wrong, and do not neglect to enjoy these pleasures. Make up for it with a more attitude meal or boost your dose of exercise.
The size of the workouts is the rule, no matter what. Even if it is determined that sports do not make you lose weight, it is a valuable aid in losing weight and raises your mood at the same time. It is a complete alternative to food cravings, as you do not snack while training. Sport motivates you, contributes to a good mood, and if you are stable, your long-term weight control will be easier.
In order to stay committed to sports, it is important to choose an activity that suits you, not one that is imposed on you. It could be walking, swimming, climbing stairs, or even gardening. Ideally, diversify the activities. And do them with love.
DO NOT SKIP MEALS
Skipping meals will not make you lose weight, on the contrary, it may cause you to gain it. If you think you are losing weight when you skip meals, it will only be discontinuous and cause the body to store more weight later on. In addition, if this eating behavior is repeated regularly, it can lead to an increased risk of heart disease and the development of type 2 diabetes.
Skipping breakfast can cause cravings to overeat in the afternoon as the body tries to make up for the lack of food. Food consumed after this type of starvation is often high in sugar and fat, and the calories consumed at the end of the day become much more.
If you don’t have time to eat, you can plan stable snacks for the afternoon such as fresh fruit, wholemeal bread, plain dairy products, dried fruit, or raw vegetables.
FOR SUFFICIENT WATER
Water is necessary for our body because it is our main component. About 70 percent of the body is water. For this reason, it is recommended to drink at least 1.5 liters of water so that the body can regain the water it consumes during the day.
Drinking water also limits snacks: Drinking a large glass of water when hungry can keep you occupied until your next meal. It gives a feeling of satiety and has an appetite suppressant effect. Because more than one-time hunger and thirst are confused. Try drinking a glass of water when you feel very hungry.