Healthy weight loss without diets
Yes, it is possible to lose weight and be healthier without dieting.
It seems like a magic word that features magazines, books, and recipes from influencers on Instagram.
While society dictates that, to lose weight, you need to follow restrictive diets, exclude a portion of food or consume ingredients that we sometimes cannot pronounce,
The ” diet” we’ll be talking about in this post is called the intuitive diet, and it goes the opposite way: it wants you to make peace with the food.
It does not exclude entire food groups, and on the contrary, it proposes that the way we eat is as important as the food we eat and that there is no need to change what we eat or the whole food routine to achieve a healthy life.
The thing is, eating loads of salads is not all that will guarantee weight loss.
Neither will following a trendy diet.
Granted, “Following a ‘trendy’ diet or any dietary style that changes your routine too much may give a good result at first, but the truth is because it’s not part of your lifestyle, you may not be able to stick to it in the long term,
You’ll just end up gaining weight.
The worst part is not only will the weight loss return, but a feeling of frustration may also accompany it.
This method of losing weight is not only unhealthy but also unsustainable. “You become afraid to eat something you like very much, deprive yourself for a while, and then give up and eat everything in one hour.”
“Salad alone doesn’t solve anything; it is the set of foods and behavior that will lead to weight loss. ”
So, how do you lose weight?
Most resolutions at the beginning of the year are to lose weight. But, what many do not think about is maintaining a healthy lifestyle – and this is the first mistake that people make when resorting to aesthetic treatments or diets.
“I have tried to lose a certain amount of weight for a specific party, but what happens is right after the party, I gain everything back and some more.
That weight loss circle doesn’t help for a long time.
Here are some tips from the intuitive diet to have a healthy and sustainable weight loss.
#1. Do not exclude food
In addition to leaving diets aside, you need to stop demonizing specific foods.
With this diet, any food can be consumed with moderate frequency and quantity.
“If you love chocolate, for example, a tip is to increase the percentage of cocoa [ideal is, at least, 70%], reduce the portions you eat and add a fruit”,
“The idea is to reduce the chocolate, but without taking it completely out of the diet.”
#2. Eat carefully
Usually, we don’t pay attention to what we eat, either due to stress, the hustle and bustle of everyday life, or being distracted by the cell phone or the TV.
However, focusing on food – savoring and smelling it – is one strategy to eat less.
“People do not know what they eat and do not even realize what they are eating,”
“Eating slowly and savoring the food generates a behavior change much more effective than restricting what you eat.”
#3. Be realistic, don’t fall for the Instagram image pattern
Women have different body structures.
You don’t want to lose weight to be someone else you saw on Instagram.
Remember that not even the Kardashians were born that way (their images result from several aesthetic procedures and, of course, Photoshop).
“You can’t change your body structure overnight.
We need to stop trying to achieve the beauty standard of social media.
Instead, look for your best shape and the weight you feel most comfortable with, and most of all, your healthy weight.
#4. Eat real food
Intuitive eating is not an invitation for you to eat pizzas, frozen foods, fast food, and other processed foods every day.
Quite the opposite: it is a way to prioritize healthy foods that you have stopped eating and eat treats in moderation.
Instead of soda, cookies, and box juices, choose fresh foods, such as grains, fruits, and vegetables.
“The vast majority of people do not eat fruits or vegetables. Aim to eat at least two fruits a day and different vegetables in every meal.
#5: Meal Plan
The challenge of eating natural and fresh food requires organization and time. Set aside a day at the weekend (or any other free time) to buy food and prepare it for the week.
So, when you are hungry, you can consume these foods and add others with quick preparations, instead of ordering a pizza or resorting to frozen food.
If you organize yourself, dedicate time and attention and prepare foods already part of your diet, it is easier to eat right.
Why do you eat certain ‘junk’?
In addition to paying attention to what you eat, try to understand what motivates you to eat many sweets or snacks.
“Many times, we eat with our emotions, because we are stressed because or simply because we are bored,”
“The first step is to understand why you want to eat, is it true hunger or an ‘escape.'”
Don’t forget the fibers.
Fibers play an essential role in our diet: in addition to facilitating the intestine’s functioning, they also increase satiety. Sources of fiber are – cereals such as granola, oats, whole grains are easy to introduce into everyday food.
Find physical activity
Finally, please note that it is not only food that will help you maintain weight loss; it is a whole, healthy lifestyle.
To do this, look for physical activities that you enjoy – and that you can do with some frequency.
“Physical activity has to be present, even if it is only once a week”
Wrapping Up,
Losing weight doesn’t have to be restrictive and inflexible.
By following these steps above, you will quickly lose weight and keep it off without following any strict diet.