You’ve been abstaining for day and weeks but your weighing scale is getting up.
That can be very frustrating. That scale needle is simply refusing to budge even though you’re having your diet-exercising for weeks now. Many weight watchers make mistakes in their attempt to get into previous college size.
Fear from Food
Pooja Makhija is a clinical nutritionist and she says; “Most dieters when they are at the food table they fear it, feeling reluctant to fill the plate with sufficient food. Later, they end up compensating with a sweet.”
She offers an example of how 90% of people who are on diet fall into this trap; “For example, someone who fears carbohydrates eats one roti for lunch, but later they have an entire ice cream or til chikki just to indulge the sweet tooth.”
In order to survive, our body needs carbohydrates which are natural energy givers. Your food plate should contain at least 65% carbohydrates; otherwise your body might crave for them and consume them in negative form.
Makhija argues that is not your meals that should be large, but your life. “Long gaps between large meals are no good,” she says. “Try to keep your intake small, because your body can utilize mostly 300-400 calories at a time.”
Try to imagine your body for a moment as a car. Your body needs to be refueled just like the tank of your car. “You can not run for hundreds of kilometers a day just by filling your car’s fuel tank once a month” she says. She also suggests that your breakfast should be your biggest meal, while other meals should be smaller. “Energy utilization changes when someone is working a night shift, so this order should be reversed.” You shouldn’t leave between your meals more than a two hour gap. The more active your day is the more you should eat. While normally you eat three meals a day, try splitting them into eight small ones.
You Should Get Enough Water
Neeraj Mehta – PhD in Human Biomechanics and alternative medicine, says that most people aren’t drinking enough water. “Many people don’t drink enough water while being on a high protein diet. Major role in metabolizing protein is played by water. We need to drink about 3-5 liters’ a day.” Perfect timing for drinking water should be 20 minutes before or after the meal. “If we combine both water and food at same time, it increases your belly fat due to water retention”-he says.
Water retention can be also caused by high salt intake. The head of department of nutrition at Mulund’s Fortis Hospital – Dr.Purwa Duggal says about this: “When having a glass of buttermilk or a salad try to avoid adding additional salt. Use lime, spice or powdered herbs instead to enhance flavor.
Believe You Are Dieting?
Indrayani Pawar – a dietitian at Khar Hinduja Healthcare Surgical says that more harm is caused when you believe you are on a diet. No matter how counter- intuitive it may sound we should believe him. “We end up deprived of certain foods, when we think we are on a diet. This makes us more vulnerable to constant cheating, for our body is on condition of constant craving”- she says. And also she suggests that we should switch to considering the whole diet idea as healthy and beneficial, and a weight loss as a new lifestyle.
“People think it’s a temporary shift when they look at a new change. For that reason, they may avoid for a bit sugary drinks or fatty foods, but within a few months they end up giving in. Benefits of the diet change can be continued for longer by those who look at it as a lifestyle change” – she adds.
Not Enough Planning
Pawar also considers the fact that many weight watchers never consider little obstacles they will face when they venture into a diet, say like, eating out. “For example, when going to a restaurant, most people don’t hold to their restriction when faced with a menu.
Most of them end up compromising, and are ridden with guilt after,” she says.
In order to avoid eating junk on-the –go food, try to carry healthy snacks in small portions. This will surely help those on over the counter diet-foods who go overboard.