Whether you are aiming for weight loss or just want to adopt a healthier lifestyle to take care of yourself (thank you for that), the solution is not in express diets or detox plans.
The solution may be in the following steps.
1. Adopt the appropriate mindset
Before you start cutting out sugars and processed carbs (good move but hold it for a sec), you should first work on your overall mindset and attitude towards weight loss. Set a realistic goal, identify the motivation that fuels your desire, and identify the means at your disposal. If you do not adopt the right mindset, the ups and downs, the loss of motivation, and other mental barriers will make the whole process very difficult.
2. Identify the “why” behind your eating habits
If you feel you can not control yourself by eating more than you need to, the problem is probably not a lack of willpower or discipline. Probably a factor as to why they’re doing so poorly.
Dr. Adrienne Youdim, a physician who specializes in weight loss through eating habits, explains that “many of us use food to calm down – this is actually embedded in our neurobiology. You may think you crave a donut or a slice of pizza while your body is trying to tell you that you need a break or relaxation, stress relief, emotional comfort, or something even deeper.
So try to identify exactly what you are trying to calm down through food. Identifying the root of “hunger” may also lead to a solution to the problem of overeating.
3. Make the necessary changes to your routine
Routine is vital. Any practice that helps us achieve weight loss also helps maintain a healthy weight. Try to be patient with your body as the changes take time, and try to discover and establish healthy habits, which you will be able to enjoy. A daily walk, half an hour of yoga a day, homemade food instead of take away, everything can be part of a proper lifestyle, which you can love at the same time. This way you will remain consistent, because as we said, if it does not become a way of life, weight loss will be rather temporary.
4. Correct choices instead of restrictions
You do not need to count calories or bites, or exclude whole food groups. In fact, very strict restraint can halt weight loss (not to mention damage to your mental health). “Restriction always increases our tendency to give in to what we are trying to limit. “By focusing on scarcity, deprivation pushes the body to believe that it needs more than ‘forbidden’ food.” Youdim. “Restriction also causes hunger, which is often unsustainable,” he added.
So where is the golden section? According to Dr. Youdim, the best approach is to eat a lot of what serves us, so that we have less space for what does not serve us. And that translates to plenty of vegetables at every meal, combined with lean protein, and maybe a little treat at the end of the meal, depending on whether ‘space’ is available. Theoretically, most of the space should already be covered, and the feeling of fullness should have come from low calorie foods.
5. Invest in protein
No one says to resort to a specific chemical diet like Atkins, Keto or any other low carb diet. While the most important step to being truly healthy is to stop worrying about counts and percentages, Dr. Youdim emphasizes that protein deserves special attention, “as it is the most satisfying macronutrient”. But before you download the macronutrient monitoring application or stock up on protein powders, focus on eating a variety of lean protein sources (fish, chicken, eggs, chickpeas, lentils), which you will combine with plenty of fiber-rich foods. And the key step has been taken.
6. Improve sleep and stress levels
If the only factors to which you have learned to attribute weight loss are diet and fitness, then take it another way. Stress levels and sleep are just as important as food and exercise. Numerous scientific studies show that sleep deprivation results in the bursting of hunger hormones, resulting in an increased appetite for high-calorie foods and consequently weight gain. Stress is also a huge factor that affects our hunger, both physiologically and emotionally.
Therefore, good sleep hygiene and stress relief should therefore become an integral part of your approach.
7. Love yourself as you are
Whatever we say, everything was hard before it was easy. But the good news is that for someone you love you can do everything, since someone you love is worth everything. So if you learn to accept yourself as you are, you will see your motivation for change increase. And the best; It is enough to make the beginning as after the trip it becomes easier. So love yourself and give him a good effort for a better life.
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