6 Mistakes That Expose To Weight Gain Or Prevent Losing Weight
“I do not understand … I eat little, but I do not thin. I am very careful what I eat, I deprive myself of everything I love, but my balance is always in the red. What is the problem ” ? Losing weight by tightening the belt is not the solution. If we start by eliminating the mistakes that make us fatten, or that prevent us from losing weight, it would be a good start, right?
1. Diets, a bad solution to lose weight
Let’s start by forgetting this word: diet! A multitude of sites “slimming” jostling on the web by proposing diets of all kinds often difficult to follow and dangerous, for health and eating behavior. Whether hyperprotein, hypocaloric, dissociated, with substitutes or without carbohydrates, these programs all lead to the same result: the kilos return to the load as soon as we release the bridle! And often with irreversible health problems.
So before looking at any price to lose weight quickly, why not try to understand our relationship to food? Clearly, stop controlling our diet and finally trust our intuition. Instead of depriving yourself, counting calories and making our lives a hell, why not think differently? Lose weight naturally without endangering our body. Transform our meals into moments of pleasure and not into chore by following some easy rules to adopt.
2. Eating fast and without chewing does not help us lose weight
Let us first learn to eat when we are hungry , and only when we are hungry. For if we eat without appetite, and thus also without taste, we can not apprehend gustatory satiation (or specific sensory satiation), which is the end of pleasure gustatory. By eating fast, we will not be able to spot the moment of global satiety, the moment when we lose our appetite, where we are no longer hungry.
So let us listen and let ourselves be guided by our sensations. Rather than swallow our meals in a few minutes, in front of a TV series or in the office between two files, it is better to sit quietly and focus on what we have on our plate. Let’s take the time to chew and savor what we have prepared by eventually putting our fork between each bite. The idea is to feel under our palate every piece of food piece. Thus, the taste perceptions are multiplied tenfold, digestion is facilitated and we perceive the satiation. With time and a bit of training, we will eat less, because we can finally decode the moment when hunger disappears.
But that’s not all. Let us also learn to rid ourselves permanently of the guilt of eating what we love by thinking that it is forbidden. Besides, here is another word to be banished from our vocabulary: forbidden! Let us eat what we love, but no more than our appetite.
Emotions often force us to throw ourselves on food to alleviate our suffering and that is often what makes us grow. If we can identify and accept them, we can, step by step, avoid food complications and nasty snacks. We can then taste the lemon pie that makes us want so much without taking a gram, either because we waited for our hunger to manifest itself, or because after having (too) eaten pie, we will be able to wait for the tart The time needed for hunger to come back.
3. Favoring “light” products does not allow you not to grow
We keep repeating it: lightened products do not make you lose weight. Quite the contrary! They would even tend to get fat. Why ? Already because when we eat “light” food, we wrongly think we can allow ourselves to eat much more. Then when a product is said to be “lightened” in fat for example, it can be almost as caloric as higher in sugars. Conclusion: we grow!
In addition, many of us use sweeteners to sweeten their coffee, yoghurt or prepare their pastries. Initially, the idea is commendable. Less calories for as much fun! But we forget that sweeteners are frustrating in nature. In fact, the amygdala (the part of the brain that manages fear and pleasure) and the frontal cortex (which manages decisions) do not “recognize” sweeteners as foods to feed. The desire to eat remains unchanged after absorption. The result ? We eat more of a product with a sweetener because it is unsatisfactory, and as we are still not satisfied, we eat a second product, this time richer in calories, to compensate for the frustration.
4. Weigh yourself every day, unnecessary stress
How much do we have to climb every day on our scale to check our weight? Especially if we are in “diet” mode for several days and every lost gram counts … Nutritionists are very clear about this: weighing once a week is more than enough. Because the weight fluctuates during the day, as well as from one day to the other for reasons that surpass us and on which we can not intervene. Moisture, menstruation, stress, weather, physical activity, transit conditions are all factors that can upset our metabolism and stagnate our weight. We can even, during this period, take a few hundred grams, or even a kilo or two. Frustration is great, but patience pays off. For if we remain weighted and we stick to a weighing, say every 15 days, we will have a more accurate reflection of our efforts on our weight.
Besides, to weigh each day is not it enough anxiety? Many people abandon their good resolutions by disappointment, anger or eagerness. Is the game really worth the candle? Reconciling yourself with food, changing your habits, learning hunger, satiety, eating for pleasure, are not done by slapping your fingers. It is a real reeducation which is necessary 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” that cause the pounds to fall in a dazzling way are harmful to our organism and ephemeral in time.
5. Lack of sleep affects your body
Sleeping is vital for our health. It is also necessary to have a quality sleep to bring real benefits to our body. Besides, it has been proven that insomnia or lack of sleep had a devastating effect on weight. Canadian researchers have examined the issue and have shown a correlation between sleep and obesity. They explored two essential hormones 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 hormone of satiety) were observed in subjects sleeping on average five hours Per night, compared to those who sleep eight hours. In addition, the body mass index (BMI: ratio of weight to squared size) is proportional to the decrease in sleep time. Clearly, individuals sleeping five hours per night have a BMI that increases by 3.6%, compared to those who sleep eight hours.
On the other hand, spending the night standing up, often leads, especially among people who have started a diet, an almost vital need to take a walk in the kitchen and crack down on everything that will calm their anxieties, without having hunger. And most of the time, it is not the salad of carrots that will be the object of their desires, it is more sausage, chips or the chocolate bar!
6. Culpabilizing does not help to lose weight
To lose weight permanently it is necessary first to accommodate its curves present. We must begin by tame them. Culpabilizing causes compulsive eating 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 us the means to confront the gaze of others with more serenity.