Clár ábhair
It is no coincidence that diets do not work as long as we would like — there are reasons for this. Instead of looking for the next magic recipes, we suggest focusing on the three basic principles of smart nutrition.
I just finished talking on the phone with my friend and almost burst into tears. I remember well with what joy and hope she entered the fight against excess weight: the diet promised her salvation. She firmly believed that this time everything would work out. And life will magically change. The new mode seemed so good, convenient, especially at the very beginning.
But everything collapsed, and old habits returned, and with them — a familiar feeling of shame, failure, disappointment and hopelessness.
Most of us are well aware that diets don’t work. By diet, I mean any special diet that we set up with the goal of losing weight as quickly as possible. This regime is not designed for the long term.
Recent weight loss research suggests that rapid weight loss—contrary to previous beliefs—may be a good strategy, reducing the health risks associated with obesity and poor eating habits. However, you must have another, more realistic strategy for an indefinitely long time, or you will return to the old way of life and, perhaps, gain even more weight than you lost.
Tá mo chara, cosúil le go leor eile, tar éis gach aistí bia a thriail, agus tá cailliúint meáchain thimthriallach agus ardú meáchain thar na mblianta ina creideamh láidir ina heaspa toil féin. Tá go leor cúise againn cheana féin chun sinn féin a cháineadh, agus mar sin is mór an trua é an mothú nach bhfuilimid in ann stíl mhaireachtála shláintiúil a choinneáil i ngach rud eile. Dhealródh sé, nach bhfuil an locht orainne nach féidir linn ár goile a rialú agus cloí le haiste bia? Níl. Ní orainne atá an locht, tá cliseadh den sórt sin dosheachanta.
Any diet food is extreme enough if it allows you to achieve quick results.
And we often perceive the transition to it as a serious sacrifice on our part. We spend hours preparing special meals and buying special, expensive foods. But at the same time, we do not feel satisfied after such a meal. A determined attitude and a high level of self-discipline can be maintained for a certain time, but all of us, in all honesty, can not wait until this diet is over and we can finally relax.
Fuair mé thar an aiste bia swing seo i bhfad ó shin. Tá a fhios agam go cinnte go dteastaíonn réabhlóid choinsiasa chun a leithéid de shárú a dhéanamh: meon nua a chruthú i leith bia agus ort féin. Feasacht ar a riachtanais uathúla féin maidir le bia, agus gan treoir amháin a leanúint do chách.
I’m not going to underestimate the real difficulties associated with losing weight. At the slightest weight loss, the body’s defense reaction turns on, which activates the accumulation mode, and appetite increases, as our body tries to restore balance. This is really a problem. Still, I believe that changing your relationship with food is the only strategy that works to achieve and maintain a healthy weight throughout your life.
Principles of healthy and sustainable weight loss
1. Stop going from extreme to extreme
Gach uair a dhéanann tú athrú suntasach ar stíl mhaireachtála, bíonn éifeacht búmarang intuartha ann.. Bhraitheann tú chomh teoranta ag smacht docht, a bhaint de pléisiúir, go bhfuil ag pointe éigin tá miondealú, agus a thréigean tú an aiste bia agus lean ar sailleacha, bianna milis agus ard-calorie le paisean ar leith. Cailleann roinnt daoine creideamh iontu féin an oiread sin tar éis blianta de “theip” go mbristear síos fiú ar na hathruithe is measartha (agus an-rathúil!) ar chothaithe.
Iarraim orthu gan a bheith ró-fhéinchriticiúil: tarlaíonn rudaí den chineál seo agus níl le déanamh agat ach tosú arís leis na dea-nósanna atá forbartha acu cheana féin. I gcás roinnt cliant, is léiriú é seo. Ach i ndáiríre, má thit tú ar an mbóthar, ní bheidh tú ag fanacht ann. Éiríonn tú, deanaigí díot féin agus bogann tú ar aghaidh. Cén fáth, céim siar ó nósanna sláintiúla, ansin caithfidh tú a overeat ar feadh míonna? Ná cáineadh ná pionós a ghearradh ort féin. Just a thosú arís. Níl aon rud cearr leis seo i ndáiríre.
If the breakdown repeats, it is also not scary. Start again. Selfishness and insults are not allowed. Instead, tell yourself, “I’m fine, that’s how it was meant to be. It happens to almost everyone, and it’s normal.»
2. Bain sult as a itheann tú
It is impossible to stick to a diet that you do not like for the rest of your life. Plus, life is too short to eat foods you hate. Trying to replace your favorite cheeseburger with a salad only makes sense if you really love salads.
What healthier (but equally beloved) meal would you replace a cheeseburger with? Whether it’s baked potatoes with cream cheese or hummus and avocado cereal, it’s important to find healthy alternatives that make you happy.
But it will take time for your taste buds and habits to adapt.
If you cannot live without sweets and are trying to give up sugar, replace it with a natural source of sweetness like honey. This is already progress. I went to this for a long time, but now I can confidently say that I no longer crave sweets. And I don’t miss them at all. «Don’t miss» sounds a lot better than «deprived,» doesn’t it?
3. Socrú ar athruithe ar féidir leat tacú leo go cinnte.
My client recently regained her great shape due to the fact that she thought out the regime perfectly and organized herself a balanced healthy diet. She spared no time to grill vegetables and chicken, prepare healthy sauces and other healthy delicacies. “I made colorful arrangements out of them on a plate and published them on social networks,” she said. What is the problem then?
Ní raibh sé d'acmhainn aici maireachtáil mar seo go buan mar gheall ar an iomarca fostaíochta a bhí aici i gcúrsaí gnó. Chomh luath agus a tháinig deireadh leis an gclár folláine, a bhí faoi mhaoirseacht cothaitheoir, stop sí ag ullmhú na miasa seo.
If something doesn’t fit into your daily life, don’t take it on.
Of course, it is helpful and important to form new eating and eating habits — this process will be part of your journey. But only take on those transformations that are realistic for you and that you can maintain indefinitely.
Agus tú ag smaoineamh ar rud éigin nua agus sláintiúil a chur le do aiste bia, cosúil le smoothie bricfeasta glas, cuir na ceisteanna seo ort féin ar dtús: An bhfuil sé éasca é a dhéanamh? An mbainfidh mé taitneamh as a bhlas? An féidir liom a shamhlú mé féin á dhéanamh go rialta gan fadhbanna ar bith? Má tá na freagraí dearfach den chuid is mó, ansin d'fhéadfadh an nós a bheith ceart duit. Is dócha gurb é seo go díreach atá á lorg agat.
Use this principle in any other situation involving a change in lifestyle, diet, exercise — this will increase your chances of success.
About the Author: Susan Biali is a physician, wellness coach, lecturer, and author of Live the Life You Love: 7 Steps to a Healthier, Happier, More Passionate Version of Yourself.