“I am having great difficulty losing weight. “
“I constantly gain and lose weight.”
“I previously got down to the weight I wanted with diet and exercise, but I regained the weight I lost.” Are you saying?
You are not alone. Even though most individuals who want to lose weight reach the desired body weight, they regain the weight they lost because they cannot make it a lifestyle, see healthy eating and exercising as a necessity to lose weight, and return to their old habits when they reach the desired weight.
In order to prevent this, you can become individuals who eat healthier and make better choices by getting rid of the cycle of constantly losing and gaining weight by making some small behavioral changes and adding new little habits to your life, while dieting and exercising. So, let's take a look at what these small behavioral changes are.
1) If you constantly feel the desire to eat and to eliminate this desire to eat;
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Have a specific area where you eat and always eat sitting there.
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Get up from the table as soon as you finish your meal, do not linger at the table and eat the food on the table.
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While eating, do not focus on other things such as your phone, computer, television, etc. and be aware of what and how much you eat.
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Do not keep the food in front of your eyes.
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Go shopping when you're full and make a list of what you're going to buy in advance and don't go off the list.
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Do not keep high-calorie, unhealthy foods at home.
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Involve yourself in other activities that you can do instead of snacking when you are bored.
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When you have to eat out, make healthy choices and, if possible, ask them to remove the bread from your table.
2) If you think you eat a lot and constantly, to reduce the amount you eat;
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During the meal, stop eating for a few minutes and chat with those around you.
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Put smaller bites into your mouth and eat them better. Chew it.
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Chew that bite after every bite. Leave the fork on your plate until you swallow it.
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Prefer to eat your food on small plates.
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Separate the fatty parts of the food.
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When you want to eat something, drink water and wait 10-15 minutes, make sure you are really hungry.
3) In order to spend the energy you get and manage to balance your meals;
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Choose a food that you should not eat. If you want it so much and you say you will eat this, be sure to spend the calories you take in with that food by adding an extra physical activity to your day.
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After a meal that you are forced to eat outside of a diet as a result of a special situation, the next meal should be much lighter, such as a salad. balance it with your preferences.
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If you cannot suppress your desire to eat by drinking water between meals, choose low-calorie vegetables and fruits (cucumber, lettuce, carrots..) to suppress your feeling of hunger.
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Pay attention to portion control during your fruit hours and make sure you have as much fruit as you need to eat on your plate.
4) To add movement to your life;
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Prefer to walk shorter distances than 2-3 km.
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Carry your purchases yourself on the days you shop. . In this way, you will avoid taking excessive and unnecessary food.
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Prefer to use stairs.
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