If you are seriously planning to lose a few pounds, do not waste time asking your friends about fashionable methods of losing weight, but try to solve the problem yourself. Key questions that will help determine the right strategy: “Why am I gaining weight, especially recently?” and “What should be changed in eating help to lose weight?” Further steps depend on Google, as well as your ability to analytics and rational thinking. No miracles and extremes: success is not due to short-term disposal of extra pounds that tend to return just as quickly but to a change in approach to nutrition and lifestyle.
Here are five simple truths that you should take into account so that new eating habits lead to a stable result.
CALORIES ARE EASIER TO CUT THAN BURN.
A balanced diet requires a thorough approach; but in general, the science of losing weight comes down to a simple axiom: burn more calories than eat. In the absence of medical complications that cause weight gain or prevent its weight loss, the main secret is to switch to a lightweight menu. Once again, for fixing: the most effective way to get rid of calories is at the point of delivery. To cope with excess weight, first of all, you need to review the diet.
DIET IS MORE EFFECTIVE THAN EXERCISE
That’s right, ask any nutritionist. Loss of kilograms by 80% depends on the diet and only 20% on physical activity. Exercising invigorates metabolism, burns calories and is very beneficial for general health, but does not have magical powers against being overweight. A two-kilometer run will help to lime about 200 calories, and this is less than in a piece of charlotte. Also, it should be noted that exercises increase appetite – by spending calories, the body signals the need for nourishment.
If you force yourself to sweat daily in the gym after work, and then weave home and die a multi-stage sandwich because there is no strength to cut a light vitamin salad, the benefits of fitness tend to zero. For weight loss, it is much more effective to start the day with a light stretch, go to the gym every other day, and devote free time to cooking the right lunches and dinners. Although it is clear that exercise is more attractive than dietary restrictions.
DO NOT FORCE, BUT CONVINCE YOURSELF
When determining our intention, we usually trust in the installation that any goal is achieved through diligent self-control. And we can really be extremely disciplined for some time, but in the end, we get tired and frustrated, returning to comforting weaknesses. In order not to lose ground on the path to losing weight, do not force yourself to discipline, but approach your diet from the position of a thoughtful and sincere desire to develop healthy habits.
When developing a new approach to diet, it is also important to be aware of the biological and cultural obstacles that everyone has to deal with. Overeating has been planted in our genes for millions of years of evolution — we have a natural impulse to accumulate calories when they are available. The tendency to replenish the stomach is exacerbated by a profit-oriented economic system that imposes on consumers low-quality and affordable products, stuffed with sugar and preservatives. But nothing is impossible: willpower plus character will help to cope with temptations. If you really want to.
HABITS PREVENT YOU FROM LOSING WEIGHT
After studying the situation and analyzing the daily diet, you will find many bad habits that force you to eat more than you need. Suppose you keep yourself within most of the day, but dinner is usually delayed, turning into a lengthy wallow on the sofa with a packet of chips for a pleasant series. The habit of desserts leads many people – even satiety does not give a stop signal when seeing sweets or ice cream. In most (although not all) excess calories, hydrocarbons are usually responsible: cereals and pastries at breakfast and lunch, rice, potatoes, pasta at dinner, as well as sweets and other snacks.
Obviously, it’s time to change tactics, reducing the consumption of sugar, starch, processed foods, and giving preference to vegetables, herbs, nuts, seeds, fruits. And, perhaps, it is not necessary to become a vegetarian, but it is worth considering a partial rejection of meat: fish and chicken are the best choices for a lightweight menu.
FOOD IS NOT A HOBBY, BUT A SOURCE OF ENERGY
To satisfy hunger, modest portions are quite enough – the main thing is to remind yourself of your own weaknesses in time. As everyone knows from the kindergarten, there is no need to be distracted with food, but after that, it is always welcome. Having finished your meal, do not reach for your smartphone or TV remote control – get up from the table, wash the dishes, take a walk, or call someone.
Another thing you will probably notice when monitoring habits: overeating often comes from boredom. Look for a reason to forget about food, try to get out of the house, and, accordingly, be further from the refrigerator. But if you still sat in front of the TV, then do not be tempted by a bucket of popcorn or a bowl of sweets – entertain yourself with a small saucer of nuts and slices of vegetables.