Weight reduction works with these tips
Many people who want to lose weight are initially successful, but the pounds lost are often quickly restored. To avoid this and achieve long term weight loss, some tips should be followed and some mistakes should be avoided.
Many people who lose weight also regain those pounds quickly. Experts explain how weight loss is permanent and what mistakes should be avoided. (Image: karepa / stock.adobe.com)
It went really well – you lost a pound every week. But only then with the weight loss he did not progress any further – then the weight increased again. If this scenario sounds familiar to you and you want to get back on track, here are some tips that the experts summarized in an article from the famous Cleveland Clinic (USA).
Keeping a food journal can help you reach your long-term weight loss goals. “It can also help you discover ‘bad’ eating habits such as latte and afternoon pastries,” says nutritionist Julia Zumpano.
Dietitian Anna Taylor adds, “Dieting can be a bit of a chore, but research shows it works. Start with a daily journal for at least two weeks. This can be done either with pen and paper, or digitally with free smartphone apps, a table on your laptop, or a free online calorie counter.
Online apps can do more than just track calories, Zumpano notes: “They can also bring you closer to achieving your health goals, such as: B. lowering your cholesterol or blood pressure or meeting your needs. in protein. “
Plan your menu for the week
Nutritionist Kate Patton recommends planning meals a week in advance. “The better prepared you are, the better your eating habits will be,” she says. Taylor adds, “The worst time to make a healthy decision is when you’re tired and hungry after a long day. Without planning, you become a victim of circumstances. “
Check your fridge, freezer, and pantry to know what to buy. Only then go shopping.
“Pre-meal preparation also helps,” Patton says. For example, vegetables can be cut up and stored in the refrigerator until needed. Planning ahead greatly facilitates healthy decision making.
Try time-limited food
Are you trying time-limited food? It is a type of intermittent fasting (interval fasting). “With time-limited eating, you limit the window of time you eat,” says nutritionist Kristin Kirkpatrick.
For example, you could have breakfast later than usual, eat dinner earlier than usual, and then stop eating after 6:00 p.m. Studies suggest that compressing all of your meals into the most active part. of your day can help you lose body fat without changing your diet.
“If your eating slips are frequent, you may have trouble counting calories,” Kirkpatrick notes. “It can create unrealistic expectations and is difficult to maintain.”
Now that you have three weight loss strategies to choose from, nutritionists would like to point out three pitfalls to avoid:
Don’t limit yourself too much
“The worst thing you can do if you want to lose weight again is not to eat the next day,” Kirkpatrick says. Banning all carbs or eliminating food groups will also quickly become a boomerang for your weight.
“You are likely to crave the food you deny yourself,” says Patton. “Or you will feel too restricted and then overeat at a low time.” This short-term thinking will lead to long-term failure.
Reward yourself (but not with food)
Have you ever indulged in anything decadent after a week of dieting? It’s a common trap. “You think I’ve been good all week. I’m just going to treat myself to this sundae, ”says Julia Zumpano, citing an example. However, this promotes an unhealthy relationship with food and hampers your progress toward weight loss and health goals.
Rewarding yourself is good, Zumpano says – don’t do it with food. Treat yourself to a massage. “Or take a day to focus on yourself,” advises the expert.
And don’t worry, the occasional sundae is fine. “Make sure to share the ice cream or order a portion for the kids – and savor every bite,” she says.
Don’t look for perfection
When you get back on your feet, you shouldn’t be obsessed with “eating well,” says Taylor. “Sticking to a perfect standard is not realistic for any aspect of your life,” says the expert.
“When you decide to have a few chips or a piece of candy, you don’t want to feel like you’ve ‘failed’. It’s not particularly motivating! “
You will be more successful if you eat a balanced diet that allows for a few small portions of enjoyable foods. Healthy eating is a skill that you develop over time. “It takes a lot of practice,” says Taylor. (a d)
Author and source information
This text conforms to the requirements of specialized medical literature, medical directives and current studies and has been verified by health professionals.
Cleveland Clinic: Weight Loss: 3 Tips to Get Back on Track (and 3 Pitfalls to Avoid), (accessed 09/28/2020), Cleveland Clinic
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.