How do I know what to eat

6 signs that you are restricting your food too much

When do diets become torture? Have you ever wondered why it is not so easy to stick to a diet? One of the main problems of diets: Various weight loss programs become torture because they demand too much discipline from us and that with completely new habits that we still have to get used to.

Diets often require strict guidelines on what, how, and when to eat. Such rules are anything but motivating and rarely promote healthy awareness to perceive the body's signals and needs. Instead, the word "calories" alone makes us feel guilty because we are afraid to eat too much. It's kind of the psychological pressure we put on ourselves with diet. Get rid of it urgently!

Lower your stress level & raise food awareness

It is crucial that we try to reduce our kilos sustainably. Ditch strict diet plans and focus on eating consciously. In this way you deal with the nutritional values ​​of the food, pay the necessary attention to your body and listen to what it really needs. Some days the need for food will be a little higher than others, and that's perfectly okay. You have to be able to give yourself this freedom.

If you pay too much attention to your diet, your stress levels will rise, which will also increase frustration. If you are stressed, it will affect your sleep and the stress hormone cortisol will rise - neither of which promotes weight loss, most of the time the opposite is the case.

Losing weight can only be achieved by those who supply their body with fewer calories than the body uses, sounds logical. However, reducing your caloric intake is just one of the many factors that contribute to losing weight. The following tips can help you tackle the five common dieting problems:

1. You don't go to parties because you're afraid that you won't be able to eat everything

The solution: Relax Go to parties and have fun. Be yourself. It's okay if you nibble and nibble every now and then. If you have to, just limit yourself to the food that really appeals to you, that you really feel like eating. If it doesn't taste good, then stop eating. It doesn't get better the more you eat. Likewise, if it tastes good, enjoy it. Eat in small bites and enjoy every second of it. Eat slowly and taste every nuance. Again, it won't taste better if you eat more.

2. You really want dessert, but you have a guilty conscience

The solution: Dessert is difficult to gauge. Sweets target your reward center in the brain and make it difficult to slow down. When it comes to dessert, answer a few questions for yourself:

  • Are you not fed up yet?
  • Is it a special occasion?

If the answer is yes, then you should be eating dessert. And don't worry about "you'd better not" - just enjoy it. Slow down and take your time. It can take up to 30 minutes for your stomach to register that it is full. If you eat slowly, you reduce the possibility of overeating. Maybe then you only have room for half a dessert. And if you eat the whole thing, it's not the end of the world either. No one can withstand temptation and seduction in his whole life. Give yourself a break!

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3. You eat healthy and nutritious, but enjoyment falls by the wayside

The solution: Eating healthy doesn't mean that the food has to taste like cardboard. Steamed broccoli and chicken are good, but you get tired of it quickly. There is a wide variety of healthy and nutritious food that tastes great. It's okay to sweeten your morning muesli with maple syrup, or eat humus as a dip for raw vegetables. Do not avoid staple foods, because they give you strength.

If you are strictly following your preferences and they do not fit 100 percent into your healthy eating plan, then you should find a way to incorporate your favorite foods into your eating plan to a healthy degree. Because nothing is worse than bans, because they encourage food cravings. There are many foods that add a boost to the quality of your food without sacrificing enjoyment. It may take a little creativity, but the effort will be well worth the effort if it gets you closer to your goal, right? Stop eating food you don't like.

4. You eat raw vegetables all the time because you are always hungry

The solution: Dieting doesn't mean you should go hungry. As already mentioned, you shouldn't try to cut out entire food groups. You will be amazed how many calories you can save on your diet without, for example, going on a carbohydrate-free diet.
Replace coffee and sugary sodas with water. If you need flavor, add fresh fruit to your water. You will be amazed how much calories can be saved as a result. Look for healthy fats, fiber, complex carbohydrates, and protein in your food. The nutritional values ​​last longer, that is, they are burned more slowly, the blood sugar remains at a constant value and you constantly prevent hunger.

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5. You avoid eating in restaurants

The solution: It is true that when you are trying to eat healthy, restaurants can actually be problematic. Remember, you don't have to eat everything that is served. Forego the bread basket and other starters and start with the main course. Eat slowly, and remember that you can pack the rest of your food and take it home with you. Realize that the portions in restaurants are often very large, take your time, chew your food and enjoy your meal, you don't have to eat everything. It may be useful to ask the waitress if she can pack half of the meal before you start eating. If you only eat enough until you are satisfied, you will never have a problem.

6. Negative thoughts plague you and you are constantly in a bad mood

Losing weight and staying healthy also has to do with how you feel. If you do something that worries you or makes you feel guilty about, then the project will not end successfully in the long run. Allow yourself to eat smaller portions of anything you want. Stay positive and never try to associate food with negative feelings like regret.

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