{"id":839,"date":"2018-01-25T08:53:54","date_gmt":"2018-01-25T06:53:54","guid":{"rendered":"https:\/\/www.dimakopoulosi.gr\/?p=839"},"modified":"2022-08-22T08:08:30","modified_gmt":"2022-08-22T05:08:30","slug":"ti-tha-elega-se-opoion-thelei-na-ksekinise","status":"publish","type":"post","link":"https:\/\/www.dimakopoulosi.gr\/en\/ti-tha-elega-se-opoion-thelei-na-ksekinise\/","title":{"rendered":"What I\u2019d say to those who wish to change their diet"},"content":{"rendered":"

Many choose<\/strong> to enter into a weight loss programme<\/strong> around this time of the year, this time being the timespan which begins these days and ends six months later. It is true that a healthy weight<\/strong> is a necessary condition for a healthy body. Maintaining a healthy weight<\/strong>, avoid smoking<\/strong> and exercising<\/strong> are the three main factors through which we can protect our health.<\/p>\n

Oftentimes people follow unorthodox methods<\/strong> in order to achieve this goal. Those methods are usually a result of them setting a strict time frame for themselves to succeed. In this article we list 5 tips<\/strong> I\u2019d give to anyone who wishes to start a weight loss programme.<\/p>\n

\"Scale\"<\/a><\/p>\n

    \n
  1. \n

    Eating right makes you feel well.<\/strong><\/h2>\n<\/li>\n<\/ol>\n

    Based on my experience as a dietitian-nutritionist I observe that most people on a diet consider good nutritional habits only as a means to weight loss alas not as caring<\/strong> for their body. However, either we\u2019re on or off a dietary regime, balanced nutrition makes us feel better organically and psychologically and therefore influences our behaviour towards food positively. Meaning there is a \u201cvicious\u201d cycle of improvement. The opposite is true when we \u201cpunish\u201d ourselves with \u201cdietary\u201d foods. We feel unwell, we don\u2019t enjoy food and are less and less motivated to carry on. This is when we need to keep our composure<\/strong> and be patient<\/strong> in order to stay the course.<\/p>\n

    \"Couple<\/a><\/p>\n

      \n
    1. \n

      Eating as much as we want because we will \u201cburn\u201d the extra calories by increasing exercise is a dead end.<\/strong><\/h2>\n<\/li>\n<\/ol>\n

      Exercise does offer many benefits<\/strong> and can indeed help us lose weight. However adjusting the volume of physical exercise based on what we ate, or are about to eat, won\u2019t help and might even delay weight loss. In addition, we often overestimate the number of calories<\/strong> burnt through exercise, especially if we engage in intense physical activity, which in turn brings about a \u201creward for our troubles\u201d<\/strong> mentality, and leads to eating more. That is not to say one shouldn\u2019t exercise but if you think that vigorous exercise is the tip of the spear you should reconsider.<\/p>\n

        \n
      1. \n

        A <\/strong>sweet <\/strong>can <\/strong>be <\/strong>both <\/strong>particularly <\/strong>enjoyable <\/strong>and <\/strong>part <\/strong>of a healthy lifestyle.<\/strong><\/h2>\n<\/li>\n<\/ol>\n

        Eating right doesn\u2019t mean always having chicken with lettuce. On the contrary our body needs<\/strong> a number of nutrients<\/strong> that dietary monotony cannot offer. Also, we don\u2019t eat food solely to survive but for enjoyment too. Therefore sweets can be incorporated in a weight loss programme, albeit in moderation.<\/p>\n

        \"Cake\"<\/a><\/p>\n

          \n
        1. \n

          It\u2019<\/strong>s <\/strong>never <\/strong>all <\/strong>right <\/strong>to <\/strong>judge <\/strong>someone <\/strong>by their body weight, never.<\/strong><\/h2>\n<\/li>\n<\/ol>\n

          We and others have often heard people say to us \u201cyou must stop eating\u201d, \u201clook at how you\u2019ve become\u201d, \u201cdon\u2019t you think of your health at all?\u201d etc. When well intentioned it\u2019s based on the rationale that if we feel ashamed<\/strong> we will be motivated to reduce our weight. Nevertheless, studies have shown that \u201cfat shaming\u201d doesn\u2019t motivate<\/strong> people to lower their body weight, but rather makes them feel bad about themselves and essentially makes them increase the quantity consumed. Furthermore, other studies suggest that criticism and harassment<\/strong> concerning body weight raises the risk of obesity by 2.5 – 6.6<\/strong> times in the near future for the receivers (of criticism and harassment).<\/p>\n

          Apart from not helping in weight loss, this type of behavior may increase the risk of depression<\/strong>, nutritional disorders<\/strong>, low self-esteem <\/strong>etc. In other words \u201cfat-shaming\u201d does \u201cdamage\u201d organically and psychologically.<\/p>\n

          \"Comic\"<\/a><\/p>\n

            \n
          1. \n

            We have to work and strive to succeed.<\/strong><\/h2>\n<\/li>\n<\/ol>\n

            There are no easy or quick solutions in losing weight. I repeat<\/strong>, there are none<\/strong>. Those who have tried to reduce their weight know that it doesn\u2019t happen without toil.<\/p>\n

            Effort is required in both a behavioural<\/strong>\/psychological level (change habits) as well as at a practical<\/strong> level (preparing and organizing food). Yet, the more we try the more we get used to it and it becomes \u201csecond nature\u201d.<\/p>\n

            Initially, set reasonable rules and try to follow them systematically<\/strong>. If you\u2019re pulling it off, be fair and reward yourself accordingly \u2013 not too much. If not, again be fair and first recognize what you\u2019ve improved in your diet, second consider what needs more work. The satisfaction<\/strong> you\u2019ll feel when hitting one of your targets is unforgettable and will give you the strength to go on. Through the years and experience I\u2019ve had I realized that there is one way to be defeated and that is by quitting.<\/p>\n

            Of course, the contribution of a dietitian \u2013 nutritionist (who has a license) can help you to make it through.<\/p>\n

            \"Children<\/a><\/p>\n

            In a few words<\/strong><\/h2>\n

            This year think of your own \u201cNew Year Resolutions\u201d only if it causes you \u201ccreative\u201d anxiety and helps you move on, don\u2019t if it stresses you too much. Improving nutritional habits has to be a life plan and shouldn\u2019t be seen as a strenuous period of a few months followed by indifference.<\/p>\n

            This year let\u2019s make a difference. Remember:<\/p>\n

              \n
            • Eating is a form of caring for our body as well as enjoyment.<\/li>\n
            • We shouldn\u2019t overestimate the calories we burn by exercising.<\/li>\n
            • Sweets can be part of balanced diet.<\/li>\n
            • Feeling shame for our body weight is not helpful in maintaining a healthy weight.<\/li>\n
            • There are no quick and easy fixes to losing weight.<\/li>\n<\/ul>\n

              <\/p>","protected":false},"excerpt":{"rendered":"

              Many choose to enter into a weight loss programme around this time of the year, this time being the timespan which begins these days and ends six months later. It is true that a healthy weight is a necessary condition for a healthy body. Maintaining a healthy weight, avoid smoking and exercising are the three main factors through which we can protect our health.<\/p>\n","protected":false},"author":2,"featured_media":840,"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\/839"}],"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=839"}],"version-history":[{"count":0,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/posts\/839\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/media\/840"}],"wp:attachment":[{"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/media?parent=839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/categories?post=839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dimakopoulosi.gr\/en\/wp-json\/wp\/v2\/tags?post=839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}