To keep your weight within a healthy range, it is important not only to go on a diet from time to time, but to completely change your eating habits.
When should you be concerned?
Calculate your body mass index (BMI). To do this, divide your weight by your height squared. If the result is 25–29, unfortunately you have excess weight - it's time to slightly reduce the caloric content of your menu. If the BMI equals or exceeds 30, treatment is already required, as this may be obesity. Even if your BMI is only approaching 25, you should not ignore it. Undress and look at yourself in the mirror. The body may not look overweight, but if the stomach is significantly protruding and there is no waistline - you should think about it. Visceral fat that accumulates inside the abdominal cavity is considered the most dangerous by specialists. And not without reason - it disrupts metabolic processes and makes the work of internal organs more difficult. In this case, it is also necessary to re-evaluate the entire nutrition system.
Causes of your weight gain
In most cases, a person's weight is influenced by factors such as:
- stress;
- physical inactivity;
- hormonal imbalances;
- genetics.
However, the main cause remains excessive caloric intake. Visceral fat most often appears because of irregular snacking, experiments with unverified diets, and extreme fasting. Under severe stress, the body begins to burn muscle tissue, while it tends to store fat “for later” in case of future food shortages.
What to avoid?
Short-term strict diets do not help to lose weight permanently - all lost kilos return quickly, often with an extra gain. Also be wary of unbalanced eating systems such as veganism, raw food diets, or unjustified removal of lactose or gluten. These practices should only be followed under the supervision of experienced doctors; otherwise, along with kilos you may lose health.
A sensible approach to nutrition
It is most beneficial to follow a varied diet. Be sure to keep the necessary balance of proteins, fats and carbohydrates in a ratio of 1:1:4. Don’t forget to include greens, fruits, vegetables and berries in your menu - at least 500 g per day. Eat seafood or fish at least twice a week. Try to have dinner no later than 3 hours before going to bed. Drink more plain water to improve metabolism and support normal functioning of internal organs.
Which foods are better to avoid?
Try to limit the amount of processed carbohydrates in your diet. These include sugary drinks, snacks, pastries, fast food, ready-made meals, deli meats and confectionery. They provide only “empty” calories and do not meet the body's needs for fiber, proteins, minerals and vitamins. It is also very important to get rid of harmful habits - smoking and excessive alcohol consumption. All this disrupts metabolism, impairs self-control and depresses the nervous system, which ultimately provokes eating relapses.
At the holiday table
It is extremely important to continue healthy eating habits even on the eve of the New Year. Since a holiday dinner usually starts late at night, you can only have a light snack. The body is already set to rest and should not be overloaded. You may eat a small amount of fruit or a vegetable salad, and sip a little dry wine.
If you prepare holiday dishes yourself, you can make them less caloric. Replace sausages with boiled chicken, use unsweetened yogurt instead of mayonnaise in salads, and include more plant-based ingredients. Instead of store-bought juice or soda, make a fruit drink or compote. Fill bowls for sweets with apples, pomegranates, nuts, mandarins, dried fruits, pastila, marmalade and marshmallow, avoiding mass-produced pastries and candies. This will give you a pleasant feeling and prevent heaviness in the stomach. High-calorie dishes can be enjoyed in January, preferably in the first half of the day.
