Here’s how you get started: 4 “Don’ts” and 7 “Do’s” for losing weight successfully

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This is especially problematic if you’re lounging lazily on the couch. Because then you not only overeat when eating, but also move less than you would in daily life. Gained a few extra pounds here and there over Christmas? Then don’t wait any longer, start losing weight immediately. We’ll show you how to get started and what behavioral patterns you need to give up immediately so that success doesn’t last long.

1. Precompensation: During the “plan but do phase,” people often engage in diligent precompensation because the idea of ​​the threat of doing without becomes more intolerable with each passing day. You may also have noticed that people around you are constantly enjoying lavish last-minute meals, never missing an opportunity to complain about the upcoming diet phase.
2. Imagine the negative scenarios: With each passing day, the postponed weight loss project becomes more important and seems more and more unrealizable. All the moments that may hinder you are brought together in your mind, reaching a level that will cause the project to fail from the very beginning.
3. Being too radical: Radical thoughts of “never again” and “always” are the biggest killers of motivation. From the beginning of the diet (in the morning!) no longer eating sweets, cheese, bread or drinking alcohol and running for half an hour every day is not only completely unrealistic: such plans also hinder the sustainability of weight loss. because they cannot be used in the long term. Frustration, self-doubt, and weight regain are guaranteed results of such short-term extreme solutions.
4. Use extraordinary solutions: All dietary methods that work with extreme solutions (elimination of certain food groups, use of nutritional substitutes, etc.) can only be achieved if the environment and daily situations meet very specific requirements. The good events in life, such as holidays, invitations, weekends spent with friends and even family members, become the very so-called problem. Bad idea!

Turn the tables, base yourself on your own personal daily situation and adapt the change in eating and exercise habits to your needs. Here’s how you do it:

1. Document: Start now with an eating and exercise protocol. It doesn’t matter if you start recording your last meal in the afternoon or evening. You’re making a statement for yourself, that’s what matters.
2. Watch your calorie balance: Continue eating as before for a day or two, and record all foods, drinks, and exercises as precisely as possible. You will soon see how your calorie balance improves and how your daily exercise affects you.
3. Change habits: Now you can decide for yourself which high-calorie foods you want to replace and increase the types of exercise you enjoy.
4. Exceptions are allowed: The next invitation will definitely come! No problem, record such meals in as much detail as possible. Maybe calories aren’t “hiding” where you think they are. Was tomato and mozzarella salad more filling than roast beef with roasted onions and homemade pasta? Now give yourself two to three days to get your calorie balance back on track. This is the only way to look forward to such invitations in the future.
5. “Say no: Of course, saying no is allowed; A good host understands if someone wants to leave without something.
6. Get advice: Never forget that you decide what food and drinks go on your plate. If you want to change your food preferences for a specific reason (satiety, sleep disturbance, exercise, digestion, etc.), you can seek expert advice.
7. Stay consistent: This approach of taking small steps and the resulting daily organization is sustainable and competence is always with you. There is no real beginning and end. Successful changes become habits, and new eating and exercise habits emerge over time.

Source : Blick

Malan

I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.