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Diet or a lifestyle

We usually reach for a diet, aka a temporary change in eating habits, when we want to lose a few kilos. The downside of any short-term decision to change is that we quickly revert to our previous eating habits.

Dieting focuses on food intake, while lifestyle changes include what you eat and regular physical activity.
When it comes to weight loss, dieting provides a temporary solution and a unique approach to a multifaceted, long-term health problem. As most people already know, diets do not work in the long run – they usually help us lose 5 to 10 kg in a short period, but you will likely gain the weight back after those diets. Studies have shown that almost 70% of people regain the weight they lost during diets. These further states that only 30% of people who change their lifestyle stay at their desired weight.


According to scientific research, these behavioral patterns alone (which include eating regular meals, exercising for an average of one hour every day or every other day, and maintaining a consistent diet during the week and on weekends) are key to keeping your desired weight and balance in both physical and mental health.


The thing that you need to implement, for a long-term benefit, is a complete lifestyle change! And it consists of adopting healthy habits that promote long-term weight control and health. Changing your lifestyle can help you enjoy food guilt-free because you already have guilt-free food alternatives. Lifestyle changes are permanent, and your main goal is to live longer by taking care of yourself.


The results are also unlimited. When you align your diet and lifestyle changes with your positive outlook on life and behavior, you won’t put too much stress on your body. Changing your lifestyle can help you enjoy food without feeling guilty, i.e. finding alternative meals that you can enjoy. Always try to look at the bigger picture and adopt healthy habits to be healthier and happier.
It’s easy to say, but how do you start? Read some of our tips below:  

1. You need to have patience   
Don’t expect to see results right away. Your goal is long-term! Give your body time to get used to these changes. 

2. Step by step   
Some people can multitask, while others cannot. So if you cannot give everything up right away, start by changing your habits. Give yourself one item a week or a month, focus on one challenge, and when you’re done with it- move on to the next one. Start with small changes for a better tomorrow!

3. Find a partner
Find someone who will support you or even work with you on this goal. 

    4. Ask for support
    There will be days when you want to give up, when everything seems pointless, that’s why it’s so important to have someone to give you a boost! Creating change is hard, it takes time and commitment, but you can do it. Failure is normal and okay, however when it happens – get up and get back on track.
    So try to get at least 45 minutes of moderate exercise 3-4 times a week and adopt healthier eating habits such as reducing or eliminating sugar-sweetened beverages, getting plenty of fruits and vegetables, and snacking on nutritious foods instead of junk food. Set realistic goals and adopt patterns that you can sustain for the rest of your life, instead of temporary quick fixes.  


    And if you don’t know how and where to start, or maybe even why you should start changing your lifestyle, you can always consult a professional who can create a complete meal and exercise plan for you to follow.


    To conclude – a diet is only a temporary solution, if you have decided that you want to be healthier and more beautiful in the future, you will have to make a little more effort. Starvation is not the solution and there is always a way to not give up everything you love without achieving the desired results.

    Author: Tamara Vulović, Certified Personal Trainer & Inspiring Growth and Transformation Influencer

      Dijeta ili stil života

      Obično posegnemo za dijetom, tj. privremenom promenom navika u ishrani, kada želimo da izgubimo koji kilogram. Loša strana svake kratkoročne odluke za promenom je ta da se brzo vratimo na svoje prethodne navike u ishrani. 

