A factor that is absolutely essential to understand the logic of returning to a healthy weight.
Nothing is further from reality. The key factor for success is not having the best miracle diet and simply beating yourself up, but understanding the concept of adherence and applying it .
Adherence: basic description
Let’s not fool ourselves, miracle diets are suffered and end up being boring and very difficult to follow . In the short term they may manage to give rise to first apparent successes, but sooner rather than later they are abandoned due to the imposition of an unrealistic discipline. And ultimately the results achieved can end up collapsing like a house of cards.
Adherence, on the other hand, means being able to maintain a change over time. To be successful, it is essential to accept and integrate the new dietary change as something new that is going to be acquired. In other words, attainable goals with which we are going to commit ourselves. And once these first changes that generate good habits have been established, we can be more ambitious if we wish.
The importance of eating habits
When we hear the word diet, the achievement of rigid and uncompromising recipes comes to mind for all of us. From HealthyMortel.com we see this imposition of meal plans as very unnecessary. That is why we recommend starting with reasonable changes in which the acquisition of new healthy habits. We must be realistic with our previous habits and our day to day and allow us versatility when making menus.
The most interesting thing is to gradually stop eating certain foods or certain ingredients and introduce new interesting substitutes. We are creatures of habit and our routines cannot change from one day to the next.
There are healthy foods that do not attract us much at first sight. Even so, over time they manage to be to our liking and even enjoy when the body has come to integrate them into its new eating routine. Of course, if we want to be successful and adhere to them, we cannot change our diet overnight .
How to build adherence little by little
For example, a diet planned by a nutritionist tells us that for breakfast we have orange juice, gelatin and whole wheat bread with ham. It is possible that week after week we get tired of this breakfast. Well, grace is knowing what is healthy to eat and what is not, gaining adherence. Maybe we even discovered that what the dietician has recommended is not a panacea either.
First steps to follow
To begin with, for example, we can stop eating pastries as a first step. Then switch from commercial brands of cereal or muesli, which come with added sugars and palm oil, to oatmeal or homemade muesli with a little honey. Or the industrial wheat bread with which we make a sandwich for another bread made from another cereal or more whole or artisan is already a first important success.
And there is no need to eat ham and fresh cheese until bored. We can make an omelette, because despite the fact that eggs have been demonized so much for years, it turns out that they are a very healthy food, full of nutrients and one of the most valuable sources of protein.
We can also add other foods that fill us up and provide us with good nutrients , vitamins, fiber and color such as nuts, strawberries, avocado or grilled asparagus.
The success to lose weight is that there is no diet
Losing these kilos is one of the purposes that is most difficult to fulfill and is basically due to a bad approach. In this article we have understood why following certain diets without learning certain eating habits generally ends in failure in the vast majority of cases and how to solve it by achieving adherence.
There are some first steps that already have a great impact on improving our condition, which have to do with adapting our purchases, food preparation, etc.
Putting aside old bad eating habits and gradually embracing new changes guarantees our adherence, since wanting to perform the bikini operation in 2 months is unrealistic. Those 15 extra kilos that have been gained in 15 years are not going to go away in such a short period of time . Or if they leave, in addition to putting your health at risk, you can have a rebound effect by recovering them by getting fed up with the diet.
The duration of the diet is important in order not to return to the previous state, so changing your eating habits and integrating them well is the best guarantee. Keeping these general guidelines in mind, one can achieve small victories that will be the ultimate long-term success.
Bibliographic references
- Fischler, C. (1995). The (h) omnivore (taste, cuisine and body) . Barcelona: Anagram.
- Harris, M. (2002). Good to eat . Madrid: Alliance.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.