Diets and eating disorders: How to end the yo-yo effect?
Diet restriction is neither good for health nor line! It is often difficult to get out of the infernal spiral: lose weight and then gain weight. An expert explains how to finally break out of this vicious cycle, and stay slim.
Weight Watchers, Dukan, Montignac, Cabbage Soup, Lemon ... There are no longer any secrets about diets, yet the results are not there. Before you started your first diet, your weight was much lower than it is now. This is the famous yo-yo effect! Oftentimes, diets can also be the cause of the emergence of eating disorders, such as gnawing, bulimia, overeating, osteoporosis ... Is this your case? Discover the tips of Emilie Garel, nutritionist and psycho-nutrition expert, certified and approved by the Meducine Network, to prepare it today according to your profile.
I open the lockers as soon as I get home
classic! Often at the end of the day, the accumulated stress requires a decompression phase. Attitude to adoption:
Take time to walk home from work, to breathe deeply (get off a few stops early or park and take a walk in a park near your house)
Stop, ask yourself, and be aware of the rhythm of your day, to get going. Reduce pressure and level requirements and reactivity required.
You are lonely ? Set aside 30 minutes to 1 hour to take care of yourself (reading, drinking with friends, beauty mask, massage, cinema if you have more time, etc.).
It's the rush, the shopping to do, carrying the kids, making dinner, bathing...make it a game, laugh with them, and if it's not "perfect" then it doesn't matter! Also consider home delivery, meals, shopping, and even vegetable baskets.
I eat healthy, balanced food for several days, and then I crack
natural ! Restriction leads to the need to give up at some point. Contrary to popular belief, reward yourself every day!
The "ideal" diet does not exist! Eating a healthy diet every day quickly becomes boring and above all difficult to implement on a daily basis. Keep the basics of a balanced diet, and savor the foods you enjoy in your full awareness!
Remember: the more forbidden it is, the more you want it.
I start eating and empty the fridge, without being able to stop
This is called binge eating, or binge eating if you make yourself vomit afterward or exercise excessively. Above all, be kind to yourself and try not to feel guilty (it's hard enough to manage as it is!). next one :
Make sure you eat meals that are large enough to regulate your hunger.
Choose a salty breakfast or anyway without a lot of quick sugar (orange juice, white bread, cereal...must be avoided in the morning), eat ham, wholemeal bread, eggs...to start the morning, the body needs good fat proteins!
If you feel a crisis coming, set everything up on a tray and sit down to eat. Preparing for a meal helps reduce portions.
Try to listen to the emotion of the moment, what your body is trying to tell you through this need for compulsion.
If I eat normally again, will I regain my weight?
It all depends on the quality of your food, the quantities, the environment in which you eat ... there are no rules, each person is unique! Here are some general tips to avoid the yoyo effect:
Listen to and respect feelings of hunger and fullness as much as possible.
The best diet is to eat when you are hungry (true physiological hunger) and to stop when you are full, the body regulates itself, trust and listen!
Now that you're aware of the health and psychological risks of diets, it's time to come to terms with food, and especially with your body. This is possible thanks to psychological nutrition!
What is psychological nutrition?
Psychological nutrition allows for a comprehensive and holistic approach from a nutritional, behavioral and emotional point of view. It integrates powerful tools from the third wave of behavioral and cognitive therapies, for lasting change.
This major deals with the hygiene of life through a complete assessment, a point about food sensations. You learn how to better manage stress and emotions, and reconnect with your body image. At the same time, together with the therapist, you find sources of motivation to make a gradual, personal and lasting change in your habits.
A gentle and benevolent approach, psychological nutrition helps to overcome eating disorders such as sugar addiction, overeating, bulimia, snacking, orthopedic, etc. Support lasts from two to three months with visible results from the first month.
Eating disorders decrease, weight stabilizes or drops slightly, taking into account your rhythm. You will also have simple exercises to do daily, which quickly turn into new reflexes.