Diets are not easy and those who want to lose weight know how hard it is. Although it’s a matter of pure mathematics, consumption and calorie intake, we often console us in various tips and tricks. We have some proven tips that should have an effect on your weight.
You feel an intense need for food. In fact, you are awfully hungry and think about food for most of the time.
How to get it over? – Do not overdo breakfast. If you are hungry in the first few days of a diet, it’s because your body produces more hormone called ghrelin, which is directly responsible for the feeling of hunger. To reduce the level of the ghrelin, and at the same time to control the intake of calories, focus on breakfast.
Researchers in the Netherlands found that people who start the day with a high-calorie meal of protein and complex carbohydrates produce up to 33% less ghrelin, feel a bit longer and easily succumb to hunger attacks.
The goal is for breakfast to eat 20% of daily calorie needs (about 35% of calories). Decide about one egg, one piece of whole bread, and one tomato or a plate of cereal with fatty yogurt or milk and fruits, while the third option is lean cow cheese and an wholegrain toast.
You begin to lose your nerves and for a long period of time you feel tension.
How to get it over? – direct attention to friends and family. It’s no secret that diets are hard for both the psyche and body. A recent study by the University of California has made a correlation of diets with chronic stress. No wonder, because most diets change behavior, which can be very stressful.
Unfortunately, this stress and tension is the reason people give up dieting. And that cannot only bring you back to old unhealthy habits, but it can further weight you, because cortisol, the hormone of stress, slows down attenuation. Seek comfort and leverage in the family and friends circle, or assign them a task to help you with weight loss.
Researchers from the UK have found that women who started a diet in a group are more likely to lose weight with less stress, rather than women who deal with this problem on their own. The support is very important in the process of keeping the diet. It allows you to share your frustrations with the rest of the people and learn how to handle them. Believe in yourself – if you’ve reached here, in just a few days it can become easier. It has been proven that after the 21st day, repeated behavior becomes a habit.
Wish for snacks
You have an uncontrolled desire to eat sweet or unhealthy salty snacks.
How to overcome this? – eat more often. During the final 14 days of the menstrual cycle (luteal phase), progesterone is increased. When this happens, the level of the hormone of happiness – serotonin, along with the level of endorphins and dopamine, is reduced, a chemical that helps the body fight stress. This combination is the cause of poor mood and good appetite. In addition, during this phase, the sensitivity of insulin increases, which can increase your desire for food.
While this period lasts, the consumption of six or more small meals a day stabilizes the blood sugar level, reduces fatigue, but also prevents the lethargy feeling that can lead to overeating.
The numbers on the scale are in the same place, despite your best efforts.
How to overcome this? – Try your tightest jeans. In about six months of controlled diet and regular exercise you will notice more muscle and less fat deposits. It’s great – even if the numbers on the scale have not changed! Muscle tissue is heavier than fatty tissue because it consists of 70% water, while fats contain up to 20% water.
Even if the scale is standing still, it does not mean that you do not lose weight! It’s normal that you are progressing, as new muscles help to burn even more fat. So the more muscles you have, the more calories you burn – even if you do not exercise. To avoid frustration, find new ways to measure progress. Are your clothes comfortable? Can you talk while you are running? Do you look better and tighter? It’s worth it, if not more, than what your scale shows.
There may be two problems when holding a diet – to “think” that you know absolutely everything about losing weight, and the second problem arises when you achieve the desired weight, stop the diet and return to old habits.
How to get it over? – be aware that your fight never stops. After a year, you probably have established a healthy principle of nutrition and exercise as part of everyday life. But you are not ready, today it’s equally difficult to maintain your body weight