Make a number of small changes you can stick to - rather than taking extreme measures which are likely to be short lived. 90% of diets fail, with many people gaining back more weight than they had lost in the first place.
Aim to fill half of your plate with vegetables. These will fill you up and are low in calories and high in fibre, vitamins and minerals. You can use fresh, frozen or tinned veg.
When you look at your snack or meal, ask yourself 'where is my protein?' Including protein with every meal and snack helps to slow the absorption of the food, making it more satisfying and filling.
The problem with drinks is that, though they often contain calories, they don't fill us up at all, so we will usually eat the same amount of food along with the extra calories from the drink. Think about cutting down on milky coffees, fizzy drinks, fruit juices and alcohol.
Fast carbs vs. slow carbs. Carbohydrates such as white bread, white pasta, and potato release their sugars into the blood nearly as quickly as pure sugar. When our blood sugar rises quickly, our body produced a hormone called insulin to remove this sugar from our blood and store it away, often as fat.
So choose small portions of wholemeal bread, brown rice and pasta and combine these with protein to slow the release of sugar and are more filling. This means that less insulin is released and so less of the sugars are stored as fat.
Maybe you eat for comfort, when you're stressed or bored. Perhaps you use food to cope with something from your past. Whatever it is, seek some help whether it's seeing a counsellor, de-stressing with some yoga, or taking up a new hobby to help you to relax, there are ways of helping yourself to feel better.
Don't just accept that this is the way you will be forever. Hypnotherapy is a powerful method for helping you to deal with emotions around food and by helping to address any unconscious habits and behaviours.
An oldie but a goodie. Use a smaller plate and bowl. A moderate portion on a smaller plate looks like more than a moderate portion on a large plate, plus, as we're likely to fill our plates, using a smaller one will mean less food being eaten.
5 Fatal Mistakes Every Dieter Makes
Steer clear of low calorie, low fat or artificially sweetened 'diet' foods. If our bodies expect more calories and these aren't delivered, it up-regulates our appetites in order to compensate.
Plus, having artificially sweetened foods perpetuate a sweet tooth and low fat food just don't fill us up. Have smaller portions of the real stuff, less frequently (and you'll enjoy it more).
Nothing makes you dream of food more than depriving yourself. Surviving on shakes and soups may make the weight fall off at first, but research shows we consume more food than before when we return to a normal diet.
Please, don't crash diet. Starvation has been man's biggest killer throughout history. Our bodies are amazingly adaptive. It gets used to surviving on fewer calories by reducing the rate at which we burn energy. So when we return to normal eating, our metabolism remains low and we pile weight back on.
Slimming clubs may work while you attend them (and stick the plan) but who wants to weight their Branflakes for the rest of their lives? Get to the root of your problem and any emotions by managing stress, talking to someone or seeking the help of a hypnotherapist.
It's ok to have snacks if you need them. Choose something like fruit and nuts, yoghurt, or vegetables sticks or crackers with hummus or cream cheese. Snacks can stop you from becoming too hungry at mealtimes, and eating too much or choosing something unhealthy.
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