Entering and exiting the diet
Have you finally made the decision to seriously tackle your figure and go on a diet? Congratulations! This is a crucial step. But this matter must be approached responsibly. In order for the transition from regular nutrition to strict restrictions and back not to be accompanied by a breakdown and stress for the body, it is necessary to correctly enter and exit the diet.
Proper diet preparation
The diet should be started at a time when you are completely healthy and there are no restrictions. This includes pregnancy and breastfeeding of the baby. Do not lose weight to adolescents while hormonal changes in the body are underway. The psychological attitude to success is very important. You must decide in your head that everything will go well and that you will successfully achieve your goal. If the decision to go on a diet is spontaneous, then it is likely that the very next day your ardor will go out and you will lose it. It is better to think over everything in advance and decide exactly what your menu will be, purchase the necessary products and think over a meal plan.
In order for excess weight to go away faster, it is necessary not only to limit food intake, but also to burn fat stores already in the body. For this, physical activity is the best suited. This can be sports, massage, steam bath or water treatments.
It is necessary to enter the reduced power mode smoothly. To do this, in a few days, reduce the calorie content and the amount of food entering the body. This primarily applies to products that are prohibited for your chosen diets... Never eat too much before starting a diet, this will only lead to negative consequences. From now on, your diet must comply with the principles of proper nutrition.
You must be mentally prepared for possible difficulties. Giving up a favorite treat is always stressful. To lose weight successfully, you need to be clear about the ultimate goal of this process. Imagine how slender and beautiful you will become, how people around you will look at you with admiring glances. Your first day of the diet should start with this joyful feeling that you should try to maintain throughout the time of the restrictions.
How to follow a diet
We have already mentioned that for the best result it is necessary to load the body physically. But in conditions of a limited intake of calories, this simply may not be enough strength. Therefore, the body must receive nutrients that will be a useful source of energy. These include:
- Fiber, which, even in small amounts, significantly reduces hunger and reduces the risk of obesity.
- Protein foods that are best to eat in the morning.
- Monounsaturated fatty acids that help strengthen the heart muscle and provide energy.
- Water that contributes to the early burning of excess reserves.
In addition, the diet requires the intake of calcium and vitamin D. These substances protect you from the development of heart disease, promote good memory and relieve pain. They are very helpful during physical activity. A sufficient amount of vitamin D contributes to the normal functioning of the hormone leptin, which is responsible for sending a signal to the brain that a person is full and does not need more food.
Stick to your pre-made meal plan completely. To improve control over the amount and quality of food eaten, keep a special food diary in which you record everything that you ate during the day.
Fatigue and decreased activity accompany many people on a diet. In these conditions, it is impossible to provide full physical activity. Therefore, it is best to practice at home. Choose a type of load that does not consume a lot of energy. For example, light warm-up, jogging, stretching, or yoga. These sports will keep your body in shape and give you a good boost of energy.
The correct way out of the diet
According to statistics, most people who have lost some amount of excess weight on a diet, safely return it after the end of the dietary restriction time. This is due to the fact that the body is still in a state of energy saving for some time. In this case, all the excess energy that comes with food begins to go into "reserves." In addition, a kind of "protection mode in case of repeated starvation" is included.
To prevent this from happening, you need to get out of the diet correctly. For starters, discard all thoughts of celebrating the end of the diet with a "belly feast." Do not even dream of eating your fill after it ends. It is best to keep the restrictions for a couple of days, but not in such a harsh form.
Calorie content and serving size should be added gradually. This is best done using the same foods that you ate on your diet. You can include a few more foods for variety with a similar composition. Food that was completely banned during the diet, start eating later and in very moderation.
To get started, add foods rich in vitamins and microelements to your menu. These include fruits, dishes from vegetables and greens, lean meat and milk, cottage cheese and low-fat cheese. Then add soups and fat-limited meals. High-calorie foods such as baked goods, sweets, and fatty foods should be the very last to be included in the diet. However, it will be better if this does not happen at all. As a result, you need to come to a proper diet, which must be observed at all times.
Stay optimistic for complete victory. You have already endured so much, so will you really give up at the last stage? Successful exit from diets and proper nutrition in the future will allow you to maintain the achieved result.
