The main mistake after a diet is to eat in the same way “pre-diet”. Many achieve the desired result and relax, thinking that the figure is no longer in danger, but it is at this point that the weight begins to grow with renewed vigor. How to maintain weight at the right time and not improve after a diet? Narrated by nutritionist and clinical nutritionist Anna Ivashkevich.
Anna Ivashkevich, nutritionist, clinical psychologist and nutritionist
Insist on a balanced diet
No one talks about a strict diet and giving up your favorite croissant or pizza for the rest of your life. A balanced diet may include fresh vegetables and a glass of red wine. What should be left aside are mono-diet and fasting. Monitor the ratio of protein, fat and carbohydrates during the day. Calculate your daily calorie intake and stick to it.
Replace tea consumption with snacks
It is better to replace the frequent breaks for tea with snacks – yogurt with fruit, cottage cheese with nuts, sliced vegetables from carrots or cucumbers. Such snacks, firstly, will fill you up if you feel hungry and, secondly, they will bring much more benefits, vitamins, micro and macronutrients than cookies or a chocolate. The phrase “you have to finish the food, otherwise it will disappear” always adds a kilo, or even more, to your weight. Try to cook either one by one or plan meals for the week.
Follow the alcohol consumption regime
Let’s be honest, not everyone can drink two liters of water a day. Try to start your day with a glass of warm water with lemon and drink 6-7 glasses throughout the day. After a few days, you will notice how your condition will change – your ability to work will increase, your skin and hair will improve and digestion will be normalized.
Eat more often
It’s hard to get used to, so it’s best to choose the option that suits you. It is easier for someone to eat three times a day – breakfast, lunch and dinner. And some five: breakfast, lunch, dinner and two snacks. The portions do not have to be large, the food itself is important. Be sure to include in your diet:
– turkey and chicken
– seafood and fish
– vegetables and fruits, berries and greens (arugula, spinach, parsley).
– cottage cheese, cheeses, milk and natural yoghurts without additives.
– long-cooked cereals (oatmeal, millet, rice).
– nuts (almonds, walnuts, hazelnuts, pine nuts, cashews)
Eat slowly, consciously
Biting and snacking while running does not lead to anything good. You do not chew food well and large pieces irritate the esophagus. The process of digestion is complex and time consuming, so you need to help your body and chew food as well as possible. In addition, such a conscious approach will allow you to feel full faster than a hot dog eaten on the run or a roll of cheese.
Add physical activity
The activity can be different – some mean 3-4 trips to the gym during the week, while others mean the morning board. Choose the approach that suits you best. For example, a little exercise in the morning. And if time allows, take a walk after work to a farther subway station or walk home.
Watch your sleep
This object usually causes a lot of negativity – “What does it mean to sleep 7 hours? Where can I find so much time? But it is sleep that does more than 80% of the work for the functioning of our body. Try to go to bed before 24:00 and stay away from gadgets, news and TV shows at least an hour before going to bed.
Do not criticize yourself for eating a piece of cake.
Try not to keep yourself under constant control. Nutrition is a restriction and when we forbid something to ourselves, the desire only increases. Hence the damage. To avoid the urge to constantly break your favorite pastries, sushi or your favorite pizza, allow yourself from time to time these products.
Check your mental state
Anxiety, stress, bad mood, loneliness – all of these often lead to overeating. In order not to grab problems, it is worth understanding them. Ask yourself – “How do I feel when I grab another serving of candy or cookies?” Sweet, fatty or salty foods can only alleviate the condition for a short time, but again you will not escape the main problem.
Learn to listen to your body signals
It is worth separating the concepts of “hunger” and “appetite”. When you are hungry, you will eat absolutely what is offered. Otherwise, drink a glass of water. This may be a simple thirst, hidden behind a false sense of hunger.
Last but not least, get regular medical checkups and consult your doctor about the vitamins and minerals that are responsible for the body’s functioning. Increased appetite may be related to chromium deficiency and decreased energy is a result of thyroid dysfunction.