Dietary re-education can be a good way to lose weight in a healthy way. Find out how it works and its advantages.
Firstly, nutritional re-education is a process that many people seek when they want to improve their quality of life. Furthermore, it is an ideal process for those who want to lose weight in a healthy way, reformulating their daily menu. Above all, with dietary re-education, it is possible to lose weight without the risk of gaining weight easily later.
This is certainly a procedure that relies on a healthy diet. The preference is fruits, vegetables and lean proteins. Not that foods like cake, soft drinks and other heavy foods are 100% banned from the menu. They just start to be consumed in a much smaller and controlled quantity.
Furthermore, in this process it is essential that old habits are completely eliminated. Re-education also requires a lot of commitment. It is an effective and efficient way for those who do not want to resort to surgery or medication. Therefore, changing your routine and diet may seem difficult, but in fact, once you get used to it, it becomes a big positive change.
How to begin?
Firstly, nutritional re-education is a long process, so the beginning is important to define the rest of the process. Therefore, to facilitate entry into this new stage, it is recommended that there be professional support from a nutritionist, to better help.
Of course, the first step is identifying what dietary changes need to be made. What do you need to change to make your diet healthy? For example, swap drinking soda for drinking sugar-free natural juices.
Furthermore, the objective is not to remove everything you ate before or change 100% of your diet, but rather to replace the old style with a new, healthier style. It is important that the basic nutrients are still present at meal time. In all of this, it is also important to consider your weight, age, sex and lifestyle.
Diet x Food re-education
Defining what nutritional re-education is is necessary for its understanding. As previously mentioned, re-education is a process of dietary changes, of a new diet based on you. It’s not something that will limit you from eating anything, much less that it will restrict your menu. In this process, eating is something moderate and conscious.
The way we eat and our preferences directly affects this. Cutting out food is a very drastic way to lose weight, and it can cause a lot of suffering for some people. Therefore, the aim of this is to change how we see foods and choose healthier versions of them.
Most diets, on the contrary, are restrictive. Diets like low carb cut out some pleasures and can demand more and more from the people who want to put it into practice. Still, it requires an even greater food sacrifice. In short, with such a diet, when you return to eating something high in calories that you have not eaten for a long time, the body absorbs the calories in greater quantities than if you had not stopped eating.
Therefore, control over nutritional re-education is essential. You can eat any food you want, as long as it is balanced and in the right quantity. Furthermore, with weight loss, you will notice that dietary re-education improves the functioning of the intestine and stomach, in addition to making our body in general, such as nails, hair and skin healthier.
Frequently asked questions
Is there a way to spend little?
Yes! The secret of the process is to change everyday habits, and it is not just intended for upper social classes. It is indeed possible to eat well while spending little. Simple things that can be done, for example, is to save money at restaurants and start preparing your own meals.
It is common that in the rush of everyday life, time does not allow people to cook or prepare their lunch or dinner daily. Therefore, another tip is to invest in homemade lunch boxes. Set aside a day of the week that you have time for and prepare food for the whole week. Separate the preparation into lunch boxes and freeze. This way, whenever you go for lunch/dinner, you will have healthy food at your disposal.
In addition to being good for your health, it is also economical. Using ingredients that you already have in your home is inevitable, and on top of that, you can also make use of some foods that are sitting around and stored.
Does dietary reeducation help you lose weight?
Yes! This is a widely discussed topic, and it’s what drives most people to get into this. By following the recommendations correctly, a person can lose weight in a healthy way. With a nutritionist accompanying you, weight loss is even more effective. However, it is worth remembering that it is not a quick process, it requires commitment and it may take a while to show great results.
It is also important to remember that there will be other benefits besides weight loss. Firstly, there is also a behavioral change, which guarantees a healthier body. It is possible to see a difference in immunity and the proper functioning of bodily organs as well. In short, hair, nails and skin appear healthier, more beautiful and stronger.
Tips
Drink lots of water.
Drinking water and staying hydrated is a very important step. Water, in addition to not being caloric, has properties that help cleanse the body and the organs that help with digestion. It cleans the body of unwanted toxins and helps maintain a balanced diet.
The ideal is to drink 1.5 to 2 liters of water per day. However, it can be a difficult task for those who don’t like the liquid. A tip, then, is to squeeze a few drops of lemon or make flavored water without added sugar. You can use mint, ginger, orange and some people even use apple.
Planned meals
Never go more than 3 hours without eating. It is important for digestion that the stomach receives food every 3 hours, and this, in total, also causes our food portions to become smaller. This happens because as food is consumed in shorter periods, the body does not need as much food at once.
Additionally, your blood glucose level becomes more stable, making you feel less hungry. However, pay attention when eating. As there will be more stops to eat, you need to eat less in each portion. Ideally, the amount of daily food should be distributed in portions.
The program should consist of breakfast, followed by a snack in the morning. After that, we have lunch and an afternoon snack. In the evening, we have dinner and a snack later in the evening. For those who have difficulty eating this number of meals, a trick is to eat less at the main meals to have an adequate snack/snack. Always remember that the portions have to be balanced as you eat.
Food choice
As you change your diet, you need to expand your horizons when choosing new foods. Always be open to new possibilities and try to try new options that may not have been on your menu previously.
One issue that can be considered is the consumption of fruits, vegetables and legumes in general. Many people have some prejudices about some foods without having even tried them. There are several ways to taste a food. So, if you didn’t like it the first time you ate it, try a different way of cooking or tasting it.
Industrialized foods have a lot of flavor enhancers, so don’t get carried away by this and never compare what you are eating with fast food. Dietary re-education also affects the mind, and feeling comfortable and enjoying what you eat makes a big difference in the result.
Therefore, try to plan your meals daily so that you are always in line with what you are eating. Look for new flavors, try to include fruit in your snacks and don’t be afraid to opt for natural flavors.
Physical activity
To complement your nutritional re-education process, combine it with physical activity. This way, in addition to helping the body, you also speed up your metabolism and help reduce body measurements when the purpose is to lose weight.
Physical activity in itself is good for the body and helps burn large calories. Regardless of which one it is, aligning it with food is a spectacular combination. In short, with a greater calorie burn, you are still free to, in a controlled manner, eat a few things you like more.
Want to know more about healthy eating? So don’t miss the article: Does a natural sandwich help with your diet? (10 recipes to make at home).
Sources: Your Health Healthy Minute
Featured image source: Drogria Santo Remédio
