1. Diets, a bad way to lose weight.
Let's start by forgetting this word [diet!] A multitude of "slimming" sites are jostling on the web, offering all kinds of diets that are often difficult to follow and dangerous for health and eating behavior. Whether they are high protein, low calorie, dissociated, with substitutes or without carbohydrates, these programs all lead to the same result: the pounds come back on when we let go! And often with the added bonus of irreversible health problems.
So, before we try to lose weight fast , why not try to understand our relationship to food? Clearly, let's stop controlling our diet and finally trust our intuition. Instead of starving yourself, counting calories and making life hell, why not think differently? Lose weight naturally without endangering our body. Transform our meals into moments of pleasure and not a chore by following a few easy-to-adopt rules.
2. Eating fast and without chewing does not help us lose weight.
Let's learn to eat when we are hungry first , and only when we are hungry. Because if we eat without appetite, and therefore also without taste pleasure, we cannot apprehend taste satisfaction (or specific sensory satisfaction), which is the end of taste pleasure. By eating fast, we will not be able to spot the moment of global satiation, this moment when we lose our appetite, when we are no longer hungry.
So, let's listen to ourselves and let our feelings guide us. Rather than swallowing our meals in a few minutes, watching a TV series or in the office between two files, it is better to sit quiet and concentrate on what we have on our plate. Let's take the time to chew and savor what we have prepared, possibly putting our fork down between each bite. The idea is to feel every bit of food under our palate. Thus, taste perceptions are increased tenfold, digestion is facilitated and we perceive satiation. With time and a little practice, we will eat less, because we will finally know how to decode when hunger disappears.
But that's not all. Let's also learn how to permanently let go of the guilt of eating what we like, thinking it's forbidden. Moreover, here is another word to ban from our vocabulary: forbidden! Eat what we like, but not more than our appetite.
Emotions often lead us to throw ourselves on food to alleviate our suffering and this is often what causes us to gain weight. If we can identify and accept them, we will be able, step by step, to avoid food compulsions and untimely snacking. We will then be able to taste the lemon tart that makes us so crave without taking a gram, either because we waited for our hunger to manifest itself, or either because after having (too) eaten the tart, we will know how to wait for the time needed for hunger to return to eat again.
3. Favoring "light" products does not allow you not to gain weight.
We keep repeating it: light products do not make you lose weight. Quite the contrary! They would even tend to make you fat. Why ? Already because when we eat "light" food, we mistakenly think that we can allow ourselves to eat a lot more. Then when a product is said to be "low" in fat for example, it can be almost as caloric because it is richer in sugars.
[Meaning: we are getting bigger!]
Plus, many of us use sweeteners to sweeten our coffee, yogurt, or bake our pastries. Initially, the idea is commendable. Less calories for as much pleasure! But we forget that sweeteners are inherently frustrating. In fact, the amygdala (the part of the brain that manages fear and pleasure) as well as the frontal cortex (which manages decisions) do not "recognize" sweeteners as foods that can bring pleasure to oneself. feed.
The desire to eat remains unchanged after absorption. The result ? We eat more of a product with a sweetener because it turns out to be unsatisfactory, and as we are still not satisfied, we then eat a second product, this time higher in calories, to compensate for the frustration.
4. Weigh yourself every day, unnecessary stress
How many of us climb our scales every day to check our weight? Especially if we have been in "diet" mode for several days and every gram lost counts.
**Nutritionists are very clear on this subject:
[Weighing yourself once a week is more than enough.]
Because the weight fluctuates during the day, as well as from one day to another for reasons that are beyond us and on which we can not intervene. State of hydration, menstruation, stress, weather, physical activities, state of transit, are all factors that can upset our metabolism and stagnate our weight. We can even, during this period, take a few hundred grams, even a kilo or two. The frustration is great, but the patience pays off. Because if we remain weighted and we stick to a weigh-in, say every 15 days, we will have a slightly more accurate reflection of our efforts on our weight.
Besides, isn't weighing yourself every day enough anxiety? Many people abandon their good resolutions out of disappointment, anger or haste. Is the game really worth the candle? Reconciling with food, changing your habits, learning hunger, satiety, eating for pleasure, do not happen by snapping your fingers. It is a real rehabilitation that is essential and it can take several weeks or even several months. Especially if we want to lose weight permanently. Because it is well known, the "miracle diets" which make drop the kilos in a dazzling way are harmful for our organization and ephemeral in time.
5. Not getting enough sleep affects your body.
Sleep is vital for our health. It is still necessary to have quality sleep to bring real benefits to our body. Moreover, insomnia or lack of sleep has been proven to have a devastating effect on weight. Canadian researchers have looked into the question and found a correlation between sleep and obesity. They explored two hormones essential in the process of stimulating appetite and satiety: ghrelin and leptin. And the results are edifying: a 15% increase in ghrelin (which increases appetite) and a 15.5% decrease in leptin (a satiety hormone) were observed in subjects sleeping an average of five hours. per night, compared to those who sleep eight hours. Furthermore, the body mass index (BMI: ratio of weight to height squared) is proportional to the decrease in sleep time. Clearly, subjects sleeping five hours a night have a BMI that increases by 3.6%, compared to those who sleep eight hours.
On the other hand, spending the nights up, often leads, especially in people who have started a diet, an almost vital need to take a walk in the kitchen and crack on anything that will alleviate their anxieties, without having hunger. And most of the time, it is not the carrot salad that will be the object of their desires, it is rather the sausage, the chips or the chocolate bar!
6. Guilt does not help with weight loss.
To lose weight permanently, you must first welcome your present curves . You have to start by taming them. Feeling guilty causes compulsive cravings that make you fat. Let us take the time to accept ourselves in the present moment (which does not prejudge the future) and give ourselves the means to face the gaze of others with more serenity. The "Always Eat After 7 PM" book method can help you relieve guilt and work on your food compulsions, which will allow you to lose weight sustainably.