{"id":253,"date":"2014-12-16T17:56:45","date_gmt":"2014-12-16T15:56:45","guid":{"rendered":"http:\/\/www.dimakopoulosi.gr\/?p=253"},"modified":"2020-09-27T17:46:29","modified_gmt":"2020-09-27T14:46:29","slug":"eksypnoi-stoxoi-gia-meiosi-varoys-xori","status":"publish","type":"post","link":"https:\/\/www.dimakopoulosi.gr\/en\/eksypnoi-stoxoi-gia-meiosi-varoys-xori\/","title":{"rendered":"Clevel goals, for weight loss without a diet plan"},"content":{"rendered":"<p>Your body weight is at a <strong>balanced<\/strong> state and calories are a crucial part of this equation. Popular diets promise spectacular results. For instance, it is reported that if you eat a mountain of grapefruits you\u2019ll see immediate results in terms of weight lost. But, <strong>calories<\/strong> \u201ccount\u201d and you can succeed in losing weight by reducing the calories ingested through foods and beverages as well as by increasing the calories spent through <strong>exercise<\/strong>.<\/p>\n<p><a href=\"http:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/goal-new.jpg\"><img loading=\"lazy\" class=\"alignleft wp-image-357 size-medium\" src=\"https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/goal-new-300x93.jpg\" alt=\"goal-new\" width=\"300\" height=\"93\" srcset=\"https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/goal-new-300x93.jpg 300w, https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/goal-new-680x212.jpg 680w, https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/goal-new.jpg 1606w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Once you understand this <strong>equation<\/strong>, you are ready to set your own <strong>goals<\/strong> and develop a strategy to reach them. Remember it is not necessary to do this on your own. Ask for help from a dietitian or\/and from your friends. Also, reflect whether you\u2019re ready to make the required changes. You\u2019ll need to be <strong>organized<\/strong> in order to successfully <strong>manage<\/strong> the circumstances that will test your <strong>determination<\/strong> and endurance while some setbacks are unavoidable. It is important to address them as effectively as possible and carry on with your efforts.<\/p>\n<p>If you\u2019re dealing with serious health issues, you should consider those as well, while it\u2019d be good to bring them up to the relevant doctor. In order to begin your efforts on stable ground you should pay particular attention to the <strong>way<\/strong> you set your <strong>goals<\/strong>. Next we\u2019ll demonstrate how goals can help you lose weight.<\/p>\n<p><strong>Set \u201cclever\u201d goals<\/strong><\/p>\n<p>For your strategy to be effective you should set up to <strong>three <\/strong>goals a time (ex. every week, every month). Try and make your goals <strong>S.M.A.R.T<\/strong>., that is:<\/p>\n<ul>\n<li><strong>Specific<\/strong> : For example have a target like \u201cI\u2019ll eat one fruit a day\u201d instead of\u00a0 \u201cI must eat more fruit\u201d<\/li>\n<li><strong>Measurable:<\/strong> Quantifiable goals help you monitor your progress. For example say \u201cI\u2019ll eat one salad a day\u201d.<\/li>\n<li><strong>Achievable:<\/strong>\u00a0 It is more likely to reach your targets when those are realistic.\u00a0 You may set attainable goals and consequently, if they are reached, add more so as to work your way towards the main goal. For instance the latter may be to reduce the quantity of food you eat. It is possible to start by reducing the food eaten between meals and then reduce the size of your meals.<\/li>\n<li><strong>Relevant:<\/strong> You are the expert on your habits, your weekly schedule, as well as your desires. Choose goals that are more likely to work for you.<\/li>\n<li><strong>Time-specific<\/strong>: Set time limits within which to improve specific goals you\u2019ve set yourself. In trying to change a lifetime\u2019s habits you should be fair with yourself and give him time to succeed.<\/li>\n<\/ul>\n<p>In addition, remember that the targets may be about specific foods you eat (ex. \u201ceat one chocolate every ten\u00a0 days\u201d) or behaviours towards food (ex. \u201cnot to watch tv when I eat\u201d).<\/p>\n<p>As we mentioned above your goals should be adjusted relative to your needs. Nevertheless we outline some examples of such goals.