The three main rules of healthy and sustainable weight loss
The fact that diets don’t work for as long as I would like, is not an accident, it is reasonable. Instead of searching for the next magic recipes, a doctor and a Wellness coach Susan of Bialy proposes a focus on three basic principles of rational nutrition.
“I just finished talking on the phone with his friend and almost cried. I well remember with what joy and hope she has joined the fight against obesity: diet promised her salvation. She firmly believed that this time it would work. And life will magically change. The new regime seemed so good, especially in the beginning. But everything collapsed, and old habits have returned, and with them a familiar sense of shame, failure, disappointment and despair,” says Susan of Biali.
Most of us are well aware that diets don’t work. “Diet” refers to any special diet, which we set with the goal to lose weight as quickly as possible. This mode is not designed for the long term.
Recent research in the area of weight loss show that quick weight loss – contrary to previous notions, may be a good strategy: it reduces health risks associated with obesity and poor eating habits. However, you have to have another, more realistic strategy for indefinitely long time, or you go back to your old lifestyle and possibly gain even more weight than lost.
“My friend, like many others, have tried every diet, and the cyclic loss and weight gain over the decades has shaped her strong belief in your own lack of will. We already have enough reasons to criticize, so the feeling that we are not capable of everything else to maintain a healthy lifestyle, terribly demoralizing. It would seem, is not our fault that we can’t control your appetite and stick to your diet? No. It’s not our fault that such failures are inevitable,” says Susan of Biali.
Any diet it’s extreme enough, if allows to achieve quick results, we often perceive the transition as a major sacrifice on their part. We spend hours preparing special meals and buying special, expensive products. But don’t feel satisfied after such a meal. Strong commitment and high level of self-discipline can be maintained a certain time, but we all, hand on heart, looking forward to when this diet ends and you can finally relax.
“I overcame these dietary swings for a long time. I know that such an achievement requires a revolution in consciousness: the formation of a new relationship to food and yourself. The awareness of their own unique needs for food and not to follow the same instructions for all,” notes Susan of Biali.
“I’m not going to downplay the real difficulties associated with weight loss. At the slightest weight loss includes a protective reaction of the organism, which activates the mode of accumulation, and appetite increases, so our body tries to restore equilibrium. It’s really a problem. And I still think that the change relationship to food is the only strategy that works to achieve and maintain a healthy weight throughout life,” notes Susan of Biali.
Here are three principles to healthy and sustainable weight loss that helped Susan of Biali and help her clients.
1. STOP TRYING TO RUSH FROM ONE EXTREME TO ANOTHER
Every time you drastically change a way of life, there is a predictable boomerang effect. You feel so restricted and rigid discipline, deprived of the pleasures at some point there is a failure and you throw the diet and with a special passion for lean fat, sweet and high in calories. Some people are so stop believing in themselves after years of “failures” that frustrated even the most moderate (and very successful!) the change in the diet.
You can’t be too self-critical: this kind of things happen and you just have to start all over again with the good habits that they have developed. For some customers it sounds like discovery. But really, if you fell on the road, you will remain lying there. You stand, shake, and go further. Why, stepping back from the healthy habits, not eating for months? Don’t criticize and don’t beat yourself up. Just start again. This is really no big deal.
If the failure persists, it is not too scary. Start again. Self-blame and insults are not allowed. Instead, say to yourself, “I’m fine, it was meant to. It happens to almost everyone, and that’s fine”.
2. ENJOY WHAT YOU EAT
It is impossible to adhere to the whole life of the style of food that you don’t like. Besides, life is too short to eat foods you hate. Trying to replace a cheeseburger, you love salad, makes sense only if you really love salads. What is more healthy (but equally beloved) food you could substitute a cheeseburger? Whether it’s baked potatoes with curd cheese or grain bread with hummus avocado – it is important to find healthy alternatives that bring you joy and who burn with the desire to eat.
“But it will take time to your taste buds and habits adapt. If you can not live without sweets and trying to give up sugar, replace it with a natural source of sweet, like honey. This is progress. I’ve been going to this, but now I can confidently say that I no longer crave sweets. And I do not miss them. “Don’t miss” sounds much better than “lacks”, right?” says Susan of Biali.
3. WE WILL FOCUS ON THOSE CHANGES THAT WILL DEFINITELY BE ABLE TO SUPPORT
“My client has recently regained excellent form due to the fact that well thought out mode and organized them balanced wholesome nutrition. She took the time to grill up the vegetables and chicken to cook healthy sauces and other healthy Goodies. “I made them colorful arrangement on the plate and published in social networks,” she said. What’s the problem?” asks Susan of Biali.
Only in the fact that due to excessive employment in business she couldn’t afford to live like that constantly. Once a Wellness program, which was under the supervision of a dietitian was over, she stopped cooking these dishes.
If something does not fit into your daily life, do not go for it. Of course, it is useful and important to forming new eating habits and food intake – this process will be part of your journey. But take only those transformations that are realistic for you and that you are able to maintain indefinitely.
When you think, not what to include in your diet something new and useful, for example green smoothie for Breakfast, first ask yourself the following questions: how easy is it to do? Will I enjoy the taste of it? Can you imagine doing it regularly without any problems? If the answers are mostly positive, then the habit might work for you. This is probably exactly what you are looking for.
Use this principle in any other situation related to the change of lifestyle, diet, exercise – it will increase your chances of success.
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