- These are the mistakes that prevent you from losing weight
- Announcing with fanfare that we are on a diet, weighing ourselves daily, counting calories selectively and forgetting about rest are some of the practices that make weight loss difficult.
These are the mistakes that prevent you from losing weight
Announcing with fanfare that we are on a diet, weighing ourselves daily, counting calories selectively and forgetting about rest are some of the practices that make weight loss difficult.
Yes, thin it is important to banish the idea of doing diet for each «event» (weddings, baptisms, communions …) or for each change of season (summer, spring …), because what really works, according to Dr. María Amaro, creator of the “Amaro Method for weight loss”, is to acquire some lifestyle habits healthy through a diet that changes your lifestyle forever. “Forget about miracle diets!” He clarifies.
Another of the premises that is not always taken into account when losing weight has to do with guaranteeing a good rest. «We must sleep a minimum of 6-7 hours so that the body can carry out its organic cleansing and detox functions. But it is also important to avoid feelings of Stress, anxiety to eat saturated y Sedentary lifestyle, which are the responses that usually occur when we have not rested enough, “he says.
Hydration and sport
Do you always have to drink two liters of Water up to date? The amount of water, as clarified by Dr. Amaro, should be adjusted to the needs of each patient. “You cannot say the amount of two liters of water as mandatory because a person weighing 50 kilos will not drink the same as a person weighing 100 kilos. Nor do you drink the same amount in January as in August. Nor does a 25-year-old person drink the same as a 70-year-old person, ”explains the expert.
As to physical exercise, Dr. Amaro affirms that it is essential to achieve the goal. Also in the case of sport, it invites us to adapt it to each person, according to their age, their tastes or even their pathologies. “We all have to exercise every day, even if it’s only 10 minutes. It must be something that we like because if not, we will not be able to make it a habit, “he explains. Therefore, in order not to lose motivation, he invites you to start gradually: walking 10.000 steps, jogging, elliptical …
Common mistakes that prevent weight loss
When we are dieting, we must think that we are taking care of ourselves and not martyrdom. Buy and cook our menu with love, Eating slowly, enjoying the dishes and enjoying these foods, instead of watching television or mobile, are actions that will allow us to control chewing and extend the act of eating to more than 20 minutes, which is the time it takes to activate the center of hunger and satiety. “Eating with distractions makes us do it more quickly, that we eat more and that we do not chew well, which makes us not feel satiated,” argues Dr. Amaro, who insists on the need to avoid precooked foods.
Nor should we compare our results with those of another person because each body responds in a different way to a certain plan. Share this opinion José Luis Sambeat, Bachelor of Medicine and Surgery from the University of Zaragoza and creator of the “San Pablo Weight Loss Method”, who explains that this is what usually happens when trying to lose weight without consulting a qualified professional. the diet that has been good for a friend, family member or acquaintance. “The body of your friend or acquaintance is not yours, you do not share metabolism and what works for him or she is not necessarily going to go well for you,” he insists.
When count calories, Dr. Amaro recalls that “everything counts, including alcohol”, and that everything has calories except water. In this sense, it is especially important for “zero calorie” drinks, since the Sweeteners they contain produce an effect similar to that of sugar in the body: “They activate insulin, which causes hypoglycemia and in turn, cause a greater appetite and a greater tendency to accumulate excess calories from the diet in the form of abdominal fat,” he adds. . And the same happens with the so-called “light” foods, on which it is advisable to read their entire label and check not only the calories, but also their percentage of sugars, saturated fats and proteins.
Another common mistake is to make public or announce “with great fanfare” that we are on a diet. As Sambeat considers, the fact that announce to those close to you that you are on a diet It will not make you commit more, because it will not help whoever tells you that you do not need it, nor will anyone who jokes you by tempting you with food or encouraging you to skip the diet because “nothing happens for a day.” Thus, the expert advises not to communicate it explicitly.
Also, as Dr. Amaro explains, it is important not to reward efforts precisely with caloric foods, nor skipping meals or try make up for when we have passed. An argument that Sambeat also defends, who states: “It is not worth eating grilled on Monday after a Sunday binge. It is not effective. You only contribute to the metabolic imbalance, since the body tends to recover what it considers it will need for survival. What you don’t take now you will take later. In addition, you will lose weight more slowly, “he clarifies.
Finally, experts advise that we do not get on the weighing machine every day. Weight loss is not a linear process. If we were to draw it on a graph, it would be similar to the silhouette of a ladder with its steps. You lose weight and stabilize for a period, you lose weight and it sets. And so on. The mistaken belief that you are not doing well could make you throw in the towel, ”warns Sambeat.
It is not something aesthetic, but a question of health
El overweight and the obesity They are related to at least twelve different types of cancer (thyroid, breast, liver, pancreas, colon, multiple myeloma, kidney, endometrium …), according to Dr. Amaro. Furthermore, in Spain excess weight is responsible for 54% of deaths, in the case of men and 48%, in the case of women; and it represents 7% of the annual health expenditure.
In view of these data, the expert invites us to address this issue as a health issue and not as something aesthetic. «The patient should know that if he does not lose weight, he is likely to develop some disease related to this problem in the future and that losing weight helps to improve many parameters, “he says. Thus, only by losing 5% of body weight there is relief from the symptoms of osteoarthritis. And losing between 5 and 10% of weight (or between 5 and 10 cm of abdominal circumference) produces an improvement of the symptoms by gastroesophacic reflux.
To increase awareness of this problem, Dr. Amaro encourages being clear that counting calories is not as important as taking into account “how much you eat, what you eat, when you eat and how you eat.”