Why don’t diets work? 10 main rules to stay slim

Dear reader, we present to you our beauty columnist, Eileen Tsarkova!

Eileen is an active nutritionist, gastroenterologist, internist, naturopath and aromatherapist, health coach, and integrative medicine doctor with a holistic approach. And now he will share with us his knowledge in the field of both physical and mental health, nutrition and much more.

In this material, Eileen will tell you why diets are ineffective and how to preserve beauty and slimness without serious restrictions.

Eileen Tsarkova

How! I started to lose weight very well with this diet, but the number on the scale has remained at the same place for two weeks! I can’t stand boiled broccoli anymore and I want something really tasty…

This situation sounds familiar to many people. At first the diet seems like a salvation, but soon disappointment begins: strength runs out, weight increases, and then it begins to grow completely. And we watch with horror and even interest as the lost weight returns. Why is this happening? Let’s figure this out.

Evolution and diets

Our ancestors lived in conditions of food scarcity for thousands of years. Periods of “plenty” were rare (for example, after a successful hunt or harvest festival) and translated into long daily lives with very limited and meager food that required effort to obtain. In the process of evolution, protective mechanisms have formed that help survive in conditions of nutritional deficiency.

When food became scarce, metabolism slowed, energy consumption decreased, and levels of the stress hormone cortisol increased. It “preserved” fatty tissue as a reserve and contributed to the breakdown of muscles that consume the most calories even at rest. At the same time, the hormonal system continued to respond to a sharp decrease in nutrients, changing the activity of leptin (satiety hormone) and ghrelin (hunger hormone), forcing a person to overeat as soon as he finds food.

This is why most restrictive diets produce short-term results. We lose water and muscle, not fat, and when the diet is over, the smart body tries to protect itself in case of a new “starvation” period and accumulates fat tissue.

What to do instead of dieting?

How to regain and maintain a slim figure forever without harm to your health and psyche? After all, the constant fear of “eating something extra” leads to eating disorders, feelings of guilt and even neurosis.

It is important to understand: Our body adapts and changes according to the conditions it experiences. If you want to change, you must change these terms. And new conditions should be comfortable, pleasant and sustainable, and changes should be gradual.

Where should you start?

Mindful Eating

The diet should consist of a variety of natural and natural foods. They provide the body with all the necessary nutrients. The paradox here is that it is not just an excess of calories that leads to a slowdown of metabolism and the accumulation of fat, but a lack of essential natural nutrients that are part of the entire team participating in metabolic processes. Thus, the body does not need to be forced to starve, it needs to be fully nourished. Avoid processed foods, sugar (added to 80% of processed foods), flavors, colorings, trans fats and artificial flavor enhancers. All of this often tricks our taste buds into eating more of the “wrong” food. Let half the plate be filled with fresh vegetables and herbs, and snacks include only natural gifts filled with life-giving energy, such as fresh and juicy berries, aromatic berries, raw nuts and seeds.

Paying attention to food absorption

It is important to comply with the rules of eating behavior. Eat slowly, chewing thoroughly, in a calm environment. The serving should not exceed the volume of two palms. Avoid screens while eating and don’t eat before bed.

For good digestion, you need enough water (it is better to drink before meals), fresh vegetables and herbs. Add lemon juice, spices and herbs to your meals; These not only enhance the taste and appetizingness of meals, but also aid digestion. Remember: only food that tastes really good can be digested.

Eat when you’re really hungry

Learn to distinguish physical hunger from emotional hunger. We often reach for food not because we need nutrients, but to cope with stress. It is better to replace the pleasure of “delicious” food with healthy recovery methods: breathing practices, yoga, walks, creativity, pleasant aromas. You need to constantly examine yourself and add to the list of things that can delight, entertain and inspire you. It is also important to realize that food becomes part of rituals: in social situations, people eat 30% more, even if they are not hungry. Remember: the holiday is about emotions, not the abundance of food; Meeting friends is about communication, not pizza.

Reducing the toxic load in the body

Toxins attack our cells, depleting the body’s resources, causing inflammation, swelling, allergies, and even chronic diseases.
Start small: Give up bad habits, read the ingredients of the products, choose environmentally friendly hygiene products, cosmetics and household chemicals.

Maintenance of microflora

Healthy microflora is the basis of immunity and metabolism. Pathogenic bacteria, parasites and fungi produce many toxins and harmful substances, steal proteins, minerals and vitamins from us, and also directly affect our hormonal system and food preferences, making us “want” this or that food.

Support healthy microflora with raw root vegetables, greens, seaweed, whole grains, legumes. In spring and autumn, implement gentle anti-parasite programs with natural remedies (herbs, therapeutic essential oils and natural sorbents). It is important to replace industrial sweets with natural ones (berries, berries and honey). Sugar is not only a source of excess weight and protein destroyer, but also the favorite food of parasites.

Organ Detoxification Support

In order for the cleansing organs to work well, supporting slimness and health, you need to drink hot water on an empty stomach, include fiber, healthy fats and bitters in your diet. Replace tea and coffee with herbal infusions. It is important to maintain skin health and capillary activity with daily contrast showers. Regular self-massage of the abdomen and moderate consumption of animal protein will help the body cleanse itself naturally.

quality sleep

Go to bed at 22.30 at the latest and sleep for 7-8 hours. This strengthens the nervous system, reduces stress levels, reduces the risk of overeating and cravings for “food pills.” Limit the use of gadgets, especially before going to bed, as this disrupts the functioning of night hormones responsible for rejuvenating and maintaining the body.

Daily physical activity

It is important not only to force yourself to exercise, but also to choose types of mobility that are pleasant and do not require excessive effort. Regular physical activity maintains the functioning of the circulatory and lymphatic systems and is extremely important for energy production by mitochondria (the cell’s energy stations). Movement helps cells take in more oxygen and utilize glucose before it turns into fat, and helps the nervous system relieve stress by reducing cortisol levels.

taking care of your body

Being sensitive to your body’s signals will eliminate impulsivity and help you make informed decisions that benefit your body. Stop eating as soon as you are full. When fatigue occurs, rest your body instead of drinking a third cup of coffee. Help get rid of anxiety not by eating a piece of cake, but by doing breathing exercises, inhaling the pleasant aromas of essential oils or watching your favorite movie.

gratitude for what you have

Daily gratitude practices help shift attention from negative and anxious thoughts to positive aspects of life, relieve stress, improve mood and sleep, increase self-esteem and self-confidence, and improve relationships with people.

It is important to understand that the world around us is changing rapidly, and the body still acts according to the laws of the Stone Age – it tries to survive at all costs, constantly accumulating energy. The main activators of this process are stress and physical inactivity. The situation is aggravated by the easy availability of high-calorie food, which literally “runs” after a person (and not vice versa, as nature intended) and the low quality of consumed products. It is very important to return to the right relationship with food, without dieting or feeling guilty, to calm your body, protect it from endless stress and surround it with care and love.

Source: People Talk