“Continuity” is the key to a healthy and successful diet, both in terms of exercise habits and diet. This article will convey the importance of continuity. Once again, let us understand that temporary diets do not solve the root cause of the problem.
What is an unsustainable diet?
To lose weight in the first place
Energy intake < Energy consumption
as you reach this state, you will lose weight.
In other words, if you eat less than you consume, you will lose weight. For this reason, many people start restricting carbohydrates, eating substitution diets, or skipping dinner. In the first week or two, weight is lost as the water in the body is released. However, hunger becomes unbearable due to the sudden decrease in the amount of food you have been eating. Even if you force yourself to endure it, the stress of food and work triggers many people to binge eat and drink.This results in rebounding.
These causes are related to the fact that you eat too little, but the most important cause is your original dietary habits. It is the “eat what you like and as much as you like” dietary habits that you have continued for many years. By continuing to eat greasy, strong-flavored, processed products and sugar, your brain becomes “pleasantly” dependent on these foods.
A junk food habit that you have continued for many years is not something that you can easily change at will, like alcohol or cigarettes.
Meals that can be continued
Let’s take a look at what kind of diet you should take to avoid rebounding.
Not reduce the quantity of food
We convert the food we eat into energy to power our bodies and brains. Extreme reduction in the quantity of food can lead not only to rebound but also to tiredness, constipation skin problems, and irritability. To prevent this from happening, let’s change the “quality” of food instead of reducing the “quantity” of food.
- Pork belly → Pork thigh
- Fried chicken → Sauteed chicken (skinless chicken meat)
- Thick pork ramen → Soy sauce ramen
- Cream pasta → Tomato pasta
- Katsu-don → Oyako-don
- Sirloin Steak → Roast Beef
- Lasagna → Potato au gratin
- Baked cheesecake → Cheese soufflé
- French fries → Boiled potatoes
- Hamburger → Turkey Breast Sandwich
Just by changing the part of the meat and the method of preparation, excess fat and calories can be significantly reduced.
Don’t aim for perfection
It is said that perfectionists tend to fail at dieting. When they start a diet, they make a lot of rules and try their best to follow them. However, when they fail to follow the rules, their appetite switches on in reaction and they tend to eat disordered. You can’t enjoy the meals out that your friends invite you to or the meals with your family while you are dieting, and this can cause a lot of stress.
Don’t make too many rules for your diet, but aim for 70 points!
Think about whether you can continue going forward
This is most important. Think about whether your current diet can be continued in the future. To stay healthy for the rest of your life, “food management” will continue for the rest of your life. Therefore, even if you lose weight temporarily with a diet that can only be sustained for a short period of time, in the long run you may gain weight again.
A diet that is nutritionally imbalanced can lead to obesity and lifestyle-related diseases, and a diet that is too tight can also lead to various diseases due to eating disorders and nutritional deficiencies.
Let’s not start with an unreasonable diet, but rather make dietary adjustments with continuity in mind!
