The expert teaches how to break the cycle of weight gain and loss and avoid the accordion effect
In an effort to maintain a healthy weight, many people find themselves trapped in a seemingly endless cycle of weight gain and loss. Even after reaching their weight loss goals, it is normal for them to return to old habits and consequently regain the weight they lost. But after all, what is hidden behind this phenomenon?
According to Denise Real, director of nutrition and integrative health at Saludii, a platform that connects nutritionists with patients and a nutrition specialist, several factors contribute to the challenge of staying healthy. Therefore, understanding these elements is important to break the cycle.
“One of the main villains is the accordion effect, where diets Extremely restrictive policies are followed by periods of excessive indulgence. This pattern can damage the metabolism, trigger fat accumulation, and impact a patient’s sleep, work, mood, and other aspects of health and well-being,” he explains.
Influence of emotions on weight gain
Many times people turn to food as a way to cope fatigue, anxiety, sadness, or even making food part of a reward system. However, these emotional issues can sabotage weight loss efforts if not addressed properly.
“Lack of nutrition education and information can lead to poor food choices. Understanding the basic principles of nutrition is essential to making informed and sustainable long-term food choices,” indicates Denise Real. Additionally, lack of regular physical activity also plays a significant role, so staying active is crucial for overall health and weight management.
Tips for having a balanced diet
Below, the expert recommends 7 tips for having a balanced diet and keeping your body healthy:
1. Strive for nutritional balance
Try to establish a balanced diet that includes a variety of Food, such as fruits, vegetables, lean proteins and whole grains. Avoid extremes and take a moderate approach.
2. Assemble controlled portions
Pay attention to portion sizes to avoid overeating. Use smaller plates and listen to your body’s hunger and satiety signals.
3. Hydrate your body
Water plays a vital role in health and weight management. Make sure you are adequately hydrated and choose water as your main source of fluids.
4. Avoid extreme restrictions
Very restrictive diets generally lead to episodes of binge eating. Allow yourself to enjoy your favorite foods in moderation.
5. Learn more about nutrition
Understanding the essential nutrients and how they affect the body can help you make more informed food decisions.
6. Plan your meals
Plan your meals in advance to avoid impulsive choices and ensure healthy and balanced options.
7. Seek nutritional support
Consulting a nutritionist or healthcare professional can provide personalized guidance and effective strategies for achieving and maintaining a optimal weight.
By Paula Oliveira
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
