Nutrition experts Ellie Zografakis, RD, and Dale Huff, RD, CSCS, coowners of NutriFormance Personal Training and Sports Nutrition in St. Louis believe that behavior modification strategies-rather than diets-can help you break this self-defeating cycle and make lasting lifestyle changes.
Enlisting the aid of qualified professionals (e.g., a registered dietitian, a physician, a personal trainer and/or a psychologist) will make it easier to interrupt old behavior patterns. You can also begin to practice the following lifestyle change principles developed by Zografakis and Huff:
1. Stop Dieting.
How can you lose weight if you don't diet? Creating a deficit of about 500 calories a day for one week should result in a 1-pound weight loss. Most people can incur a large part of this 500-calorie-a-day deficit by exercising and making moderate changes in food intake. In choosing this approach you avoid the negative consequences of rigid dieting.
2. Become Physically, Not Externally, Connected to Eating.
Internal hunger cues-such as a rumbling stomach, a slight headache, fatigue, irritability and decreased concentration-are meant to remind you to meet your energy requirements and maintain your natural set point weight. Reconnecting with your physical signals of hunger and satiety can help you acquire the internal power to regulate your food intake.
3. Use the Rating of Perceived Hunger (RPH) Scale.
This story is from the August 2023 edition of Women Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the August 2023 edition of Women Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
TOP-10 FOR BONING UP YOUR SKELTON
A majority of women face the threats of osteoporosis, a disease that weakens the bones and leaves them vulnerable to breaking. You see, osteoporosis doesn't happen overnight. It takes a lifetime to develop.
Tai-chi PRACTICE Can Help Shed Belly Fat 10 Moves To Practice
Tai chi has been described as \"meditation in motion.\"
Simple WAYS TO INCORPORATE YOGA Into Your Daily Routine
Maybe the closest you get to yoga is wearing a comfy pair of yoga pants, or if you're like I used to be, perhaps you think your temperament isn't quite Zen enough for it, but the myriad of health benefits this ancient practice offers are difficult to ignore.
HERMINAS REEA AT THE CANNES FILM FESTIVAL: Elegance and Refinement on the Red Carpet
Once a year, the beautiful city of Cannes, in France becomes the epicentre of the film industry and welcomes the best actors and directors. This year it was held from 14-25 May, 2024.
Healthy & supportive Relationships A Key To Good Mental Health
We all experience change in our daily routine although often positive in the long term disrupts our mental health.
15-MINUTE DUMBBELL Full Body Workout
Many of us are not sure what to do when hard pressed with time thinking that a 15minute workout can't possibly be all that effective.
A Girl Like You ANNIKA Malacinski
Annika Malacinski's journey from a gymnast to a Nordic combined athlete is inspiring.
Counselling For Weight Loss – When to opt?
Counseling plays a crucial role in weight loss by addressing not only the physical aspects of weight management but also the psychological and behavioral factors that contribute to a person's relationship with food and lifestyle choices.
10 Hairstyles For Valentine's Day
Valentine's Day is one of a favorite occasion to dress up and glam up with super cute + simple hairstyles you can wear all year long!
2024 Love Horoscope for Each Zodiac Sign
While 2024 will look different for each person with some having "a bit more cosmic luck on their sides" when it comes to love, specifically year's impact will be determined based on everyone's respective zodiac signs.
