The best way to lose weight and the most honest diet
Scientifically proven: it’s not how much you eat, but how you calculate it. If you do not have iron self-discipline, you don’t even have a clue how many calories you consume per day ...
A good way to lose weight at home.
What are just snacks on the go, on the road and in front of the TV. It turns out that we constantly eat and don’t even notice it. Well, or almost do not notice until your favorite jeans do not stop fastening. Sometimes it is difficult to control yourself, especially if you like to eat (and who does not like?).
In a study by the Institute of Nutrition, nutritionists were asked to calculate how many approximately calories per day they receive. As a result, it turned out that even professionals exceeded the norm by at least 10%. Therefore, it is easy to understand why we are not able to lose weight, even watching every bite that we eat. But this problem can be solved: keep a diary in which you will write down everything you eat.
Studies have shown that this best way not only helps you lose weight, it will change your attitude to food in general. Such an experiment was conducted: a certain number of nutritionists wrote down every chocolate bar in a diary, every apple they ate, the rest of the participant was offered just a carbohydrate-free diet, they did not keep records. As a result, it turned out that those who kept diaries lost weight faster than those who were on a diet. When working with the diary, everything was taken into account: weight, height and body characteristics. And the most surprising: the number of kilograms dropped depends on the number of days during which diary entries were kept.
Here are five reasons why it’s useful to keep such a diary, even if you are skeptical about diets.
CALORIES CALCULATION WILL BE PRECISE
We tend to play down the calorie content of our diet. The situation is aggravated especially when we have lunch outside the house. In 2006, a study was conducted: 105 set meals were tested in various fast food restaurants, after which visitors were asked to determine the number of calories in their order. Coincidences mainly concerned drinks and snacks. As for the main dishes, only 38% of respondents were able to answer correctly. This is a feature of human perception: the more dishes, the more difficult it is to guess. The same thing happens with distance and height. Even professionals can not cope with this task. In one study, 200 food tasters were interviewed. They were asked to name the number of calories contained in the main dishes of some restaurants where they had been. Surprisingly, none of them could even come close to the correct answer. The scatter of opinions ranged from 200 to 700 kilocalories when discussing each dish. So, stop guessing and start counting calories for weight loss. There are many tables that indicate the calorie content of various foods.
YOU STOP INTERRUPTING YOURSELF
Make a detailed list of the dishes you ate yesterday. Make sure you remember exactly what you ate for breakfast, lunch, and dinner. And be sure to indicate the chocolate bar you eat on the way to work, and the packaging of nuts. If you cooked, add to your list what you tried. I remember one patient who kept a diary, she wrote down everything for sure, but could not understand why she could not lose weight, says Boris Terekhov, a dietitian. We were just discussing this problem at the moment when she pulled out chewing gum. I asked how often she chews her. It turned out a whole pack a day. Each pillow has 9 calories, and the standard package contains almost a hundred. If you write down everything you eat, the choice of products will become more meaningful. For example, if you constantly order cappuccino (one cup of 320 kcal), starting to keep a diary, you will surely switch to regular coffee, in which only 23 kcal. Remember that small excesses in food lead to six extra kilograms per year!
YOU, find ERROR IN CHOICE OF DIET, if any
I thought I ate a lot of vegetables. It constantly seemed to me that I was sitting on the same broccoli, colored, Brussels sprouts, says 32-year-old Marina (she has been keeping a diary for a year and a half now). After I started writing down everything I ate for the day, I discovered that in fact I only ate vegetables once or twice a week. Since then, she ate vegetable salads every day, and the result was impressive: over the past year and a half, Marina lost 12.5 kg.
