Hevitra ato Anatiny
It is no coincidence that diets do not work as long as we would like — there are reasons for this. Instead of looking for the next magic recipes, we suggest focusing on the three basic principles of smart nutrition.
I just finished talking on the phone with my friend and almost burst into tears. I remember well with what joy and hope she entered the fight against excess weight: the diet promised her salvation. She firmly believed that this time everything would work out. And life will magically change. The new mode seemed so good, convenient, especially at the very beginning.
But everything collapsed, and old habits returned, and with them — a familiar feeling of shame, failure, disappointment and hopelessness.
Most of us are well aware that diets don’t work. By diet, I mean any special diet that we set up with the goal of losing weight as quickly as possible. This regime is not designed for the long term.
Recent weight loss research suggests that rapid weight loss—contrary to previous beliefs—may be a good strategy, reducing the health risks associated with obesity and poor eating habits. However, you must have another, more realistic strategy for an indefinitely long time, or you will return to the old way of life and, perhaps, gain even more weight than you lost.
Ny namako, tahaka ny maro hafa, dia nanandrana ny sakafo rehetra, ary ny fihenan'ny lanjany sy ny fitomboan'ny lanjany nandritra ny am-polony taona maro dia nahatonga azy hino mafy ny tsy fahampian'ny sitrapony. Efa manana antony ampy hitsikerana ny tenantsika isika, ka ny fahatsapana fa tsy afaka mitazona fomba fiaina ara-pahasalamana amin'ny zavatra hafa rehetra isika dia tena manakorontana. Toa tsy fahadisoantsika ve ny tsy mahafehy ny filantsika ka mifikitra amin’ny sakafo? Tsia. Tsy fahadisoantsika izany, tsy azo ihodivirana ny fahasimbana toy izany.
Any diet food is extreme enough if it allows you to achieve quick results.
And we often perceive the transition to it as a serious sacrifice on our part. We spend hours preparing special meals and buying special, expensive foods. But at the same time, we do not feel satisfied after such a meal. A determined attitude and a high level of self-discipline can be maintained for a certain time, but all of us, in all honesty, can not wait until this diet is over and we can finally relax.
Efa ela aho no nifehy an'io swing diet io. Fantatro tsara fa ny fandresena toy izany dia mitaky revolisiona amin'ny fahatsiarovan-tena: ny fananganana toe-tsaina vaovao momba ny sakafo sy ny tena. Fahatsiarovan-tena ny filàn'izy ireo manokana, tsy manam-paharoa amin'ny sakafo, ary tsy manaraka toromarika iray ho an'ny rehetra.
I’m not going to underestimate the real difficulties associated with losing weight. At the slightest weight loss, the body’s defense reaction turns on, which activates the accumulation mode, and appetite increases, as our body tries to restore balance. This is really a problem. Still, I believe that changing your relationship with food is the only strategy that works to achieve and maintain a healthy weight throughout your life.
Principles of healthy and sustainable weight loss
1. Stop going from extreme to extreme
Isaky ny manao fiovana mahery vaika ianao dia misy fiantraikany boomerang azo vinavinaina.. Mahatsiaro ho voafetra amin'ny fifehezana henjana ianao, tsy manana fahafinaretana, ka amin'ny fotoana iray dia misy fahapotehana, ary miala amin'ny sakafo ianao ary miantehitra amin'ny sakafo matavy, mamy ary be kaloria amin'ny fitiavana manokana. Ny olona sasany dia very finoana be dia be taorian'ny "tsy fahombiazana" nandritra ny taona maro ka na dia ny fiovana ara-tsakafo faran'izay tsotra (ary tena nahomby!) aza dia rava.
Miangavy azy ireo aho mba tsy hitsikera ny tenany loatra: mitranga ireo karazana zavatra ireo ary tsy maintsy manomboka amin'ny fahazarana tsara efa novolavolainy. Ho an'ny mpanjifa sasany dia toa fanambarana izany. Fa raha ny marina, raha lavo teny an-dalana ianao, dia tsy hijanona eo. Mitsangàna ianao, esory ny tenanao ary mandrosoa. Nahoana, miala amin'ny fahazarana mahasalama, dia tsy maintsy mihinana be loatra mandritra ny volana maromaro? Aza manakiana na manasazy ny tenanao. Atombohy indray. Tena tsy misy maharatsy izany.
If the breakdown repeats, it is also not scary. Start again. Selfishness and insults are not allowed. Instead, tell yourself, “I’m fine, that’s how it was meant to be. It happens to almost everyone, and it’s normal.»
2. Ankafizo izay hohaninao
It is impossible to stick to a diet that you do not like for the rest of your life. Plus, life is too short to eat foods you hate. Trying to replace your favorite cheeseburger with a salad only makes sense if you really love salads.
What healthier (but equally beloved) meal would you replace a cheeseburger with? Whether it’s baked potatoes with cream cheese or hummus and avocado cereal, it’s important to find healthy alternatives that make you happy.
But it will take time for your taste buds and habits to adapt.
If you cannot live without sweets and are trying to give up sugar, replace it with a natural source of sweetness like honey. This is already progress. I went to this for a long time, but now I can confidently say that I no longer crave sweets. And I don’t miss them at all. «Don’t miss» sounds a lot better than «deprived,» doesn’t it?
3. Mifantoha amin'ny fanovana azonao antoka.
My client recently regained her great shape due to the fact that she thought out the regime perfectly and organized herself a balanced healthy diet. She spared no time to grill vegetables and chicken, prepare healthy sauces and other healthy delicacies. “I made colorful arrangements out of them on a plate and published them on social networks,” she said. What is the problem then?
Izany fotsiny, noho ny asa be loatra amin'ny asa aman-draharaha, dia tsy afaka ny hiaina mandrakizay toy izao izy. Raha vantany vao nifarana ny programa ara-pahasalamana, izay teo ambany fanaraha-mason'ny manam-pahaizana momba ny sakafo, dia nijanona tsy nanomana ireo sakafo ireo izy.
If something doesn’t fit into your daily life, don’t take it on.
Of course, it is helpful and important to form new eating and eating habits — this process will be part of your journey. But only take on those transformations that are realistic for you and that you can maintain indefinitely.
Rehefa mieritreritra ny hampiditra zava-baovao sy mahasalama amin'ny sakafonao ianao, toy ny smoothie maitso ho an'ny sakafo maraina, dia manontania tena aloha ireto fanontaniana ireto: Mora ve ny manao? Hankafy ny tsirony ve aho? Azoko sary an-tsaina ve ny tenako manao izany tsy misy olana? Raha tsara ny valiny, dia mety ho anao ilay fahazarana. Izany angamba no tena tadiavinao.
Use this principle in any other situation involving a change in lifestyle, diet, exercise — this will increase your chances of success.
About the Author: Susan Biali is a physician, wellness coach, lecturer, and author of Live the Life You Love: 7 Steps to a Healthier, Happier, More Passionate Version of Yourself.