Slim Without Diet

DO you keep spinning the cycle following the diet and lose weight (which was good) and leave the pattern again and gain weight (bad of course)? This is a cycle that can lead to depression, but most often experienced by anyone. According to nutrition experts Ellie Zografakis, RD, and Dale Huff, RD, CSCS, from St.. Louis, behavior modification strategies are more appropriate choice than a diet to help you break the chain cycle and implement lifestyle changes that last. To help you avoid this cycle, the following lifestyle changes bebrapa principle of both these experts who can be your guide.
1. Stop dieting. How possibly could lose weight without dieting? Reduce 500 calories a day for one week to lose weight as much as 1 / 2 kg. Most people can get the same results with a reduction of 500 calories with exercise and a little way to change food intake. With this method, you can avoid the negative effects of diets that are too tight.
2. Recognize the signs of internal fisik.Tanda symptoms such as stomach sounds, mild headache, fatigue, irritability and decreased concentration is a sign that you need an energy intake to maintain your natural weight. By identifying these cues and connect with the physical signal of hunger and satiety, you will be better able to regulate food intake and avoid overeating.
3. Use a scale to measure your hunger level. Using this scale, you will be more sensitive to hunger and satiety signals from the body. Use 0 to indicate the level of extreme hunger and 10 as stated level of satiety signals to the extreme. By applying this scale in mind, begin to read the signals from your body. Sebainya your target is in range number 3 and 8. If allowed to 0, you will eat too much and too fast, when the brain takes 15-20 minutes to get the message when the body is full. We recommend that you begin to eat when hungry are on the scale 3 and stop on a scale of 7 or 8, when you start to feel full and satisfied.
4. Distinguish between emotional hunger with physical hunger. Physical hunger is a process that appears hungry every 3-4 hours. If not listening to hunger signals, the hunger would fade and the body begins to slow down to conserve energy. 're Hungry because the emotion happens when you vent to grief, joy, anxiety or boredom on your food. Understanding the emotions when you satisfy with food can help you find a more appropriate way to handle your needs.
5. Neutralize food. There are no good foods and bad foods. All good food if consumed in moderation. Avoid a certain food will make you increasingly want to consume these foods. If you always had trouble controlling portions of certain foods, try it with other strategies, for example by measuring one pint of potato chip bags and then instantly restore the magnitude of the larder.