Diets are a double-edged sword. You follow a restrictive diet and get excited when you start to lose weight , but when you "free yourself" from it and you can eat as before, what you feared happens: the rebound effect . After cutting with the sweets, the flours and all the foods that you loved to lose weight, the kilos come back and sometimes with reinforcements.
Why the rebound effect? The reality is that losing weight is easier than maintaining it, especially when the loss is based on food restriction . Diets are short-term "solutions": if your eating habits were not healthy before a diet and you return to them, it is normal for you to gain weight again .
But do not worry, there are decisions you can make to not gain weight after a diet.
#1 Change your perspective
Diets are like a test to know how far your will power goes and that is the wrong mentality. Change perspective: instead of seeing healthy eating as a necessary evil to be healthy, you must perceive it as an ally for your body to reach its maximum potential.
Also, eating healthier does not have to be a punishment; In fact, it can be quite an adventure. You can look for new recipes and find healthy dishes as rich as those you ate before. It all comes down to attitude and goodwill.
#2 Control your food
Many times we eat more than we need without realizing it. Therefore, writing down what you consume on an average day can be a great way to analyze your diet in a more objective way and make the changes that you think are convenient. However, be careful not to indulge in obsessive behavior.
#3 Exercise regularly
To maintain a healthy weight , there are two essential factors: a balanced diet and regular exercise . According to a study published in NCBI, which deepens the role of exercise in weight loss, perform some physical activity between 150 and 250 minutes per week is a great way to preserve a healthy weight, since your body burns the calories you consume in instead of storing them.
#4 Moderation is the key
Depriving yourself of what you like will only make you want it even more. According to a study conducted by the University of Toronto , avoiding certain foods (like chocolate, in the case of the study) only makes you think more about them and, when you finally give in to your cravings, you will end up consuming more than you need. Then, come the feelings of guilt and failure so associated with slips in the diets.
So do not be hard on yourself, do not deprive yourself of what you like, but reserve it for special occasions.
#5 Get help
The changes are difficult and more when you are alone. If you have a group of friends or relatives with the same goal it may be easier to achieve. If you surround yourself with people who support you and keep you on the right track, you may feel more motivated to continue like this.
The goal of a diet should not be to reach the body of a Victoria's Secret model , but to boost your health. The goal of healthy eating is to have a healthy weight for our body type, not to resemble what they show in magazines.
When we set unrealistic goals (a model spends most of her time on her body, you have other tasks to do) it is almost inevitable that we end up abandoning them. A change of habits should begin with patience and self-acceptance.
and tell me? Will you put it to the test?
If you think I can serve you, I would appreciate it if you could help me:
Very good post.Some people think strict diet is the key to loose weight,but the truth is even if it works it does only short term.We need to change life style on regular basis,good healthy food and exercise
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