To keep weight loss steady, it helps to ease away from daily meals, build a simple plan, and skip extreme all-or-nothing bets. This approach comes from Anastasia Nemtsan, co-founder of BeFit and a specialist in nutrition and healthy living, in an interview with socialbites.ca.
The core idea is simple: you cannot abruptly ditch your familiar diet. The brain reads harsh restrictions as punishment, which often leads to burnout and impatience for the change to end.
Nemtsan warns that dramatic, sudden shifts almost always backfire. Start by gently increasing vegetables and fruits while cutting back on sugar. A softer path also means making small substitutions. If cake is a daily habit and Monday plans to quit, frustration follows. Try swapping pastries for fruit or cottage cheese with a sugar-free syrup, little by little.
A second rule emphasizes proactive planning, but in small, manageable steps. Begin with a daily menu, then outline the week, and finally map out a month. It isn’t about giving the brain endless choices for every meal. A predictable plan supports discipline and reduces cravings for desserts or fast food, according to Nemtsan.
The third rule focuses on variety to sustain motivation. The brain responds well to new flavors and experiences when paired with nourishing options. It’s essential to include a proper balance of proteins, carbohydrates, and fats in each day.
With fast food and casual cooking, she advises examining labels. Look at ingredients, note added sugars, preservatives, flavor enhancers, and gluten. These can trigger insulin spikes, increase appetite, and add empty calories that don’t benefit the body and may harm health.
Another simple guideline is not to force eating or skipping meals. Rigid rules can create stress and backfire on the body.
Through trial and adjustment, discover flavor pairings that bring genuine enjoyment and even mood-boosting endorphins. The aim is to savor food, not just to satisfy hunger. Slowing down while eating helps the body feel full sooner, making it easier to eat less overall, Nemtsan notes.
She stresses that most disruptions come from the mind. Shifting to healthier habits starts with changing thoughts and attitudes toward one’s body and eating habits.
The idea is to recognize that balance matters. It’s not about starving or overindulging; it’s about nourishing the body with a mindset of abundance and self-respect while avoiding the trap of using food merely to satisfy cravings. In the end, how people think about food shapes how they eat.
Former nutritionist Dekker also mentioned a few snacks that are relatively low risk, underscoring the value of mindful choices even when seeking quick bites (Nemtsan, interview).