Nutritionist Ginzburg gave recommendations for maintaining weight after losing weight

Doctor of Medical Sciences, nutritionist and psychotherapist Mikhail Ginzburg in his video blog on Yandex. Zen” gave recommendations for maintaining weight after losing weight.

According to him, according to statistics, after successful weight loss, only 5% of those who have lost weight maintain the achieved result during the year. The rest will gain weight one way or another. Some – “even more than it was” before losing weight.

Ginzburg emphasized that a person’s weight is a function of his lifestyle. What matters is the tendency to be overweight, genetics, eating habits, physical activity, psychological reactions to the situation, and most importantly, the participation of a person’s eating behavior in his psychological response, because many people, being nervous, eat more.

The logic, according to Ginzburg, is as follows: if the usual way of life does not allow a person to be slender, then the way of life needs to be changed. For example, to become more mobile, energetic.

But at the same time, it is important not to return to old habits after losing weight, because “the weight will return with them.” And, “if you are inclined to be overweight, then this tendency has not gone away,” the nutritionist noted.

To maintain weight, it must be strictly monitored, the expert said. When you wake up in the morning, the first thing you need to do is weigh yourself.

“As soon as you forget to weigh yourself and don’t do it for at least a couple of days, you most likely gain weight,” Ginzburg said. In the absence of weight control, a person, according to a nutritionist, gains weight “in ten cases out of ten.”

The secret to maintaining weight by morning weighing is that “when you see a number on the scale in the morning, you remember it all day long, it motivates you to take specific actions, subconsciously models your behavior,” the doctor explained.

Physical activity is also needed – walking, dancing, walking. And, as Ginzburg noted, if this is not characteristic of you, “you need to become characteristic.” He advises to find in the process of motor activity “some kind of entertainment – listen to music or audio books, admire nature while walking.”

And the best thing, according to Ginzburg, is to sign up “for active dance classes.”

The nutritionist also noted that, apart from counting calories, a person eats to the full, without being aware of how many calories are in a particular product, dish. If you train yourself to eat the most harmless foods, you can not count calories, but do not get better. He advises to remove sugar and sugar-containing foods, and foods with a high glycemic index (pastries, rice, potatoes) from the diet as much as possible.

As for vegetables and fruits, then you need to adhere to this principle: “more vegetables, and fewer fruits.”

In addition, Ginzburg recommends replacing sunflower oil with olive oil, meat with fish, and sea fish with river fish. As for cereals and side dishes, here, according to the nutritionist, buckwheat and oatmeal are better than rice, it is better to leave pasta a little undercooked and use more greens and seasonings like turmeric, and also eat berries and nuts.