Restrictive diets attract us with their simplicity and quick effect. But is everything as simple as it seems at first glance? Strict diets can negatively affect eating behavior and in the future lead to serious mental problems. In our article we tell you how to lose weight without breakdowns and feel good.
Any restrictive diet is stressful for the body. When we limit ourselves in food, the body does not receive all the necessary nutrients and perceives starvation as a threat to life. Therefore, when after a while we return to our usual diet, we can eat much more than usual. Here the psychological factor is triggered — this is how the body stores “fuel” for the future.
Numerous studies show that almost 95% of dieters eventually return to their previous type of diet and even gain extra pounds. Therefore, a food breakdown is just a natural reaction of the body to a severe restriction. We talked about simple rules for those who constantly “break down” together with Marina Bessonova, a nutritionist, a specialist in nutrition and a balanced lifestyle, the creator of the course “The Evolution of Nutrition”.
Say no to a diet with too strict restrictions
This is not a “magic pill” for weight loss. You need to make sure that healthy eating becomes a lifestyle and is perceived by you as a habitual ritual. Your brain should not perceive food as stress. And the association “food equals extra pounds” should serve as a wake-up call and make you think about your eating behavior. It is important to gradually adjust your lifestyle and gradually, step by step, change your eating habits.
Make a diet, taking into account the characteristics of your body
There is no one universal diet that will be effective for everyone. People of different ages, gender, height, body weight and physical activity will have completely different calorie intake. When choosing a suitable nutrition plan, focus on the individual needs of your body.
Do not replace basic meals with industrial cocktails and powders
The diet should be based on products with minimal industrial processing. It is not recommended to replace meals with cocktails and powders that promise you an instant effect. This is just a trick of good marketers. The closer the product is to its original appearance, the higher its nutritional value for the body.
No industrial cocktail can replace a full meal. Your diet should contain a wide variety of sources of macro- and micronutrients: proteins, fats and carbohydrates. Special attention should be paid to fiber: vegetables, greens, berries and fruits “).
Check how psychologically the chosen type of food suits you
Choosing a certain type of food, it is important to answer yourself honestly to the question: what will I feel if I have to eat like this all the time? And if the mere thought of such a diet gives you fear, uncertainty, despair and panic, then it does not suit you. It is important to make yourself a nutrition plan that you can stick to on a long-term basis.
Make sure that meals bring pleasure
Do not be lazy to diversify your diet. Eating boiled breast and buckwheat every day is not the right decision. Look for fresh combinations, try new products, set the table beautifully, make the food presentation aesthetic. Cook for yourself with pleasure, and then every meal will evoke the right associations.
Your food should have a pleasant smell, appearance, taste, so that you get positive emotions from the meal. This will save you not only from breakdowns, but also help to consolidate the desired result for a long time.
Monitor your sleep and water balance
The body just needs to recover properly. The lack of normal sleep negatively affects well-being, promotes overeating and leads to malfunction of the whole body. The less tired you feel and the better your sleep today, the less energy, that is, food, you will need to recuperate tomorrow.
It is also important to observe the water balance. Lack of fluid leads to blood thickening, which, in turn, slows down the metabolism.
Do not forget about daily physical activity
It is not necessary to buy a gym membership and exhaust yourself with strength or cardio training. You can choose yoga or Pilates, cycling or daily hiking. It’s just important to move more. The main thing is regularity: take at least 7000 steps a day.
Remember that a normal nutrition system that will contribute to weight loss should not lead you to breakdowns, bring serious discomfort and harm your health. A proper diet will give you pleasure and over time can become an excellent source of motivation.
You will need:
Nutritionist, specialist in nutrition and a balanced lifestyle (SOH), creator of the course “Evolution of nutrition”.