Avoid the Rebound effect: Advice From a Nutritionist

Every year, millions of people go on a diet. Unfortunately, the vast majority recover the weight they lose, and many of them throw themselves on several kilos that they did not have before. Conserving slenderness throughout life requires more than just counting calories. Such is the opinion of doctors who have developed some of the most effective weight loss programs. Here are several recommendations from the experts:

Do not talk about diets:

Those who lose weight more under their supervision do not submit to a diet but modify their way of eating. They abstain from fats and sweets and forget snacks between meals. Dieting involves ending the food.

take note of weight loss

Be realistic:

Trying to achieve an exaggeratedly low weight compared to what you have is condemned to defeat. Diets to lose weight in a hurry end up hurting, both physically and psychologically.

The common deficiency of all these diets is that they do not contemplate adequate changes in eating habits or follow-up later.

When the diet suspended, and surplus kilos recovered, people feel that they have failed. Several studies show that the next time you try to lose weight, it will take more time, and eventually you will recover more weight.

The most advisable thing is to begin little by little and to achieve a sustained progress. Discard, for example, about 250 grams each week.

Make the changes one by one.

Being too deprived may predispose you to run wild. Once you eliminate frying, for example, nothing else should be suppressed until you get used to that change.

Keep a regime diary:

Write down each mouthful, and read this newspaper frequently, to be aware of what you have eaten, and when, where and why you have done it.

Do not overlook any food:

Those who do all the meals of the day burn ten percent more calories than those who omit any, because every time they eat food, their metabolism is activated. Eating only three times a day burns 150 to 200 calories more than if you are fasting.

Do not tolerate hunger:

By restricting yourself to less than 800 to 1000 calories a day, everyone goes hungry. Your body can respond in three ways: retaining water, decreasing metabolic activity, or forcing you to retaliate as soon as you sit down at the table.

Eat slowly and enjoy each bite. Avoid distractions; Do not watch TV or read at the table while eating. At one time or another, take breaks; first of 30 seconds, and then longer. Try to be the last to finish eating, if you want another portion, wait because the brain needs 20 minutes to register that you have been satisfied.

Reject fat:

One gram of fat has twice as many calories as one gram of carbohydrate or protein. Also, calories from fatty foods are more likely to be stored in the form of fat than those from protein or carbs. Make a list of high-fat foods whose consumption you want to reduce or eliminate; in it should appear nuts, whole milk, chocolate, cookies, fried foods, and steaks.

Eat more starch:

Complex carbohydrates are great for controlling weight because they contain fat, sugar, and calories in moderate amounts. Also, by digesting those complex carbohydrates, calories are consumed. Include foods that hold them in your diets, such as potatoes, rice, pasta, and corn.

Be sensible with the sandwiches:

Prefer corn rosettes without dressings, vegetables, and fruit. You can change, for example, fatty cakes for those that are not).

Satisfy your love of sweets with prudence:

If you put oatmeal a teaspoon of sugar, which provides 15 calories, that’s fine; I prefer people to do that instead of eating foods loaded with a lot of sugar and fat. Read the labels on processed foods, which sometimes contain significant amounts of these nutrients, in addition to sodium.

Find a way to enjoy your favorite dishes. If you love potato chips, bake a few slices spread with a little oil.

Exercise often:

The people who are more likely to maintain the ideal weight are those who exercise regularly, active exercise the consumption of calories until 12 hours after having practiced it. It also helps the body lose fat, instead of muscle.

Use the stairs instead of the elevator. Get off the bus several blocks before arriving at your office. Most people have no reason not to walk 15 minutes a day. As soon as they begin, we encourage them to intensify the effort little by little; to step more and more quickly.

Take note of your progress:

Create a graph, with its initial weight as a base, to illustrate how far it is coming. If you face the temptation to give up, count how many times you have resisted it. The price of the excellent figure is constant vigilance.

Finally, remember that few people keep weight loss achieved at the first attempt. Failure is necessary to learn, people who succeed to find a plan that gives good results.

Leave a Reply