Each of us constantly asks questions: how to lose weight, how to lead a healthy lifestyle, where to find motivation, how not to break loose? We talked to a nutritionist who knows the answers and shared her experience with us.
Daniella Kharatin has been in dietetics for over five years. She is a practicing dietitian-nutritionist, an expert in healthy nutrition, vitamin supplements, dietary supplements, dietary supplements. Knows everything about how to improve health through nutrition, how to lose weight, everything about weight gain, about nutrition and the health benefits of nutrition, how to fix it with nutrition, nutrition for children, athletes, working with nursing mothers.
Exclusively for estet-portal.com Dietitian Danielle's advice:
- The way to the perfect body
- How to motivate yourself and how to overcome relapses
- Why relapses are common
- What to eliminate first when going on a diet
- Body positivity: absolute self love or eye blurring
DH: At some point, literally in a year, I gained more than 60 kg of weight. Until now, I can not find a clear answer "why did it happen."
At 21, I weighed 126 kg – this was my maximum weight in which I was 5 years old. I was comfortable enough for a period, nothing bothered me. My parents and family asked me to do something about it, but I just didn’t want to, I simply didn’t have a desire.
I looked at myself in the mirror one day and decided I had had enough. I'm tired of buying in the store not the clothes that I like, but the ones that fit me. And only a tank cover could fit in. At 21, I looked like I was 40.
I wanted to change my body, but what did I have to do – I did not know. I lost weight using the "poke" method, constantly looking for information on the Internet, consulting with different people and it turned out very well.
The bodykey test helped me a lot. A genetic test determines whether you are gaining weight from fats, carbohydrates, or is it a balanced type. After you are given a platform with the recommended nutrition.
I lost 60 kg in 2 years. For 1 year and a month of the year, I lost 35 kg. Then a plateau began, the weight completely stopped. And then I realized that I had no choice but to go to the gym. Whether I want it or not. In fact, I hated the gym and everything connected with it, and especially running. I’ve had this since school, when I had to take a cross, I asked to give me a deuce, but refused to complete the task. I hate it and that's it. So I went to run and overcome myself.
Diet or healthy lifestyle of a person
I’ll say right away that you need to go to the gym only when we have already lost the bulk of excess weight and now we need polish our figure. Be sure to find a good trainer who will correctly select a training program so as not to pump you muscle mass over fat.
This is how my path to How to motivate yourself and how to overcome relapses
DH: I am the kind of person that if I get climaine, then I'll be done. I said to myself “I want to look so that men turn around after me,” because I didn’t know this very attention until I was 25 years old. This desire moved me and motivated me to achieve results.
There was a period when I weighed 85 kg. And I already decided that I am such a direct star-star. And when the plateau began, I relaxed a little, because I felt completely different, because I lost weight from XXXL to L. I heard praise from everyone except my father. He said: "You're not a star yet" and when I completely dropped my extra 60kg, then he said that "already yes" and for me it meant that I was already a real star. Hear his praise – the best motivation.
I was offered to buy any car, my mother opened the wardrobe and said that you can take what you want «bags and shoes» – it didn't work for me. The only thing that worked – it's a dog.
To not break loose – do not tie yourself up and do not set yourself in a rigid framework. If you constantly limit yourself in everything, do not allow yourself anything, then sooner or later you will break. Therefore, we do not forget about cheat meals, but we do it wisely.
I would recommend having a cheat meal once a week, or better even twice a week, but for those who are already in a normal weight and adhere to proper nutrition. For those who are starting the path of losing weight, I would allow once every three weeks.
What is cheating and how to spend boot days
And what is very important and how not to break loose – eat tasty. There are a huge number of recipes, but again – you need to look for them wisely. Not everything that is spelled «pp» – it is «pp» and healthy. Cook delicious food, and then it will be Why relapses happen most oftenDH: Psychological moment. First of all, you need to understand yourself: why do we eat? Or the guy left, had a fight with her husband, and you immediately go to empty the refrigerator. You need to fight this, because you need to distract yourself with something. Instead of emptying the refrigerator, you need to go for a walk, read a book, run, play sports. Sports in general are a panacea for many "diseases", because during sports we get endorphins. Many people have a psychological dependence on food and most do not know about it and do not think that when they are stressed, they seize it. There are people who can't eat when they're stressed, but they eat afterward.
D.H.: Pork and all products containing it. Pork – this is a mega product. It contains a lot of different hormones that have a bad effect on the human body. In particular, ? histamine. Plus, pork – it is very fatty meat. From one serving we get about 40 grams of fat. If you are a real sausage lover, then you can find an alternative: turkey or chicken sausage. But again, not on a permanent basis – more like a treat.
Shivers. They greatly contribute to weight gain and are provocateurs of various diseases. That is, we forget about bakery products and pastries. White flour should be severely limited in the diet, it is – these are fast carbohydrates, that is, they act on the body like sugar.
Very important point and many don't know about it – these are fries. Fresh – it is pure sugar syrup. Fruit also contains sugar, but in the form of fructose. Fructose and glucose have the same effect on the body, but when we eat fruit in its pure form, there is a lot of fiber and this fiber retains sugar and prevents it from being absorbed into the bloodstream and prevents the remnants from "going" into body fat. Fiber absorbs sugar. Fresh story next – fiber is thrown into the trash and we, it turns out, drink pure sugar syrup and, accordingly, get very much better from fresh juices. Therefore, you should not take an example from the guys in the gym who drink fresh juices at the bar after training. Imagine that you burned 500-600 calories in the gym and then it should be a good 1.5 hour workout, I went and drank these, roughly speaking, 500 kcal in the form of fresh juice. After the gym, you need to drink or eat pure protein.
Who wants to
reduce weight
, as a nutritionist, I recommend completely eliminating alcohol. In 100g of any 40-degree drink – 300-350 empty kcal, that is, they have no fats, no proteins, no carbohydrates. What it is? We drink a drink, the body has received its 300 kcal, but it does not receive useful substances and it instantly begins to process this alcohol, it needs to immediately destroy these calories. That is, everything that we eat or drink after, everything goes into body fat. this is a myth and a rare occurrence that occurs in people with crazy metabolisms. For example, it’s more difficult for me, because it’s enough for me to pass by food, and I can already gain 1 kg. But sooner or later everything comes to an end, including, and enviable metabolism. In women, everything is connected with hormones, they change and the metabolism slows down, so we are not as lucky as men.
Diet 5 spoons
We exclude milk from the diet, because our body practically does not digest it. It slows down the process of losing weight. If a person wants to lose weight, then the above items are required
to apply.
Body positivity: absolute self-love or blurry eyes
These people are quite cunning. The fact that they love themselves for who they are – this is very unlikely. But most importantly, if you love yourself, you must take care of yourself.
The blood in our vessels is like sugar syrup.
When you can't tie your shoelaces normally, without a bum and extra effort, then what kind of love is it?
Food is our everything. They can correct a huge number of diseases and forget about them for life. Wrong food shortens our life. Even brain inflammation is directly related to our nutrition and this has been proven. When we are 20 we do not think about it, but still it would be worth it.
"We are what we eat".
My main motto and advice to everyone: never Give up! There is a way out of any situation. As I said already: “If you don’t like to run, then go and overcome this dislike in yourself!”. I will force myself, I will do it and I can do absolutely anything!
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