Sometimes it is difficult to control yourself, especially if you like to eat (and who does not like?). During the research of the Institute of Nutrition, nutritionists were asked to calculate how many calories a day they receive. As a result, it turned out that even professionals exceeded the norm by at least 10%. Therefore, it is easy to understand why we can not lose weight, even after watching every piece that we eat. About how to lose weight properly so as not to gain weight again later and this article will be discussed.
It turns out that this problem can be solved: start a diary in which you will write down everything that you eat. Studies have shown: this method does not just help you lose weight properly, it will change your attitude towards food in general. An experiment was conducted: a certain number of nutritionists wrote down each chocolate bar in the diary, each apple they ate, the rest of the participant was offered a simple carbohydrate diet, they did not keep records. As a result, it turned out that those who led the diaries, lost weight faster than those who were on a diet. When working with the diary, everything was taken into account: weight, height and characteristics of the organism. And the most surprising thing: the number of dropped kilograms depended on the number of days during which the diary entries were kept.
Here are five reasons why it is useful to keep such a diary, even if you are skeptical about diets.
1. YOU LEARN TO EXACTLY ABOUT THE NUMBER OF CALORIES CONNECTED FOR THE DAY. We tend to minimize the calorie content of our diet. The situation is aggravated especially when we have dinner outside the house. In 2010, a study was conducted: 105 complex meals were tested in various fast food restaurants, after which visitors were asked to determine the number of calories in their order. The coincidences were mainly related to drinks and snacks. As for the main dishes, only 38% of the respondents could answer correctly. This is a feature of human perception: the more dishes, the harder it is to guess. The same happens with distance and height.
Even professionals can not cope with this task. In one study, 200 food tasters were interviewed. They were asked to name the number of calories contained in the main dishes of some restaurants where they used to be. Surprisingly, none of them could even get close to the right answer. The range of opinions was from 200 to 700 kilocalories in the discussion of each dish. So, stop assuming and start counting. There are many tables that show the caloric content of different foods.
2. YOU WILL STOP TAKING UP THE APPETITE. Make a detailed list of the dishes you ate yesterday, make sure that you remember exactly what you ate for breakfast, lunch and dinner. And be sure to indicate the chocolate you've eaten on the way to work, and packing the nuts ... If you cooked, put on your list and what you tried.
It happens like this: the girl carefully keeps a diary, everything accurately records, but can not understand why she can not lose weight. Then she remembered that she always chews chewing gum. And in fact in each pillow on 9 calories, and in a standard packing contains almost one hundred. If you record everything that you eat, the choice of products will become more meaningful. For example, if you constantly order a cappuccino (one cup is 320 kcal), by starting to keep a diary, for sure you will switch to regular coffee, in which only 2 3 kcal. Remember that small excesses in food lead to six extra pounds per year!
3. YOU, FINALLY, UNDERSTAND MY ERROR IN THE CHOICE OF DIET. Sometimes it happens that a woman thinks that she eats a lot of vegetables. She constantly thinks that she sits on one cabbage - broccoli, colored, Brussels. And only after she began to write down everything she ate during the day, found that she actually ate vegetables only once or twice a week ...
4. YOU UNDERSTAND WHAT YOU ARE CORRECTED. Experts advise: in order to properly lose weight and not to gain weight then again, you need to overcome the craving for overeating. To do this, you need to record not only what you eat, but also in what circumstances you usually eat too much. For example, you eat a lot of chocolate, because at work there is a machine with chocolate bars. Or often drink a milkshake, because on the way home, go to the cafe. Or you pull for something crunchy when watching TV. When you trace such a connection, you can try to break it. Keep fruit or berries on hand. Choose another path to the house: if there is a park nearby, take a walk. If stress causes you to eat, better instead of the kitchen go to the bathroom - relax in a warm foam.
An added bonus: once you start controlling each piece you eat, you will involuntarily chew slower, and the feeling of satiation will appear much faster than when you unconsciously and mechanically absorb food.
5. YOU WILL BE SATISFIED WITH THE ACHIEVED RESULT. The diary helps to correct your mistakes and track the dynamics. For example, comparing the number of kilograms dropped last month with the current one, determining products that more effectively affect weight fluctuations, and so on.
Allow sometimes and small indulgences. If all month you bravely kept and did not eat a single candy, you can afford to enjoy a small delicacy. You'll see, you'll like it.
How to keep a diary
Find the golden mean
The diary can be arranged as you like - it does not matter. You can have a thick notebook or buy a diary if you like to write by hand. If you prefer to print, then conduct an electronic version of the diary on your home computer. Most importantly, you need to treat your records as a hobby that gives pleasure. Everything that is done with pleasure is much more efficient and effective.
The most necessary information for writing: the time of food intake, what exactly you ate and how much. It's better to get used to making notes right after you've eaten. When you want to sum up at the end of the day, it will be difficult to remember all the details. If you have a computer version, do not forget to carry a spare with you - in the form of a small notebook, so that on occasion, after dinner at a restaurant, for example, you could write down the amount of eaten and drunk on the spot, noting the content of nutrients in the products.
Nothing extra
Organize your diary entries structurally so that they reflect only the most useful information. For example, if you constantly need to chew something, then skip the page into two columns: in one you will record how much you wanted to eat, and in another, how fast and how fast you got enough. If you seize the troubles and experiences sweet, describe in your diary the emotions that were most felt at the time of absorption of the "medicine".
In addition, if you are trying to get rid of the habit of eating something especially tasty for sleep, for example, your favorite ice cream, the stock of which you always have in the freezer, mark in a separate column the asterisks moments when you managed to resist. At the end of the month, sum up the victories and organize yourself a sweet reward.
Be honest with yourself
Do not forget to write down every scanty piece, every spoon of dish that you try, refreshing sugar candies, in general, anything more than a seed. Also do not forget about the drinks. They also contain a lot of calories. Very many do not consider it necessary to include in their records a glass of dry wine (120 kcal), juice from the package (280 kcal) or a small bottle of sweet soda (220 kcal).
Standardize the menu
Counting calories will be much easier if you are 2-3 times a week for breakfast and lunch there is one and the same. For example, oatmeal or buckwheat porridge plus yogurt for breakfast and a salad with turkey or chicken for lunch. It is important that you like these dishes.
Analyze the facts
No matter how diligent and careful you are, the diary itself can not affect your character and change your habits until you begin to analyze your actions. Select the time in the evening to calculate the calories you received per day. It is useful to note which groups of foods you use, if necessary, adjust your diet.
If you have the opportunity and means, consult a professional. Today, the services of qualified nutritionists are available, but so far, unfortunately, only in paid clinics. Experts will tell you how to lose weight, do not gain weight again. Very important is a positive motivation: reward yourself for manifestations of strength of mind and steadfastness. For example, if you managed to hold out for a month and not deviate from the plan, you can make yourself a gift: new shoes, a handbag or a dress. It will be a wonderful emotional stimulus!