<\/p>\n<p><a href=\"http:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/1Healthy-eating.jpg\"><img loading=\"lazy\" class=\"alignright size-medium wp-image-358\" src=\"https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/1Healthy-eating-200x300.jpg\" alt=\"1Healthy-eating\" width=\"200\" height=\"300\" srcset=\"https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/1Healthy-eating-200x300.jpg 200w, https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/1Healthy-eating-680x1020.jpg 680w, https:\/\/www.dimakopoulosi.gr\/wp-content\/uploads\/1Healthy-eating.jpg 1200w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p><strong>Clever goals about the food you eat:<\/strong><\/p>\n<p>I will&#8230;<\/p>\n<ul>\n<li>Eat three fruits a day.<\/li>\n<li>Remove the visible fat off the meat before cooking.<\/li>\n<li>Eat at least one salad a day.<\/li>\n<li>Eat 2 small chocolates a week.<\/li>\n<li>Eat up to 2 tablespoons of olive oil in total a day.<\/li>\n<li>Eat pizza or kebab once a week or less.<\/li>\n<\/ul>\n<p><strong>Clever goals about your behaviour towards food:<\/strong><\/p>\n<p>I will&#8230;<\/p>\n<ul>\n<li>Eat breakfast at least 5 times a week.<\/li>\n<li>Eat my meals in the dining room<\/li>\n<li>Eat slowly and my meals last minimum 15 -20 minutes.<\/li>\n<li>Serve food in smaller plates.<\/li>\n<li>Switch the tv off during meals.<\/li>\n<li>Avoid having alimentary temptations at home.<\/li>\n<\/ul>\n<p>Keeping a <strong>food diary<\/strong> may also help you spot changes you wish to make with your diet while also helping you <strong>evaluate<\/strong> your progress.<\/p>\n<p><strong>If something does not go well<\/strong><\/p>\n<p>It\u2019s perfectly normal. At times certain circumstances will prevent you from achieving your targets like disease, increased load at work, vacation etc. In order to rebound:<\/p>\n<ul>\n<li>Reflect on the reasons for which you wish to <strong>reduce<\/strong> your weight<\/li>\n<li>Think about everything you\u2019ve <strong>accomplished<\/strong> up to that moment.<\/li>\n<li>Think that falling a bit behind is not the end of the world.<\/li>\n<li>Think that even if you didn\u2019t reach your goal in the maximum the process of choosing goals helped you set a structure and limits to your eating which, perhaps you didn\u2019t have before, while you may also continue your effort.<\/li>\n<li>Start keeping a <strong>food diary<\/strong>.<\/li>\n<\/ul>\n<p>Also, do not forget that the <strong>key <\/strong>for loosing and maintaining your weight is your personal commitment to make undeviating <strong>changes<\/strong> in your habits concerning food and exercise. Every time you begin or continue any such effort consider whether you feel confident enough to set new goals.<\/p>\n<p>If you wish to achieve the above more effectively or if you believe that a more strictly structured programme to lose weight will help; you can contact a dietitian. For the time being, you may start by choosing your first three <strong>\u201cclever\u201d goals<\/strong> and by keeping a <strong>food diary<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>References<\/strong>: www.bdaweightwise.com, www.mayoclinic.org<\/p>","protected":false},"excerpt":{"rendered":"<p>Your body weight is at a balanced state and calories are a crucial part of this equation. Popular diets promise spectacular results. For instance, it is reported that if you eat a mountain of grapefruits you\u2019ll see immediate results in terms of weight lost.<\/p>\n","protected":false},"author":2,"featured_media":254,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[3],"tags":[],"_links":{"self":[{"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/posts\/253"}],"collection":[{"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/comments?post=253"}],"version-history":[{"count":0,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/posts\/253\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/media\/254"}],"wp:attachment":[{"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/media?parent=253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/categories?post=253"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/tags?post=253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}