How to lose weight twice as fast and not gain weight again

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Tons of literature have been written about how to lose weight, and there are no fewer people who want to lose weight. What to do? Write down!

So that extra pounds flow away faster, and most importantly, so that they do not return, you need to keep diaries, and two at once. In one you will write down what you ate and how much. In the other, how much you have lost in mass and volume.

It really helps. Scientists from several universities have drawn attention to the power of diaries and notes, and their studies have confirmed that regular writing is a powerful stimulant that saves you from excess weight.

Measure and record

Scientists have noticed that people who measured and recorded their weight on a daily basis lost more extra pounds and were much more successful in maintaining a new shape than those who did not keep a diary.

The two-year study involved 162 people who set themselves a high goal - to lose weight by 10%. 88 people measured their weight every morning and recorded the results in a table. The other 74 people did not keep such a diary.

The first group lost the first 5% of their weight almost three times faster during the first year of the study. And among those who kept the result after the second year, there were twice as many people from the recording group. A serious fact, considering that after diets, weight in 40% of cases in just a year.

Self-weighing and visual checks are a useful strategy when combined with other weight loss strategies to maintain health.

Krishna Ramanujan David Levitsky, Cornell University

Weight loss methods for all participants in the experiment were different, selected individually. But measured (or not) the weight is all the same.

It should be noted that it is not necessary to weigh yourself every day. It is enough to record your weight, waist and hips once a week. It is more important to record this data, to record the results for a certain period.

Oddly enough, people often get on the scales, but they don't keep records. "I'll remember it anyway" is a popular misconception. Nothing like this. Keeping a journal is critical to success. After all, you can only improve what is measurable.

Burn and lose weight

Sometimes we eat right, do exercise, and the weight does not go away. Self-deception is a common cause. We actually eat more than we think, because it is easy to underestimate the calorie and nutritional value of a serving. If we don't weigh every plate on the scales, then we impose more than we think. We snack on high-calorie foods and don't even attach importance to a couple of cookies over a cup of tea. In the end, we forget to count how many calories we consumed along with the liquid.

The way out is nutrition - daily tracking of everything you ate. Its effectiveness has also been proven by research. - the longest ever conducted - showed that people who recorded all the information about the daily diet lost twice as much extra pounds than those who did not.

Here's why a food diary can help you lose weight:

• The food diary reveals much morethan just a list of consumed foods. With its help, a complete picture of your lifestyle is formed. You will learn a lot about yourself and be able to calculate in order to create the body in which you want to live.
• You will be able to count. When you write everything down, down to the last crumb, you will immediately notice the difference between how much you supposedly ate and how much you actually ate. The diary helps us to correctly estimate the size of portions that we need. We are used to calculating the amount of food by eye, comparing the serving size to the plate size. And the dishes are different for everyone. Someone will take a medium-sized bowl, but it will actually fit a huge portion. When you journal and measure responsibly, you see the real picture.
• You will calculate the source of excess calories … Food intolerances and hidden sugars in food slow down progress. They strike stealthily, but if you record every bite they eat, you have a better chance of catching the pest.
• Diary will help to stop before you bite off too much. Another spoonful of sour cream in a salad, a candy that was bought at a gas station, another mug of sweet compote at lunch … Such little things add 150-650 extra kilocalories a day, and we forget about them, calculating the energy value of the main meals.
• You can trace the connection between mood and food … If you write down not only what and in what quantities you ate, but also the time, place and your impressions and emotions at the time of eating, you will see how stress affects the diet. Make no mistake: write about your feelings before you ate the grilled chicken. After a good cutlet, we are all happy, and it is more important for us to find out when our hands reached out to the refrigerator.
• You see how much you've already done … When the numbers show that in a week you have lost a kilogram, increased your intake of pure water and no longer want to steal a sweet bar from a colleague, this motivates you to continue in the same spirit and inspires you to do everything to keep pace.

Burn and conquer

It seems like keeping a diary is a terribly difficult and painstaking exercise. But there is one big plus: the first results of such activities will be noticeable within a week. Take just a week, and you will see how your attitude towards yourself and about food changes. Perhaps you will see progress on the scales as well.

And further. You can not show your diaries to anyone but yourself. You don't need to visit a doctor or trainer to record and share your results. So you have no one to lie to and no one to show off to. Both your progress and your mistakes will remain yours alone. Therefore, be utterly honest when you record the amount you eat and when you note your measurements.

Diaries are kept for a good job, not for a pretty schedule.

You will find that this double diary will become a must-have tool to help you lose weight and keep it on a new level. Don't limit yourself to just a notebook and pen. Use apps if you pick up your smartphone more often than a notebook, so as not to create unnecessary obstacles on the path to competent journaling. Start your journey towards a leaner and healthier self.

If you once kept a diary, what did you write there?