Losing weight is the goal of many people, but in many cases this journey becomes a tiring, stressful experience, even more like enduring rather than improving health.
According to nutritionist and fitness trainer Natalie Castellan (Australia), if fat reduction makes you feel prolonged suffering, you may be going in the wrong direction.
Fitness trainer Natalie Castellan believes that the concept of "no suffering, no results" in weight loss is a common misunderstanding.
If losing fat makes you feel like you are being punished, it is usually not because you lack discipline, but because that diet is not designed to last long," Natalie Castellan shared.
Also according to Ms. Natalie Castellan, a healthy calorie deficit diet must be sustainable, suitable for daily life and not deplete physically and mentally.
To help distinguish between a risky fast diet and a scientific fat reduction plan, Natalie Castellan pointed out a series of signs that you are in a state where your body is well adapted to a calorie reduction diet.
First of all, weight may fluctuate daily, but the general trend is to gradually decrease over time. Weight loss does not occur in a straight line, but when viewed in the long term, the figure still goes in the right direction.
Second, you may feel a little hungry, but not to the point of being uncomfortable, dizzy or irritable all day. A mild feeling of hunger is normal, while prolonged fatigue is a sign that needs to be adjusted.
Another important sign is that your energy level is still maintained. You can still work, exercise, walk, and live normally.
Muscle strength generally does not decline significantly, although performance may slow down slightly, you should not feel constantly weakened.
Along with that, the mood is relatively stable, no strong emotional fluctuations appear.
Sleep is also an important measure. When you have a healthy calorie deficit, you can still easily fall asleep and sleep deep enough for most of the time.
Besides, even if you think about food, this thought does not completely dominate your mind or become a constant obsession.
A stable digestive system is another positive sign. The body does not fall into a state of prolonged disorder, showing that the diet still meets basic needs.
In addition, the fat reduction process takes place regularly: clothes are worn more moderately, body image changes gradually over time, creating a predictable feeling.
Most importantly, Natalie emphasizes that you feel completely capable of maintaining this lifestyle for a long time, even when you are no longer on a diet.
The ultimate goal is not only to lose weight, but to build healthy habits that can accompany you for a long time, protecting both physical and mental health.
(The article is for reference only, not for professional advice. Always consult a doctor or medical expert if you have questions).