      Dijeta se fokusira na unos hrane, dok promene u načinu života uključuju ono što jedete, kao i redovnu fizičku aktivnost. Kada je u pitanju gubitak težine, dijeta pruža privremeno rešenje i jedinstven pristup višeslojnom i dugoročnom zdravstvenom problemu. Kao što većina već zna da sama dijeta bez trajnih promena navika ne funkcioniše na duže staze – one nam uglavnom pomogne da izgubimo od 5 do 10 kg u kratkom vremenskom roku, dok je vrlo verovatno da ćete posle tih dijeta vratiti kilograme. Istraživanja su pokazala da skoro 70% ljudi vrati težinu koju su izgubili tokom dijeta, što dalje navodi da samo 30% ljudi koji promene svoj životni stil ostaje na željenoj kilaži. Po naučnim istraživanjima samo po ovim obrascima ponašanja koji uključuju redovne obroke, vežbanje u proseku jedan sat svakog ili svakog drugog dana, održavanje doslednog režima ishrane tokom nedelje i vikendom, moguće je održavati željenu težinu i uspostaviti balans između fizičkog i mentalnog zdravlja.

      Ono što je potrebno da uradite zarad dugoročnih benefita je kompletna promena načina života! A ona se sastoji od usvajanja zdravih navika koje promovišu dugoročnu kontrolu težine i zdravlja. Promena načina života može vam pomoći da uživate u hrani bez osećaja krivice jer već imate alternativnu hranu bez osećaja krivice. Promene u načinu života su trajne a vaš glavni cilj je da živite duže tako što ćete brinuti o sebi. 

      Rezultati su takođe neograničeni. Kada uskladite svoju ishranu i promenu načina života sa svojim pozitivnim pogledom na život i ponašanje, nećete previše opterećivati svoje telo. Promena načina života može vam pomoći da uživate u hrani bez osećaja krivice, tj pronalaženju alternativnih obroka u kojima možete da uživate bez osećaja krivice. Uvek se potrudite da gledate širu sliku i usvojite zdrave navike kako biste bili zdraviji i srećniji. 

      Lako je reći, a kako početi? Nekoliko naših saveta pročitajte u nastavku:   

       1. Treba imati  strpljenja    

      Ne očekujte da ćete rezultate videti odmah. Vaš cilj je dugoročan! Dajte vremena vašem telu da se navikne na ove promene.  

       2. Korak po korak    

      Neki ljudi mogu da rade više stvari odjednom dok neki ne. Dakle, ako vam je previše da se sada i odmah odreknete svega, promenite navike. Dajte sebi jednu stavku nedeljno ili mesečno.  Fokusirajte se na jedan izazov pa kad ga prevaziđete pređite na sledeći. Krenite sa malim promenama ka boljem sutra.   

      3. Nađite partnera

      Nađite nekog ko će vam biti podrška ili čak ići zajedno sa vama u ostvarenje ciljeva.  

       

      4. Zatražite podršku

      Biće dana kada ćete poželeti da posustanete, kada vam sve deluje besmisleno, zato je jako važno da vam neko daje vetar u leđa! Stvaranje promena je zaista teško, potrebno je vreme i posvećenost, ali vi to možete! Neuspeh je normalan i to je u redu. Ustani i vrati se na pravi put. 

      Zato se potrudite da 3-4 puta nedeljno imate najmanje 45 minuta umerenog vežbanja i usvojite zdravije navike u ishrani kao što su smanjenje ili eliminisanje pića zaslađenih šećerom, ubacite puno voća i povrća i grickanje hranljive hrane umesto nezdrave hrane. Postavite realne ciljeve i usvojite obrasce koje možete održati do kraja života, umesto privremenih brzih rešenja.   

      A ako ne znate kako da počnete, odakle da počnete, ili možda čak i zašto bi trebalo da počnete da menjate svoj životni stil, uvek možete da se konsultujete sa profesionalcem koji može da napravi kompletan plan obroka i vežbe koje možete da pratite. 

      Da zaključimo – dijeta je samo privremeno rešenje, ako ste odlučili da želite da budete zdraviji i lepši u budućnost moraćete malo više da se potrudite. Gladovanje nije rešenje i uvek postoji način da se ne odreknete svega što volite a da dostignete željene rezultate.

      Autor: Tamara Vulović, Sertifikovani Trener & Influenser u Sferi Ličnog Razvoja i Transformacije

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