“How to lose weight?” The process, which starts by searching the question, sometimes goes well, but in the finale, the human succumbs to his soul and becomes the victim of the eating habits he cannot change … Or is it not? Let’s examine the situation with scientific references.
One of the most asked questions on google is “how to lose weight?” is the question
There is a surprising amount of information (and misinformation) available on the internet. however, weight gain is rising at an alarming rate, and obesity levels are rising around the world. Every year two out of three adults try to control their weight. women are more likely to try to lose weight. Scientific analysis shows that any diet can be effective in the short term. Some people who diet can lose weight relatively quickly. However, the story rarely ends in the long run, as you may have personally learned the hard way.
Most dieters gradually regain their weight. Numerous studies have found that whether carbohydrate, fat, or protein alter macronutrient ratios apply to all diets: related research. It showed that the more diets you try, the more likely you are to gain weight in the future. Again, according to research by UCLA, the idea that diets lead to permanent weight loss or health benefits is hardly supported. “
Why do diets fail in the long term?
There are many biological, psychological and social reasons why diets end with weight gain again. We will discuss two main issues starting from our human physiology.
When you diet and lose weight, you always lose the mix of muscle and fat, both of which are metabolically active: they burn calories (by burning more calories than muscle fat). Your body needs a certain amount of energy (known as your resting metabolic rate) to keep all of its cells working for your survival. With less muscle and fat, the amount of energy your body needs to take decreases. At the same time, your metabolism becomes more efficient and essentially runs on fewer calories. As a result, to sustain weight loss in your lighter, more efficient body, you should now consume fewer calories on a daily basis than you did before.
In order to maintain the weight you have lost, it is very important to maintain the changes that cause these weight loss. however, most diets are strict and unsustainable. On average, weight loss attempts take four weeks for women and six weeks for men. So, by following a strict diet plan for a few weeks, but then returning to your old eating habits, you can start gaining weight soon after.
From a psychological standpoint, diets often ban a certain food group, such as carbohydrates or fats. Foods containing “too many carbohydrates”, “too much fat” or “too many calories” are considered “bad”. Unfortunately, the ban is actually backfiring.
Another study… according to the article published in the scientific journal Appetite, investigated the role that psychological banning of foods such as chocolate, chips, sweets and biscuits can play in dietary failures. The researchers found that those prone to binge eating who were told to avoid eating their favorite snacks for 24 hours consumed about 133 percent more than those who were not instructed.
Alternative to diet
The first step to ending the dieting cycle is to acknowledge that short-term measures have short-term consequences. We must make real, sustainable, long-term changes in our actions to improve our health, lose weight and keep it at bay. This may not seem like a surprising explanation. However, it is worth reminding ourselves that many of us are still attracted to intense diets and quick fixes. Any weight you gain did not show up overnight and will not disappear overnight. Unfortunately, very few of today’s diet industry are ready to say this. diet does not have a shortcut, long-term health and weight loss is a lifelong process. To change that, we need to go through permanent behavior change.
However, changing our behavior is not as easy as it seems. If it was simple, we could figure it out on our own … we may know we need to eat more vegetables and be more active. Knowing the theory is different from being able to put it into practice. There is probably a gap in life right now between what we know and what we do. what is in between this gap? your psychology, including your beliefs, perspective, and emotions. The key to sustainably losing weight and living a healthier life is understanding how your psychology affects your behavior. Behavior change is self-regulation, motivation, and habits that are three essential elements of psychology.
For these, you must stop counting calories. Adjust your body’s hunger and satiety signals. If you are not hungry, you do not need to eat whatever your calorie budget says;
“Eat less, exercise more. It’s hard to follow, but four easy words to understand with proven results for weight loss. To incorporate this mantra into your life, let the setting work for you. Eat smaller plates, keep fruits in a bowl on your table.” and keep the chopped vegetables at eye level in your refrigerator.When parking your car, consider a spot away from your entry location and always use the stairs when available. proven to support exercise.
“Don’t limit yourself to the food you love completely. life is too short to give up the pleasure of food. however, it is often essential to make smart choices in order to live a long and healthy life. “
The key to a healthier life is hidden in the motivation to sustain this for life.