In order not to break down while losing weight, you need to gradually abandon your usual diet, make a menu and not force yourself not to eat or vice versa. Anastasia Nemtsan, co-founder of the BeFit healthy food distribution company and specialist in proper nutrition and healthy lifestyle, told socialbites.ca about this.
According to the expert, the first thing to understand when deciding to eat right or lose weight is that you can not immediately abandon your usual diet. The fact is that the neurons of the brain perceive any serious restriction as a punishment. And therefore, waiting for everything to end.
“This is what causes malfunctions. Therefore, it is impossible to radically and suddenly change the usual diet. Start by adding vegetables and fruits to your diet and cutting back on sugar. Second, it still uses soft substitution. If you eat cakes every day and decide not to eat them at all “since Monday”, you are 100% offended. Try every day to replace the muffins with fruit or cottage cheese with sugar-free syrup, ”the expert advises.
The second rule is to start planning your diet ahead of time, but do it gradually. So you need to make a menu of the day, then the week, then the month.
“It’s not about giving the brain the opportunity to choose and think about what to cook for breakfast, lunch, or dinner. This helps to maintain discipline and avoid the temptation to indulge in desserts or fast food,” said Anastasia Nemtsan.
The third rule is variety, so as not to slack off. The brain perceives diversity positively – as a motivation to try new things and this new thing should be beneficial. The important thing is to find balance and eat proteins, carbohydrates and fats in the right proportions.
“Especially in fast food, cooking, etc. Make sure you read the labels. Examine the composition, pay attention to the presence of sugars, preservatives, flavor enhancers and gluten. They cause insulin surges, cause a feeling of hunger, throw away empty calories and often do not bring any benefit to the body. This also contributes to deterioration,” advised a nutritionist.
Another rule not to get angry: don’t force yourself not to eat and don’t force yourself to eat. This leads not only to malfunctions, but also to stress for the body.
“Through trial and error, find flavor combinations for yourself that will release endorphins into the blood. The main thing for the body is the enjoyment of delicious food, and it does not matter what kind of food it is. Another suggestion: Eat slowly. The feeling of hunger goes away later than when the person actually eats. Therefore, by slowing down the eating process, you can eat less,” said Nemtsan.
He added that any malfunction comes “from the head.” To switch to proper nutrition, you need to change your thinking and attitude towards your body.
“Understand that you can’t throw everything into the body. This is only possible when we think in terms of abundance and self-love and do not just want to satisfy hunger, ”said the expert.
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