Weight management doesn’t have to be a painful battle against hunger and goodies, on the contrary.
Experts agree on the following issues, among others:
1. Regular food rhythm
- About 90 percent of my clients who have succeeded in weight loss say that rhythm is the essential thing, legalized nutritionist Hanna Partanen said earlier.
Studies also support a regular rhythm. A good meal rhythm has a positive effect on, among other things, blood sugar balance and cholesterol levels. Starvation, for example, easily leads to overeating and unhealthy choices after a day of work.
Hunger always comes second. In the worst case, the weight is yo-yo but between starvation and binge eating.
The rhythm recommended by Partanen is a meal or snack every 3-5 hours.
Read more: Hanna Partanen created a diet where you can eat bread - here is an example of one day's food: “You lose weight anyway”
2. Make a permanent commitment to new lifestyles
Permanent weight loss requires that you want to live a healthier life. A strict diet can help you lose weight, but the pounds are easily returned as soon as you go back to the old ways.
Make moderate and permanent changes that will easily reduce your calorie intake. For example, do you drink a lot of sugary drinks? They can almost imperceptibly get huge extra calories from drinking. Exclude beverages or replace at least some of them. Water is the best thirst quencher.
What about sweet treats? Chocolate, candies, wieners, biscuits - they easily become a huge amount of extra calories. If you eat them several times a week, even reducing them will already reduce the number of calories very effectively.
Remember to give each change you make time to make an impact.
Read more: Specialist: There is only a disadvantage of dieting regimens - 12 changes that permanently remove excess fat
It is worth remembering that alcohol also has an effect on weight management. Alcohol is high in energy and reduces the quality of your night's sleep and can increase your appetite.
3. Allow and flexibility
Never have pizza or candy again !?
Focusing on forbidden fruits is not a strategy for a successful dieter. Successful people follow a permissive and flexible line.
- You should think more about what you should eat more. Vegetables, berries, breakfast and so on, nutritionist Patrik Borg has stated.
Adding fiber and vegetables will give your food more chewability, but the amount of energy in your meal will remain moderate. They increase the feeling of satiety.
Read more: 7 false beliefs about weight management that need to be dispelled - it's not just about "bad foods", self-discipline and exercise, nutritionist says
Flexibility means that delicacies are not forbidden. For example, a bun occasionally eaten at a coffee table on a construction site will not be poured out for life, as long as it returns to a regular food rhythm after a moment of delicacy.
Read more: 4 ways to be sure to lose weight without a weight loss regimen - a certain change connects those who have lost weight permanently
Adequate sleep and regular eating is good, but remember to be gracious to yourself as well. One bad day does not mean that the road to a healthier life is immediately broken.
4. Sleep enough
If you correct eating in a better direction and exercise is also part of your daily routine, but you still don’t get results, the cause may be a bad sleep.
The increase in sleep deprivation has been studied as one of the reasons for the increase in obesity. Among other things, hunger control is weakened in sleep deprivation: we do not recognize feelings of hunger and satiety as accurately as when rested.
As coping improves, other lifestyles improve than on their own. 95% of adults need 6-9 hours of sleep.
Read more: Would you like to avoid gaining pounds? Read what experts are saying about the surprisingly strong connection between sleep and weight