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Weight loss without restrictions How to lose weight without hunger
Table of Contents
1. What's a diet?
Many people associate diet with temporary restriction of food and dietary waste to reduce weight, but the word diet comes from the Greek for "lifestyle". It has a completely different meaning than the term weight loss. It is a customary and individual way of eating characterized by the selection of a certain amount of products of the right quality.2. Where to start to lose weight
A goal must be realistic first, but there are other factors to consider. To set a good goal, it's worth using the SMART method.3. S
For example, you don't want to lose 8 kg, because 5 kg is enough, but pursuing a specific goal is more effective than just defining what you want to gain weight. An attractive goal must be satisfactory, it must be determined by the doctors that the deadline for achieving this goal has been set for us. But if a person wants to lose weight in 10 weeks or 2 weeks, he or she doesn't need to see this effect.4. Weight loss planning
To plan for weight loss, you need to first look at your current lifestyle, which is: your diet, physical activity, ?? the amount and quality of sleep and rest,?? your work and personal obligations. After analyzing these factors, you should consider what changes you can make. They need to be feasible. For example, a woman who is working on a different shift and has responsibilities after work will not necessarily be able to go to a fitness class 5 times a week, but instead she can.5. Not giving up all habits at once
Many people, when they start losing weight, immediately abandon all their previous habits, such as: stop eating sweets and salty snacks, quit sweetening drinks, stop desserting at parties, quit eating white bread. The introduction of many prohibitions causes growing frustration. Weight reduction is difficult and requires commitment, and too much restriction will cause the new way of eating to be a punishment rather than a way of taking care of yourself.6. How to lose weight without restrictions and hunger
Weight loss doesn't have to come with restrictions and constraints, you don't need to feel hungry during the process, but how do you do it?7. Prepare a food journal
Write down everything you eat and drink for a week. It's best to supplement it on a regular basis. This diary gives you a look at your eating habits: if you skip meals in the first half of the day and get up late at night, it's worth working on eating regularly. If you eat a lot of snacks at work, you should first replace them with a healthier version and then gradually give them up.8. Learn to recognize the signs of hunger and satiety
Planning a meal plan is important and helps to avoid uncontrolled food intake, but you don't have to eat meals according to a strictly prepared schedule with a watch in your hand. If you have dinner planned at 2:00 p.m. but you're not feeling hungry, you can move it. When you feel full during a meal, you should finish it. Your body knows how much food you need, so it's worth listening to the signals it sends.9. Develop a plan
People who lose weight often have scheduled meals and physical activity. However, there are situations that force everyone to change their plans. It can be a sudden delegation from work, a trip to a family or a reception with friends. In such a situation, it is not possible to implement established rules or it is very difficult. It is worth developing a plan B in case of such situations to avoid stress. It is worth planning how many pieces of meat we eat and what alcohol we drink at a meal.10. Why Is It Difficult to Lose Weight?
People who lose weight tend to make a lot of weight loss attempts, and it takes a long time to achieve the desired effect. The reasons for the difficulty can be: Too restrictive diet. The introduction of too many prohibitions and restrictions causes increasing frustration, and too many changes can be overwhelming. At some point it's difficult to achieve all the goals you set for yourself.
