Said Devin Mo, Director UCLA Health Sports Performance powered by Exos. “Do you sacrifice taste? Do you sacrifice the way you shop? When you go out with friends, do you eat what you want? You need to ask these questions, because if you are making all these sacrifices to follow a diet plan, it is clearly not sustainable.”
Mo refers to a short-term, “goal-oriented” diet, which often culminates in a return to bad habits once the goal is reached.
A better approach, she said, is to strive to develop healthy eating habits that are sustainable in the long term.
Gradually change your diet
Some people succeed with restrictive diets. But diets are not for everyone. One person can succeed with intermittent fasting while another person achieves better results with the Mediterranean or Paleo diet.
However, all too often, dieting becomes unsustainable because people do not take into account the nutritional needs of their bodies and what they may lack when they stop certain foods in a restricted diet.
You have to ask yourself, Mo said, “Can I eat like this every day?” “.” Once the diet is over, what will I get back to? “
Changing short-term diet goals to long-term healthy eating habits is key. “What can you do to change the composition of your meals and snacks?” Mo asks. “Also, can you change the frequency of your meals and snacks? Then you have to look at consistency to make sure you can maintain this on a daily basis.”
These changes should be made gradually and with the help of a registered dietitian or dietitian. Some helpful tips include adding more vegetables to a corner of your plate each day; replace the bag of chips with healthy nuts; Or eat a piece of fresh fruit in place of sugary sweets to curb food cravings.
80/20 approach to eating
Nobody says it will be easy. Changing our eating habits to achieve a healthier lifestyle is challenging. Our brains and bodies have been trained to enjoy the sweet and savory foods we consume, and to replace these with healthier, albeit not tasty, choices can spoil our souls. When cravings hit, we might find ourselves pouring down a pint of our favorite ice cream.
The result, unfortunately, is often shame and regret as we erase evidence of overeating from our lips. But Mo said we shouldn’t feel this way.
“How do you feel after you finish eating something?” Mo asked. “You don’t have to feel guilty about bragging about something. It’s OK.”
Instead, take an “80/20” approach to creating a positive relationship with food and still – sometimes – eating the foods you really enjoy.
“Eighty percent of the time you want to try to eat healthy and eat well,” Mo said. “This is good on weekdays. You can schedule your meals and snacks within your working hours; This way, the nutrition remains compatible with your lifestyle. On the weekends, when you’re out with friends, you can treat yourself.”
Mo said, “If you really want a healthy lifestyle, you should invest in your nutrition. This investment, in the long run, will improve your quality of life.”
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