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 Do you want to lose weight or become healthier, you finally decided to go on a diet. But if you want to succeed in this business, you need to prepare yourself. "Lifestyle changes can take place is very difficult, because you constantly have to keep themselves at a distance", - says Martha McKittrick (Martha McKittrick), nutritionist New York City. There are nine rules that you must follow in order to succeed.
1. Allocate the time
Any change in lifestyle will spend the mental and physical energy, it will be very hard to bear, if you are stuck in a job troubles, family crisis or other stressful situations. So, before you sit on a diet, make sure you have the necessary time and energy to devote a period of your life.
2. Return to the past
Like most people, you're probably not the first time planning to go on a diet. Even if you have not done well in the past, you can learn from their mistakes. So ask yourself, what worked in the past. Why does it work? And, conversely, what did not work and why?
3. Clean your environment
Very important: it is very difficult to develop willpower, if your home and office loaded with foods that tempt you. That is, your diet is already beginning to inconvenience. Make a clean environment, and eliminate the danger in the form of harmful foods. Even if you have to keep these foods at home for your children, buy brands that do not like.
4. Create a support system
Remember that many people who lose weight and not gain it back, have a strong support that helps them to keep them "in check." Maybe it - your family, your friends, your colleagues at work. Or, if you want, you can always join a weight loss group like Weight Watchers or go to the Internet to find like-minded people. No matter whom you choose, it will help you to keep the planned course, reinforcing your decision to become more healthy.
5. Put realistic goals
You've no doubt heard this a million times, but if your goal is not achieved, it is the only basis for the refusal. "If you set goals that you can not achieve, you get frustrated and most likely throw venture with diet," - says McKittrick (McKittrick). If you need assistance, please contact a professional doctor - dietician. Just remember that if you are trying to lose weight, the safest, most effective goal - about 800 grams per week.
6. Do not forget about physical activity
You'll have more success if you combine diet with exercise. So develop a plan and gradually increase your activity. Locate the task that you most like - salsa, and perhaps gardening! - And then gradually increase your activity. For example, you plan to walk 10 minutes three times a week. After a few weeks, increase to 15 minutes walk. And later, you can add a fourth day.
7. Proceed gradually
The start all changes at once, enter them gradually over several weeks. So you'll be better able to adapt each innovation in your lifestyle. For example, in the first week, focus on how to gradually add to your diet more servings of fruits and vegetables. The following week add another habit, such as the reduction of food portions or reducing consumption of red meat.
8. Think only about the good
Very often, you begin to feel uncomfortable when you sit down on a diet. In the end, you leave the habit, which is held for a few months, if not years. Rather than dwell on the negative, look for the positive. Take a look at this diet as a way to experiment with new recipes or foods that you've never tried.
9. Take your mistakes
Each of us makes mistakes in certain moments, so do not blame yourself. Instead, push yourself to achieve the expected results, keeping in mind that the mistake can make any normal person. And think of how little oversight traveled obstacle and not as a failure.
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