Change your eating habit and behaviors
The good news? You don't have to maintain a diet anymore, and you can still achieve and conserve a decent weight. That bad news is, that like all habits, establishing a new collection of eating behaviors takes time and patience.
But wait: there's more good news! With serenity and persistence, you can lose weight and feel good, without depriving yourself.
Now we show a collection of behavior changes established to help you know new ways to approach food and weight loss.
Stop kicking yourself.
1).- If you're angry at yourself to don't maintain the diet, forgive yourself. You only have a behavior naturally to a hungry body. Your body are conscious of what it needs, and will sabotage your stringent diets to keep you alive. Your body doesn't know you've been trying to stick to a strict diet: it knows that you're somehow trying to survive a famine. It's helped you as much as possible by reducing your energy, slowing your metabolism and sending you tremendous hunger signals. Once the dearth (diet) ends, your body wants to hedge its bets against the next famine by gaining weight faster. Admire your body! Stop fighting it with harsh diets.
2).- Make each time, not quick. By reducing 500 calories per day for a week, you will have lost 3 500 calories, one pound a week-a nice, natural weight loss that won't freak out your metabolism. A good way, brisk walk each day can cut out 250 calories, and skipping dessert (but not breakfast) can do the rest. Go slow and gentle: don't try to lose a lot of weight at once. Try with what you're willing to let go of: the grande latte you generally enjoy and eat at 10 am; the buttery movie popcorn that's become a nightly habit. Target foods you don't especially love and stop eating them.
3).- You shouldn't skip meals. Yes, please have breakfast, lunch and dinner. Also enjoy two or three snacks each day to maintain your blood sugar at coherent levels and avoid drastic hunger in among meals. Snack on real food-yogurt, fruit, vegetables or some tuna fish. Concentrate on the exquisite flavors-the sweet bitterness of a carrot, the spicy crispness of an apple. If you wish a sweet, try Quaker's toffee butter flavored rice cakes: they are decadently exquisite, made of whole grains, and 60 calories apiece, so you can eat three without guilt.
4).- Discover what's "hungry". Identify among actual, physiological hunger that happens every three or four hours and feelings of sadness, guilt or depression that makes you crave comfort. If you eat from emotion, not hunger, try this experiment: select yourself a "comfort food" like celery or almonds, and only eat that food when you're feeling emotional, not hungry. Isolate the emotion, feed it with healthy food: you're satisfying your "hunger" and telling your body you care.
5).- Evaluate your hunger. Ask yourself, "how hungry am I on a scale of 0 to 10?" 0 means you're starving-woe to anyone who gets among you and the fridge! 10 means you're so stuffed you can't eat another bite-you might explode! Eat when your hunger falls somewhere among 4 and 8; but stop eating when you feel you've reached 7 or 8.
6).- Enjoy your food! Don't give up chocolate, or anything you really love. If you know you're really pigging out on one particular food, experiment with cutting down on it by substituting something similar but better for you. But don't give it up! Food is one of life's pleasures.
7).- Love yourself. We frequently demonize our bodies. People say, "I hate my thighs" or "my abs are so gross". You would never judge another person based on the size of her thighs: why judge yourself that way? Take time to appreciate your body, and compliment it. Talk to your body: thank your feet and legs for carrying you all over the world; praise your heart for its strong, healthy beat.