Less Is Better: How to Actually Lose Weight Easily, With No Negative Consequences
To eat or not to eat after six? Does fractional nutrition help? What if you want pizza, but only in those moments when you are sad? We are going to tell you which methods for losing weight are simply myths and which ones really work.
Breakfast or dinner: when to eat
Breakfast is often called the most wholesome meal, and they recommend not skipping it. Otherwise, there is a good chance you will eat more for lunch and dinner and eventually gain weight. However, there are still no scientific studies proving this theory. One’s nutrition schedule is individual and should be built based on personal habits, employment, and comfort. For example, if you are used to a light breakfast and would rather have a filling dinner in the evening, it’s okay if you don’t force yourself to eat eggs in the morning. The main thing is to monitor the number of calories and what exactly you eat. The balance of proteins, fats, and carbohydrates is important in weight management, but the time you have your meals is not.
That is why it is unnecessary to follow another popular rule: do not eat after six. If your day is designed in such a way that you are still awake at midnight, the recommendation not to eat after six in the evening will doubtlessly affect weight loss – you will go to bed starving and eat more than you planned in the morning (and if you eat like this for several weeks, you will not lose weight, but rather put it on). You can reduce the number of calories without barbaric methods. For example, replacing a hearty breakfast with a slightly less hearty one.
Fractional nutrition – will it help or not?
A popular legend about the relationship with food is that fractional nutrition helps to lose weight. This theory is based on the fact that our body spends energy on the digestion of food, which is true. However, the daily energy expenditure comprises three elements: the basal metabolic rate, the cost of physical activity, and thermogenesis – the share of the latter is only 10%.
Therefore, if you do not plan to reduce the daily ration, the energy expenditure for thermogenesis will not be significant. But there is a risk that with fractional meals, you will “get up from the table a little hungry,” you will eat more often, and as a result, you will eat more than you need.
The only truly effective way to lose weight is to keep a slight calorie deficit – spending a little more than you receive. For example, adding physical activity.
I can’t eat. But what if I am sad, then may I?
Food can and should be varied: it’s okay to include cookies or ice cream in your diet if you are really craving them. After all, food is an affordable pleasure, too.
However, you should not replace emotional experiences with food: loneliness, boredom, an attempt to rein in annoyance or cope with weariness – solving problems with your favorite dishes or treats will not work. Most likely, you will get the opposite effect – you will eat more than you meant to, and then you will be ashamed of yourself for overeating.
To reduce weight – and, most importantly, reduce it without gaining it back, you need to be patient. It will take time to rebuild your own eating behavior. Try to keep a food diary, it is important to note what you eat exactly throughout the day. Not only should you take breakfast, lunch, dinner, and snacks into account, but also a packet of nuts eaten while watching TV, yogurt before bedtime, or a couple of glasses of wine. Alcohol is also caloric, and it is important to calculate these calories, too.
There are no universal recommendations for weight loss, it is better to consult a nutritionist, gastroenterologist, and endocrinologist. Perhaps we can mention one: add exercise to your life because the more energy we need, the more calories we spend. And, of course, your attitude: do not rush, do not be nervous, believe in success, and do not rush to extremes. Nutritionists recommend paying attention to your emotional state when you sit down at the table. A good option is not to be too hungry, so you don’t throw yourself on food and eat more than necessary. It is worth considering the size of servings. Most importantly, do not be distracted while eating by anything other than the food itself – for example, watching a movie or reading a feed on social networks or books – so as not to miss the feeling of fullness.
What to learn more? Read here: