Weight loss without dieting
Many people hate to hear the word regimens, especially when they need to lose weight, because of the negative feelings left by their previous followers of the food systems and strict regimens that cause hunger and deprivation and are not based on scientifically correct and nutritional grounds. This affects their psychological state and may result in apostasy. Do an adverse reaction to food cravings.
A person can lose weight more successfully without a specific diet and restricted for limited periods of time by following the system of small changes gradually make them part of the human life style to get used to it and does not feel in a difficult commitment. In this way, if the person becomes accustomed to the changes and becomes an integral part of his daily life, he can lose weight and not return to him again, in addition to the many health benefits his body earns, which include reducing the risk of chronic diseases that may be caused by obesity such as cardiovascular disease, Control diabetes and reduce blood pressure.
In this case, the person must determine his habits and behaviors that contributed to weight gain and then change it gradually, and must be educated nutritionally to know the right choices, as knowledge of something is one of the causes of behavior change.
Weight Loss Basics
There are several basics for weight loss, including:
- The calories that the body burns are more than those that are consumed.
- Exercise.
- Modified lifestyle and nutritional behaviors.
Behavior and habits contribute to weight loss without dieting
- The first correct behaviors for weight loss without dieting are to develop a logical and realistic plan to make gradual changes in human life style, not to set difficult goals to avoid frustration when not reachable. Conversely, making one or two changes at a time and committing to them is a success and helps to encourage The person is committed rather than feeling frustrated and frustrated.
- Work on writing down your meals, times, places to eat, and the motivation to eat them, including the feelings that may have led to eating, and you should record the activities that you exercise in your day, so that you can identify the weaknesses and problems in your lifestyle to change them. Your daily schedule contains 3 hours of watching TV and 12 hours of sleep and does not contain any hours of exercise. You can identify the problem and start treatment, or if you find that eating because of feeling [[damage the anger
You have to find a solution to control emotional eating.
- The problems are solved by identifying them, then developing all the possible solutions, then selecting the most suitable solutions, and then applying them, and then evaluating the success of this solution, and if not successful, the alternative solutions should be re-evaluated and chosen one.
- The focus should be on adopting healthy habits and behaviors rather than on weight.
- You should know that there is no diet or magic step or a particular type of food should be taken or avoided for weight loss, as we see in popular diets such as: cabbage diet, pineapple diet, potato diet and other diets that underestimate the minds of people and take advantage of their urgent need for weight loss, Found a magical solution to obesity and weight gain to follow everyone and rid us of the problem of obesity forever.
- Making meals more numerous and smaller, where quota sizes have increased in recent years both at home and abroad, and the person depends on these external measurements to determine the amount of food that saturation rather than relying on internal indicators of the body from hunger and satiety, The amount that saturates it and provides it with energy and necessary nutrients without feeling fullness. For example, a person should learn to eat only one and a half cups of rice instead of three, one piece of chicken instead of two, and one piece of candy from time to time instead of many pieces مست He said.
- The choice of low-calorie foods, where the higher the food content of water and dietary fiber, and the lower the fat content, the lower the calorie density and contribute to a greater sense of satiety versus lower calories.
- Water intake helps control weight in many ways. Foods that contain high amounts of water, such as soup, contribute to a feeling of fullness and reduce the density of calories in food, as we have mentioned. Drinking water between meals Reduces the feeling of hunger and reduces the amount of food eaten to fill the thirst, as the containment of food on the water makes it an option to fill thirst and not hunger sometimes. The water helps the digestive system to adapt to a diet high in dietary fiber. Be sure to take a glass of water at least between two meals and a cup while eating, and be sure to take at least 8 glasses of water a day with an increase in exposure to hot air or exercise.
- Concentrate on complex carbohydrates such as whole grains such as whole wheat, brown rice, whole oats, quinoa, barley, frike and legumes such as: dry beans, beans, chickpeas, lentils, fruits and vegetables. These foods provide high amounts of vitamins, And dietary fiber while they contain a very low amount of fat, so the diets that depend on this type of starches are low in calories and high in vitamins and minerals, but also take the quantities taken into account as we mentioned in the first point, even if you Low calorie food, but eating large amounts of it will eventually lead to high calorie intake.
- In general, weight loss requires a diet high in dietary fiber and low in fat, and reduce fat reduces the density of calories in the meal, for example, eating a cup of milk skimmed fat instead of full fat gives you the same amount consumed but less calories, Also, high-fat meals do not satisfy the appetite and stop eating quickly, so eating this meal increases the amount of food consumed in addition to increasing calories.
- Eat slowly and chew well, as the feeling of fullness reaches the brain late 20 minutes, so when a person eats slowly, he eats less before he feels full than he can eat if he is fast. Another advantage of food high in fiber is here, There are several strategies that can be followed to prolong the duration of eating, such as learning to put spoons and spoons between the kernels, stop eating a little during the meal, and chew a certain number at a minimum, giving a greater chance for the person to respond to the indicators His inner body makes him Stop eating.
- Avoid empty calories, which come from eating high-calorie foods (sugars and fats) and low in their nutrient content, such as sweets and alcohol.
- Exercise regularly, even if the sport is as simple as walking for half an hour, for three or four times a week.
- Organize meal time and sit in the dining area.
- Finding alternative ways to deal with stress and avoid what is known as emotional eating. Sport acts as an excellent outlet for relieving stress. When emotional problems that cause eating or eating at inappropriate times without feeling hungry are identified and ways of solving, treating and dealing with these problems are found. In other ways that can address the emotional eating problem that sometimes alone causes weight gain.
- A person must learn not to underestimate the value of his effort, especially if he has committed a certain error. The exaggerated sense of guilt and error towards not being committed to the change he has made for himself may make him abandon the whole plan. Sticking a person and encouraging him to commit, like saying to himself that I have eaten a piece of cake, I will not make it affected my whole plan, one mistake will not cause my weight increase, I will continue to eat in a healthy way.
- A person should not be discouraged when he finds that losing weight is slow. The most successful programs in weight loss and non-gain are long-term programs that adopt gradual changes and make them part of everyday lifestyle and habits. Sleep every morning.
- You can participate in a Support Group that helps solve the problem of a person who, with the help of an expert, can identify it. This may be effective for some, while self-change or collaboration with an individual nutritionist may be more effective for others.
- Drink a cup or two a day of herbal tea that helps control appetite and increase the rate of burning calories in the body in addition to its many health benefits such as green tea.
- It may be difficult for a person to lose weight without diet in the above-mentioned methods alone may need a nutritionist to help him to work out a gradual plan and identify the appropriate steps and organize and progress successfully.
