We all have our weaknesses and we are all human. Some people can not resist chocolate or ice cream, some people to pizza or some other food or candy. These foods are the equivalent of drugs, often for those looking to lose weight.
It takes all the willpower to skip the section where these foods are on the shelves of the market. This little problem should lead us to think. Rarely a single thing that a person does will be sabotaging their efforts to lose weight and gain muscle, but it's a lot of little mistakes that make the effect.
There are some incredibly simple behaviors and strategies that we can all add to our nutritional goals and training plans and they will have a positive effect. Let's talk about some of these strategies, effective and surprisingly simple, to lose weight more easily than you should not have stopped to think today.
In isolation, these simple tactics will have very little effect. Used alone, without any other changes in diet and exercise plan, these strategies will not have great significance for weight loss. However, as already mentioned, there are often the many small errors added to the lack of results, and these are some simple mistakes that can be avoided, resulting in an accumulated effect in a positive direction.
They are some of the oldest and simplest tips you have ever read. They can be so old and so simple that most people with the best of intentions about their nutrition and exercise plan do not follow these simple concepts out of sheer negligence. These tips are more about behavioral and psychological changes than nutritional science, study results, or research.
Never shop in the hungry market
This is one of the most effective strategies to avoid buying the junk foods , which end up being a temptation in your home!
Make sure you eat something before you go shopping in the market and you will be able to resist the rubbish that you often find on your way with your cart. If you go shopping without a good meal on my stomach, you will often come home with a crap family size box and feel sick for days after eating the whole box!
Hunger and human appetite are regulated by an incredibly complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors, and other forms beyond the theme of this article. Suffice it to say that we often make quick decisions and impulse buying certain foods because one or more of these factors are present when we are shopping on an empty stomach.
Translating, your "willpower" to resist these foods will be much higher if you eat something healthy for at least 20-30 minutes before you go shopping. You can plan your meal schedule so that a meal is made before going shopping, or making a snack( at least 20-30 minutes before shopping), which will have the desired effect.
A yogurt with granola is a good choice, or half a cup of cottage cheese and a handful of nuts. A protein shake will suffice, but the solid food tends to be more satiating.
Never have cookies at home
This tip is a logical extension of tip number one. If he does not enter your shopping cart, he will not be in your home. However, many people use excuses like "I have cookies for the kids" or "my( husband)( wife) keeps a box of cookies in the kitchen cupboard" as reasons why they can not avoid the snacks that come intheir diets and sabotage their efforts to lose weight.
Many of the foods we eat that we know we should not eat are impulse-based. Controlling the momentum takes a while, but no one will deny that it is much harder to resist this urge if your favorite nonsense is under your nose. This is human nature.
Remember that an impulse is defined as "a sudden desire, will, inclination."This means that it is short-lived and that it will go away after a while, so it is a matter of not having food in your home that allow you to act on the momentum.
As for the husband's excuse, children, etc. This is more a matter between your children and / or him / her. If children should eat these things? Not! So you're easy to feed your kids with foods that you know are not healthy for you?
The result is that these foods should be consumed from time to time by children and adults, not staple foods that can be found in your kitchen. It's more a matter of teaching children good eating habits so they do not end up as overweight and unhealthy adults.
As for the spouse, for being his spouse, he needs to support his efforts by making some small sacrifices. If you were an alcoholic trying to avoid alcohol, you( or at least you should!) Would expect your partner to not drink at home. If they will not support your efforts then it is advisable to have a good conversation.
Eat in smaller dishes
The first two tips for losing weight are common sense, this is not so much. However, it helps, though not on a large scale. Again, how much we eat is based on many variables. One of them are the visual elements of looking at the food we are about to eat. We are extremely visually oriented and part of the decision of how big an object is should be comparing to other objects, in this case the food we put in the dish compared to the size of the dish we put the food.
People will put less food on their plates if they are smaller. A full smaller dish looks much more full of food than a large one with the same amount of food in it.
Now, this is just a minor suggestion that we have to self regulate the amount of food we eat, and that other feedback cycles( ie, hormonal, psychological, etc.) can easily beat this strategy. For example, you could simply repeat a second portion using the smaller dishes. However, probably over the course of a month, a person may end up having fewer calories in total using this strategy.
Again, as already mentioned by itself, this strategy probably has no effect on your efforts to lose weight if there is not a diet and a specific exercise plan involved in the general equation. However, it is a simple little change that can improve your efforts. It would be interesting to see a study on this, but whatever effect it may have, will be subtle and rather small. Even so, in the course of a year he can help.
The lesson here is, we are all human beings and we all have our weaknesses. The trick is to know your weakness and develop strategies to deal with it. How well do you know yourself? I mean, do you know what puts you out? Have you examined this question about yourself? It is essential to recognize the signs that sabotage your efforts. We have them all. Find yours and take steps to avoid them whenever possible.
For example, try to make a list by describing the things you know that tend to get you off the line and how you react and then add a column to know how you can handle it to continue to lose weight. For example, you could write "arguing with my crazy mother makes me anxious and I eat things I should not soon after that," which would be followed by a suggestion of steps to change this, such as "always having a meal just before talkingwith mommy "and" only receive calls from my mother when I'm ready and able to deal with her "and" go on a walk right after I talk to her to ease the pain and give me time to overcome the urge to eat bullshit" and so on.
Develop strategies to combat your known problems. For example, doing grocery shopping on an empty stomach means you'll probably end up buying a box of junk. If you go shopping with something irritated, you will buy more food that you do not need, and it is one of the many ways that the human being unloads when looking for some comfort. Hence, the term "comfort foods", is usually used for chocolate, ice cream, and so on.
- Learn what leads you to negative behavior.
- Learn to identify when it's happening.
- Develop strategies to deal with it.
What are you going to do about it? This trip is also highly individual. For some, working with a therapist or behavioral specialist, for some it is the reading of some good self-help books, and for some activities such as meditation, joining in support groups, among others. It is also a long journey.
The purpose of this article is not very provide tips for the success of your efforts to lose weight but to really remind people what is stated in the introduction of this article: most people fail in their goals of losing weight and keepa diet not because of a single mistake they make( with exceptions), but because of many small events that have a cumulative effect that sabotage their efforts. If the tips in this article helped, this is great.
Some people are surprised at how many extra calories they get into their diet through the snack foods they're not counting on, or the fact that they tend to use the lift, when they could use the stairs, and so on.99 out of 100 people who say "I tried everything and nothing worked" actually translates to "I did not stay in any plan long enough for it to have the expected effect and I sabotaged myself with little habits that have gone missing andwith negative behaviors ".