5 tips to avoid bouncing your diet

• April 24, 2024

Normally, the cells of our body have registered what is the weight of always and will try to keep it stable, which means that when you make a diet, these cells are reprogrammed only for a certain time, but ultimately will try to return to its weight, so that again we gain the kilos lost. To avoid it, an alternative is to make a maintenance diet .

Dieting all the time is almost impossible, from a physiological and emotional perspective; the worst is that it can be even more harmful than the same overweight, as explained by the nutritionist Carmen Haro, Kellogg's Institute of Nutrition and Health , in the following video:

So, how to avoid bouncing and achieve your healthy body weight? Many specialists recommend carrying out a maintenance diet after the weight loss, which implies that it will be the step between the restrictive diet and better eating and living habits:

1. The objective is to make a maintenance diet (normocaloric) is to stabilize the weight for a minimum of 3 months. That's the kind enough for the cells to register a new "usual" weight, avoiding the typical rebound effect.

2. Choosing the proper maintenance diet is a fundamental factor. A low and sedentary person should not do the same diet as a tall, active person. You have to adapt the quantities and schedules to each particular case trying to lose weight eating as much as possible.

3. Once the restrictive diet is over, you should be able to eat everything in a balanced, varied and moderate way, but if one day you consider that you have eaten in excess you can compensate it with other meals throughout the day.

4. The maintenance diet should be perceived as something positive, a new path where health is not at odds with pleasure. You have to find the pleasure to eat healthy foods and to cook in a lighter way. In this way it will be easier to maintain these new habits and therefore also the new body weight.

5. The increase in muscle mass is a key to maintaining the basal metabolism increased, accelerated, so any increase in calories could be easily neutralized.

Remember that the best way to lose your weight is to do it slowly. You must have patience and not want to get the results effortlessly in a short period of time. It is recommended to lose between half and 1 kg a week, but no more, then perform the maintenance diet, this way you will avoid the rebound and you will be able to maintain a healthy weight.

Video Medicine: HOW TO BOUNCE BACK THE DAY AFTER A BINGE // 5 TIPS (April 2024).