How to approach your diet
When thinking of the word "diet", we often associate this word to a special fixated set of restrictions, whether that be what type of food to eat, how much to eat, and others. Although these may be true, a diet doesn't need to be a taboo restriction of food that makes you miserable. If your goal is to lose weight, there will be certain restrictions you will have to maintain, but making these restrictions too rigid or unrealistic can cause you to relapse on your weight loss goals in a phenomenon that is known as "yo-yo dieting". "Yo-yo dieting" is an occurance where someone can possibly lose a certain amount of weight, but end up regaining all of the weight they have lost, similar to the motion of how a yo-yo can go up and down on a string. When you approach your diet from a perspective of making long term lifestyle changes, it can be easier to set your restrictions to something you can realistically maintain.
Here is a video about dieting from a certified personal trainer on Youtube, Mr. Jeff Nippard:
Habits that lead to weight gain
Food is not only a means for nutrition and survival for humans in our times. Unlike the cavemen of the past, we eat food for social reasons, emotional reasons, and even for no reason at all. Making simple cutbacks on unnessecary eating can help us to lose and maintain lost weight. Some of the food-related habits that can lead to weight gain include: Social eating : eating with family or friends. Night eating : snacking throughout the evening and night. Emotional eating : eating in response to a variety of emotions Distracted eating : eating when doing something else (working, watching television, doing household chores). Making substiutions in actions or changing the way you eat during these times can help to alleviate the overconsumption of food. Maybe instead of snacking when youre bored or feeling down, you can talk to a friend or go for a walk outside. When you eat a main meal such as breakfast, lunch, or dinner, try eating without watching the TV. If you eat at a table and focus on the meal you eat, you can be mindful of what you eat and find it easier to know when you are full.