Ten strategies necessary to ensure a successful diet

The information on various diets is overflowing with TV, books, and the internet, but in the end it is obvious that "you can reduce the amount to eat and do a lot of exercise" in order to lose weight. However, it is not easy to do it even if you know it. The Conversation abroad media has compiled 10 " effective strategies for diet " backed by the latest research and behavioral psychology.

Ten strategies to lose weight - backed by new research
https://theconversation.com/ten-strategies-to-lose-weight-backed-by-new-research-100995

◆ 1: Get information from reliable sources <br> Information on diet is posted everywhere, but not everything is reliable. We will try to refer to information on diet from highly reliable sources such as sources of government agencies and sites recommended by doctors and nurses.

◆ 2: Set goals as to how much weight to lose We need to keep in mind how specific weight you want to drop specifically. Not only the final goal, but also weekly and monthly targets are set, it is effective to write somewhere.

◆ 3: Establish a standard of diet <br> The important thing to reduce your weight is to manage your diet anyway thoroughly. For that, first of all, from the viewpoint of calorie intake calorie · roughness · nutritional balance, we set a goal of meal quantity how much you eat everyday.

◆ 4: Plan what to eat beforehand - In order to preserve the set goals, you can not think of what you thought of that day · do not eat what you want to eat, but decide all the menu beforehand Is important.

◆ 5: Do not put foods that you do not plan to eat at home. Even though you decide the contents of meal in advance and manage it a lot, if you have unnecessary food in your home, you tend to take snacks. Let's thoroughly not to put foods not on schedule at home.

◆ 6: Think about ways to control appetite <br> No matter how much you manage meals, our lives are always surrounded by unhealthy foods. It is necessary to prepare a method that can deal with when you think that you want to eat something when stimulating your appetite. You should have a way to breathe chewing gum, to meditate until your appetite passes away, or to distract yourself by concentrating on something else.

◆ 7: Update your diet to healthy things <br> If your normal life is healthy enough, it is also important to gradually switch to a healthy one. We will change foods and drinks that we normally incorporate into the menu to those with lower fat and low sugar content.

◆ 8: Record thoroughly the things you ate ___ ___ __ 1 ___ __ 2 ___ __ 2 ___ __ 2 ___ __ 2 ___ __ 2 ___ __ 2 ___ __ 2 Do not forget to look up drinks as well as food.

◆ 9: Measure weight regularly <br> It is important to measure change in weight each time to know your progress. You do not have to be discouraged even if you lose weight. The important thing is to compare lifestyle changes and changes in body weight and to understand how food and exercise influence your weight. Because the effect of a diet is different for every person, knowing yourself is necessary for your health.

◆ 10: Find a way to maintain motivation It is not easy to do nine so far. In order to keep on habit, for example, tell someone else a diet plan, give rewards to myself when achieving the goal, or write on paper why you want to lose weight so that you can always remember it Devices are necessary.