Have you ever considered this perspective? Like life is unfair, my office colleague eats fried potatoes with meat every lunch and she's skinny and I'm just leafless and still not losing weight? Or did I not eat anything these days and still not be able to put anything down?
First of all, it doesn't help to compare ourselves to others (but you know that). We don't know what our colleague eats or doesn't eat for the rest of the day, and it has nothing to do with us anyway.
But we can look more objectively at what we consume. Often the idea that we eat too little has nothing to do with reality but with our subjective perception of what we think we eat. There are several studies that show that we are willing to be very inaccurate when we have to evaluate what we eat in a day (by 50%, even). Even when it seems to us that we eat very balanced meals, it is very possible to get rid of the bottle of oil (be it extra virgin olives, it still has almost 1000 kcal per 100ml :), to nibble leftovers from children (we can add 4 -500 calories a day) and "exaggerate" a little with the wine after dinner. All this can "cancel" the caloric deficit that we deliberately created at the main meals and will leave us without a gram weighed on the scales. But with a little effort and a simple strategy, we can change things up a bit.
1. The first step in seeing what we are looking for is to lose weight. And the simplest method used by all nutritionists and nutrition coaches is a food diary. A simple document in which we write down everything we eat and drink in one day. For 4-5 days it is enough. Don't forget snacks, movie snacks, hot bread corner when you go shopping, anything.
2. The second step is to check if what appears in the diary kisses what (and how much) we thought we were eating. There may be big surprises here.
3. Next, make an objective analysis of what you do well (eat vegetables at every meal, protein, etc.) but also things that can be improved (many snacks, messy meals, eating standing in front of the sink, eating unconscious, in moments of stress).
4. Choose a small thing that you want to work on in the next period and that will bring a 1% improvement to your diet. You may be sitting down every time you eat. Add a handful, two of vegetables to each meal, schedule your "sweet" rounds once, twice a day at set times. Replace white bread with black bread. You got the idea :).
5. Each week you decide to focus on improving one thing, one thing in your diet. No matter how small, consciously practiced, it certainly helps more than all possible heirups. Believe me, it's tested. And the more weeks we put together with more tasks done, the more the kilograms will start to melt (did you know that 1% better every day leads to a 37% improvement after one year?). p>
6. Decide at the end of each week how you will measure success. How will you know if the task was done correctly? For example, if you intend to have 2 handfuls of vegetables at each meal, write them down in a calendar at the end of the day if you have succeeded. At the end of the week, a successful task should be a task with at least 70-80% implementation rate.
7. Don't try to do multiple tasks at once. The chances of success drop to zero.
8. Celebrate success. Every little task will bring you closer to your goal.
Have you ever kept a food diary? Would you be tempted to start? What do you think you'd find out?
edited by: Nutrition consultant Ana Szabadszalasi