The fact that diets do not work for as long as we would like is not an accident, there are grounds for this. Instead of searching for the next magic recipes, the doctor and wellness coach Susan Biali proposes to focus on three basic principles of sensible nutrition.
"I just finished talking on the phone with my friend and almost burst into tears. I remember well with what joy and hope she entered into the fight against excess weight: the diet promised her salvation. She firmly believed: this time it will work. And life will magically change. The new regime seemed so good, convenient, especially at the very beginning. But everything collapsed, and old habits returned, and along with them - a familiar feeling of shame, insolvency, disappointment and despair, "says Susan Biali.
Most of us are well aware that diets do not work. "Diet" means any special diet that we set to lose weight as quickly as possible. Such a regime is not designed for a long-term perspective.
Recent studies in the field of weight loss show that rapid weight loss - contrary to previous beliefs - may be a good strategy: it reduces health risks associated with obesity and poor eating habits. However, you must have one more, more realistic strategy for an indefinitely long period, or you will return to the old way of life and, perhaps, gain even more weight than you lost.
"My friend, like many others, tried all the diets, and cyclical loss and weight gain over the decades formed her persistent conviction in her own lack of will. We already have enough reasons to criticize ourselves, so the feeling that we are not capable of maintaining a healthy lifestyle in everything else is terribly demoralizing. It would seem, is not it our fault that we can not control our appetite and adhere to a diet? No. It's not our fault, such disruptions are inevitable, "says Susan Biali.
Any dietary diet is extreme enough if it allows to achieve quick results, and we often perceive the transition to it as a serious sacrifice on its part. We spend hours preparing special dishes and buying special, expensive products. But at the same time we do not feel satisfied with such a meal. A decisive attitude and a high level of self-discipline can be maintained for a certain time, but all of us, honestly, do not wait until this diet is over and you can finally relax.
"I overcame these dietary swings for a long time. I know for sure that overcoming requires a revolution in consciousness: the formation of a new attitude to food and to yourself. Awareness of their own, unique needs for food, rather than following a single instruction for everyone, "notes Susan Biali.
"I'm not going to downplay the real difficulties associated with losing weight. At the slightest loss of weight, the protective reaction of the organism is activated, which activates the accumulation regime, and the appetite intensifies, - so our body tries to restore balance. It's really a problem. And yet I believe that changing attitudes toward food is the only strategy that works to achieve and maintain a healthy weight throughout life, "notes Susan Biali.
Here are three principles of healthy and sustainable weight loss that helped Susan Biali and help her clients.
REMOVE TO DROP FROM THE EDGE TO THE EDGE Every time you dramatically change your lifestyle, the boomerang effect is predictable. You feel that you are so restricted by rigid discipline, deprived of pleasure, that at some point a breakdown occurs, and you throw a diet and with a special passion lean on fatty, sweet and high-calorie. Some people just stop believing in themselves after years of "failures" that break down even with the most moderate (and very successful!) Changes in nutrition.
Do not be too self-critical: this kind of thing happens, and just have to start over with the good habits that they have already developed. For some customers, this sounds like an opening. But in fact, if you fell on the road, you do not stay there. You will rise, shake off and go on. Why, after stepping back from healthy habits, then you have to overeat for months? Do not criticize and do not execute yourself. Just start again. In this there is really nothing to worry about.
If the frustration repeats itself, it is also not scary. Start again. Samoothestvo and insults are not allowed. Instead, say to yourself: "I'm fine, and it was intended. This happens to almost everyone, and this is normal ".
GET PLEASURE FROM WHAT YOU ARE EAT It is impossible to adhere to the whole life of that style of food that you do not like. In addition, life is too short to eat foods that you hate. Trying to replace the cheeseburger, which you adore, with a salad, makes sense only if you really like salads. Which healthier (but equally beloved) food you could replace a cheeseburger? Whether it's baked potatoes with curd cheese or grain loaf with hummus from avocado - it's important to find healthy alternatives that bring you joy and who are eager to eat.
"But it takes time for your taste buds and habits to adapt. If you can not live without sweets and try to give up sugar, replace it with a natural sweet source like honey. This is already progress. I went for a long time to this, but now I can confidently say that I no longer crave sweets. And I do not at all miss them. "Do not miss" sounds much better than "is deprived", is not it? "- says Susan Biali.
STOP ON THOSE CHANGES THAT CAN EXACTLY SUPPORT "My client recently regained her great shape due to the fact that she thought out the regime perfectly and organized herself a balanced healthy diet. She spared no time to grill vegetables and chicken on the grill, cook healthy sauces and other healthy goodies. "I composed of them colorful compositions on a plate and published in social networks," she told. What's the problem then? "- Asked by Susan Biali.
Only in that, because of excessive employment in business, she could not afford to live so constantly. As soon as the health program, which was under the supervision of a nutritionist, ended, she stopped preparing these dishes.
If something does not fit into your daily life, do not go for it. Of course, it is useful and important to form new habits of eating and eating - this process will be part of your journey. But take only those transformations that are realistic for you and which you are capable of supporting an unlimited time.
When you think, whether to include in your diet something new and useful, for example green smoothies for breakfast, first ask yourself the following questions: Is it easy to make it? Will I enjoy his taste? Can I imagine that I'm doing it regularly, without any problems? If the answers are mostly positive, then the habit may suit you. Probably, this is exactly what you are looking for.
Use this principle in any other situation associated with a change in lifestyle, dietary style, exercise - this will increase your chances of success.
Source: psychologies. En.
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