Reset, Reevaluate and Restart!
In an era of diets ruling people’s lives, let’s change the rules and Rule the diet, Don't let the diet rule you! Today, Concepts of weight loss and diets have become a fad in nature, promoting an unhealthy body image. These do not serve a realistic purpose as such goals cannot be achieved overnight. “Reset, reevaluate and restart” is a far better approach when it comes to healthy eating. We often follow specific ‘Diets’ to achieve our fitness goals. And most of us know "diet" as "a highly restrictive program of eating in order to alter our weight." In fact, I believe, To lose weight for a longer span, lose the diet. Since it is a temporary change in our food habits, It does not last for longer period of time. As a result, it causes weight gain. Overly restrictive diets, cause our body to starve which may lead to a Binge cycle later on or adversely affect your metabolism. Here is a brief guide to understand diets better.
Why diets are not recommended for longer periods of time? And what does it actually do?
Now reflect back to the time you were on a diet or restrictive eating. Did you lose weight permanently? Was the practice sustainable? What were the after effects? The answer won’t be affirmative. This is because, Dieting goes against a lot of the intuition that our bodies have developed over centuries of evolution. In fact, Dieting can actually cause you to gain weight over time to a level that goes beyond your set point weight, or the weight that
best supports your body. And since restrictive eating is against the natural course of meals, Diets train your brain for to make food harder to resist. Because our bodies are complex, delicate miniature ecosystems, disruptions in some hormone create disruptions in others. Eating a low-calorie diet can actually increase the levels of cortisol in our bodies — and that’s the hormone related to stress. This might actually lead us to eat more by setting up
a reward system in our brain. This can also lead to eating disorders such as binge eating disorder. Other than this, You don’t learn how to truly nourish yourself. Instead, you’re in a constant push-pull, driven by your dissatisfaction with your body, between wanting to lose weight and learning how to feed yourself to support your body’s equilibrium. It also promotes an unhealthy body image as it is more about beauty than wellness.
What should you do instead?
One should start with changing the ultimate goal of looking good into “feeling good”. Mindfulness and acceptance is the key to consistency. Thus it is about maintaining an overall balance and discipline. Diets can be recommended to jump start your fitness journey but for a permanent change, one should eat from all food groups. Instead of taking a cheat meal once a week or once a month, maintaining a 80:20 ratio everyday is preferable. This means, that 80% of what you consume in a day ought to be healthy and 20% of your meals can include food items you love. This way you can never lead to binging. Although excessive sugar and processed foods are not recommended. These food groups can be replaced with healthier options. Stock your pantry according to this ratio. Your appetite and cravings are a result of the demographics and geography as well, so when those factors change, it gets tougher to continue restrictive eating. That’s why there should be an overall discipline in your eating habits. Ditch the habit of cutting down on solids or counting all your calories, and start eating mindfully. Finally, take up this non-diet approach and focus on your fitness routine with mindful eating habits.
The Plate Method
The plate method is one of the best meal planners. This meal planner controls both total carbohydrates at meals as well as calories. This is accomplished by making non-starchy veggies the star of the show and having starches and fats take a back seat. Protein foods come to the rescue to help one feel satisfied with reduced carb content. Dessert gets a make over- fresh fruit is featured vs. cakes, cookies or candies. It also helps you control portion sizes of starchy, carbohydrate-containing foods that have the most impact on blood glucose levels. It focuses on eating more non starchy vegetables, which are low in carbohydrate and calories and high in vitamins, minerals, and fiber. It also helps you get enough lean protein.
Start today by filling half your plate with non starchy vegetables. Then fill one quarter of your plate with whole grain or starchy foods and the remaining quarter with lean protein foods. The Plate Method includes fruit and low-fat dairy on the side, as your meal plan and calorie needs allow. Healthful fats,
which can be used in any section of the plate for food preparation or as condiments, are also key ingredients. This is the best way to exercise balanced portion control. It might make losing weight a little bit easier.
Eating right and staying active is all weight loss is about. The non-diet approach just helps this process last longer. Use this techniques of mindful eating to reset, reevaluate and restart your fitness journey and live a healthier, happier life. Its all about changing your habits to ones that adhere to a healthier lifestyle.