YOU WILL UNDERSTAND WHAT TO DO
Experts advise: in order to overcome the craving for overeating, it is necessary to record not only what you eat, but also in what circumstances you usually eat too much. For example, you eat a lot of chocolate, because at work there is a vending machine with chocolate bars. Or often drink a milkshake, because on the way home go to the cafe. Or reach for something crunchy when watching TV. When you trace such a connection, you can try to break it. Keep fruits or berries handy. Choose another path to the house: if there is a park nearby, take a walk. If stress makes you want to eat, it’s better to go to the bathroom instead of the kitchen. Relax in warm foam. An additional bonus: as soon as you begin to control every piece you eat, you will involuntarily chew more slowly, and a feeling of fullness will appear much faster than when you unconsciously and mechanically absorb food.
YOU WILL BE SATISFIED WITH THE RESULTS ACHIEVED
The diary will help correct your mistakes and track the dynamics. For example, compare the number of kilograms dropped last month with the current one, identify products that more effectively affect weight fluctuations,
HOW TO CORRECTLY MAKE A FOOD DIARY
Where to start: first steps
FIND THE GOLDEN MIDDLE
The form of the diary does not matter: get a thick notebook or buy a diary if you like to write by hand. If you prefer to print, then keep an electronic version of the diary on your home computer. Most importantly, treat your notes as your favorite hobby. Everything that is done with pleasure is much more efficient and effective. The most necessary information for recording: meal time, what exactly you ate and in what quantity. Make it a habit to take notes right after you eat. If you summarize at the end of the day, it will be difficult to remember all the details. If you have a computer version, do not forget to bring a spare P with you in the form of a small notebook, so that if, after dinner, in a restaurant, for example, you could record the amount of food eaten and drunk on the spot, noting the content of nutrients in the products.
Organize your diary entries structurally so that they reflect the maximum of useful information. For example, if you constantly need to chew something, then divide the page into two columns: in one you will write down how much you wanted to eat, and in the other, how strongly and quickly you were full. If you get into trouble and worry sweet, describe in your diary the emotions that were most felt at the time of absorption of the medicine. If you want to determine the moments when your hand automatically reaches for chips, dryers or nuts, indicate the place where you usually are, how closely these snacks are stored and under what circumstances this desire is especially strong. In addition, if you are trying to get rid of the habit of eating something especially delicious, for example, your favorite ice cream, which you always have in the freezer, mark in the separate column with asterisks the moments when you managed to resist. At the end of the month, summarize the victories and arrange a sweet reward for yourself.
BE HONEST WITH YOURSELF
Write down every little piece, every spoon of the prepared dish that you try, refreshing sugar-free candies, in general, everything that is more than a seed. Also do not forget about drinks. They are also quite high in calories. Many people do not consider it necessary to include in their notes a glass of dry wine (120 kcal), juice from a bag (280 kcal) or a small bottle of sweet soda (220 kcal).
STANDARDIZE THE MENU
It will be easier for you to count calories if you eat the same thing 2-3 times a week for breakfast and lunch. For example, oatmeal or buckwheat porridge plus yogurt for breakfast and salad with turkey or chicken for lunch. It is important that you enjoy these dishes.
KEEP THE DIARY ALWAYS AT HAND
“I am very forgetful, so I always put the diary in a prominent place on the kitchen table or on the bed. I often carry it in my hand as a reminder, ”says Marina. And you can use the method of Maria Melnikova, who at 42 years old lost 20 kg due to keeping a diary: “I made a deal with myself - I don’t eat anything until I write it down. It was difficult for me at first, but in the end I accustomed myself to keeping a diary. ”
No matter how hardworking and accurate you are, the diary itself cannot affect your character and change your habits until you begin to analyze your actions. Allocate time in the evening to calculate the calories you received per day. It is useful to note which food groups you consume, and if necessary, adjust your diet. If you have the opportunity and the means, consult a professional to find your best way to lose weight. Today, the services of qualified nutritionists are available, but so far, unfortunately, only in paid clinics. But on the pages of our magazine you will find a lot of useful information that will help you properly compile a balanced diet.
Positive motivation is very important: reward yourself for your displays of fortitude and perseverance. For example, if you lasted a month without departing from the plan, give yourself a gift: new shoes, a dress or perfume. It will be a good emotional stimulus, try it!