Ilma jaotuste ja piiranguteta: kuidas Ameerika toitumisspetsialist kaotas 45 kg kaalu?

Many people associate weight loss primarily with diets and severe restrictions: nothing sweet, salty, fried or floury. To prepare ourselves for such “deprivations”, we often postpone weight loss until the next Monday, which never comes.

Once thought so and the American Ilana Muhlstein, today one of the famous Californian nutritionists. She was overweight as a child and teenager, but it wasn’t dieting that helped her lose weight.

Ilana’s weight problems began after her parents divorced. Probably, tasty but unhealthy food helped the little girl to cope with stress and suppress unpleasant emotions.

When I was about four years old, my parents divorced, and from then on, every picture of me held food in my hands.

Overeating became a habit that was not easy to get rid of. The girl was getting bigger and bigger, and on the background of extra pounds, other consequences of such a diet became apparent. When Ilana was in school, she began to have problems with sugar and cholesterol levels, as well as high blood pressure. The doctor advised sending the girl to a special summer camp for weight loss.

Ilana liked it at the camp: no one judged her for her appearance, and the food was organized so that she managed to lose weight without problems and severe restrictions. However, when she returned to school, the pounds did not wait for her. This happened several times, until finally the girl decided to get rid of excess weight once and for all.

The main problem of Ilana was that she liked to eat a lot and could not give up the feeling of satiety. Therefore, she decided to choose foods that can be eaten in large quantities without gaining pounds. It was the camp that prompted her to this idea: despite the limited diet, there was always such food there. The result exceeded Ilana’s expectations: during the next year she managed not only to maintain her weight, but also to get rid of a few more kilograms.

Gradually the girl developed some simple, but no less effective rules that helped her to lose weight by 45 kg. Ilana shared her experience in the book You can drop it! (English: “You can drop it!”). Here are seven seemingly obvious principles she recommends following.

Eat more vegetables

Vegetables are low in calories but high in vitamins and fiber. The former helps to maintain the overall health of the body, while the latter helps to improve digestion. You can prepare a lot of simple and varied dishes from vegetables, and you can eat them in much larger quantities than, for example, meat.

Eat more protein

Many people especially rely on protein when building muscle mass. However, this element is important even if you want to lose weight. It ensures the normal functioning of the body, as well as helps you stay satiated more and not lose muscle.

Don’t avoid carbohydrates

Like fats, carbohydrates come in many forms. “Good” ones, which are found in brown rice, whole-grain bread and cereal, for example, take much longer to digest than “bad” ones (found in white bread, pasta and sweets). In reasonable quantities, they do not interfere with weight loss, and moreover, provide the body with energy.

Joo vett

Perhaps this is one of the most common tips for thinners. But it is also one of the most effective. Water balance really plays an important role in metabolism and the condition of the body as a whole. Lack of fluid can provoke overeating and stagnation of harmful substances in the body.

Do not neglect spices

It is believed that burning spices, such as chili peppers, accelerate the metabolism and help you get rid of unwanted pounds faster. But even if you don’t like spicy foods, common spices can significantly diversify the flavor palette and make even the simplest dish tastier.

Keep a food diary and track your weight

Record and track when, how much and what you eat. This will help you figure out if you’re overeating and help you determine your daily calorie intake. Keep a diary either in a notebook or in a special app on your smartphone.

Also try to track your weight: changes will show you how certain foods and activities affect your body. This way you can adjust your diet and the level of exercise. In addition, visual results will give you extra motivation. However, don’t get hung up on numbers – everything should be in moderation.

Don’t make excuses

Perhaps the main principle of Ilana – to change the attitude to weight loss as such. Do not take it as a punishment, do not give up your favorite dishes and do not promise yourself to “start on Monday” – these are common mistakes that only lead to breakdowns and rapid weight gain. It’s important to realize that you are changing habits consciously and for your own good.

Choose the right foods, not because you “have to,” but because it makes you feel better. Exercise, not because you “have to” but because it will benefit your body. Only by changing your approach to weight loss will you stop resisting it and be able to make changes in your life more easily.