Health Tips from nutritionists that will help you not to abandon your weight...

Tips from nutritionists that will help you not to abandon your weight loss diet

Surely more than once you have proposed to lose a few kilos but you have almost never managed to achieve it. You considered it at the beginning of the year and as soon as February began the forces begin to falter. Being on a diet is difficult and most of the time you end up giving up.

“The tiredness of always doing the same thing. Other times one and Overly optimistic expectations about weight loss. Also that he often goes hungry or prevents himself from continuing with his social life“, the reasons for abandoning a diet are numerous, as he emphasizes to Business Insider Spain the doctor and nutritionist Magda Carlos.

However, it may not be necessary to submit to a strict and reduced diet that makes you spend the day dreaming of food. Acquiring healthy eating habits is enough to notice changes in the silhouette.

Beyond this, if you have proposed to lose weight and notice that you are losing motivation These strategies can help you not to give up until you have achieved your goal.

Fight hunger with foods that increase the feeling of satiety

Cutting calories to lose weight can make you feel hungry, one of the usual reasons for deciding to end a diet early.

However, first of all, it should be noted that sometimes what you may think is hunger is actually nothing more than a whim of a meal that you crave to eat. Differentiate appetite from craving It is easy. With the first, any food will serve you since your body demands energy, before the second, you surely have something specific in mind and it is more related to habits and emotions.

With that cleared up, yes. even though eating your diet makes you feel hungryyou can resort to foods that fill you up more than others, such as those that abound in fiber.

These satiating foods will help you lose weight, without the need to go hungry

“Another good habit is before starting any important meal, be it dinner or lunch, drink about 300 cc of not very cold water containing about 100 cc of sparkling water advises Carlos. “She is more satiating and calms intense appetites.”

He also recommends the strategy of always leaving dessert for the “snack”. “Whether it’s fruit or dairy or whatever, in the middle of the afternoon It will be ideal to curb your appetite and arrive at dinner more calmly“.

Eating early and light dinner is an easy way to boost weight loss and get motivatedThink strategically about the timing, size, and content of your meals.

Dinner always before 9:00 p.m. or as soon as possible, since it is advisable to spend 10-12 hours without eating any food,” says Carlas. And it is that just by changing the time of your dinner you could promote weight loss and motivate yourself.

As stated by the doctor in her book Diet can wait one of the reasons is due to the fact that the levels of insulin as well as leptin and ghrelin, hormones that regulate appetite are different from 6:00 p.m. to 7:00 p.m..

In addition, in recent years several studies have shown How making dinner the biggest meal is linked to weight gain. Faced with that, a hearty breakfast burns twice as many calories as when eaten late in the day.

If you continue to feel uncontrollable hunger, you can choose to go to bed earlier or try several strategies that work.

Eat more calories first thing in the day, eat at least 30 grams of protein per meal, or eat 6 smaller meals instead of 3 large ones are effective techniques that have been linked to weight loss.

Avoid always eating the same thing

Mediterranean diet

Being on a diet does not mean spending the day eating broccoli or the same grilled fish, which on the other hand is quite healthy. Well Always eating the same thing is easy to end up making you give up before losing the desired weight.

Go by varying the menus, suggests Carlas. Furthermore, “it is It’s important that we like what we eat,” Add. “You don’t have to force yourself to eat ingredients. There is enough variety of foods so that it is not necessary to eat those that we do not fancy.”

Treat yourself once in a while

woman eating happy

“So that good intentions do not end in memory, it is advisable treat yourself during the week not be too restrictive”, considers the nutritionist.

“Programmed whims can also break the monotony of restrictive eating, which can help to maintain the diet in the long term”, agrees in CNN Health Martha McKittrick, dietitian and health and wellness coach.

On the other hand, “giving up your favorite foods on a regular basis could lead to binge eating when you find yourself, for example, with a bowl of donuts or a buffet table full of fried foods and desserts,” he adds. And blow up what has been achieved.

Do not eat prey to your emotions

eat sadness

In the words of the specialist “we must avoid eating when we are angry or very upset or anxious. “The first thing is to calm down and then eat,” warns Carlas.

Otherwise, you expose yourself to eating more than necessary, inconvenient foods, or feeling guilty afterwards. All of this is counterproductive when you want to persist on a diet.

Remember that over time it is normal for you to lose weight more slowly

Cecotec bioimpedance scale

Losing the last few kilos is more difficult despite the fact that you continue to eat the same things and do the same exercise routine. You have verified it more than once and science confirms it.

This is known as the weight loss plateau And it happens because your body activates certain physiological responses to protect itself from the threat that losing weight poses to it. The metabolic rate is reduced which leads to less calorie burning. And this slows down the rate at which you lose weight.  In this case, your doctor may prescribe you to take weight loss peptides, which are gaining more traction in the medical field as a potentially helpful weight-loss supplement due to their ability to boost energy, control cravings and increase metabolic rate.

So when you notice that your scale doesn’t reward you the same, don’t throw in the towel. Just change the strategy. Checking your caloric intake or focusing on gaining muscle are some of the things that will help you Achieve desired weight loss.

NO COMMENTS

LEAVE A REPLY

Please enter your comment!
Please enter your name here