At the time of weight loss we have many resources at our disposal, however, the key is to find that or those that we can use today and sustain in time, because Adhesion is the most important factor to lose weight and we tell you how you can get it.
What is adhesion?
Adherence is defined as the ability to add, achieve a link or connection, so if we talk about adherence to a diet we can describe it as the ability to sustain behaviors or feeding patterns over time, to incorporate the same as their own, to achieve a link with them or what would be the same, to transform them into something habitual.
Adhesion thus includes the ability to prolong the characteristics of a particular diet or sustain in the long term the resources to lose weight.
This is how, if they are dangerous alternatives, that are a true sacrifice or that threaten our social life or cultural patterns, they are certainly options that will not generate adhesion when losing weight.
The importance of diet adherence
He true success of a slimming treatment lies in the possibility of achieving a healthy weight but above all, of keep that weight healthy over time as indicated by American scientists.
Thus, the diets that are "effective" because they allow you to lose a lot of weight in a short time, are not really successful, because they include strict, inflexible resources and therefore, unsustainable over time, that is, they do not generate adhesion.
After these diets that work to get rid of many kilos of over a short time, we usually suffer a metabolic adaptation that is responsible for rebound effect As research published in the journal Obesity has shown, and therefore, it is impossible to maintain the lost weight which demonstrates the lack of success of the treatment chosen for weight loss.
Weight fluctuations are not healthy at all, they harm the organism both inside and out and gradually demotivate us at the same time as resent our metabolism and therefore prepare us for a worse prognosis in the next resource used to return to the desired weight.
So, in the adherence lies the success of a treatment to lose weightWell, if we are able to lose weight and sustain behavior over time, it will also be very likely that our body can maintain an adequate weight in the long term, minimizing the risk of recovering the lost weight.
How to achieve adherence to a diet
If we want to achieve a healthy, comfortable and sustainable weight in time it is essential then achieve adherence to our diet as well as other habitual behaviors.
The factors that will help you achieve adherence
To achieve a diet that we can preserve in the long term, different factors of both the diet itself and our environment they can be of great help:
- The diet restricts calories in moderation, because although the caloric deficit is necessary to lose weight, the reality is that by only sustaining a small decrease in calories over time we can lose weight and it is advisable to reduce on average 500 Kcal daily. If 1500 Kcal are removed and the person is used to consuming 3000, we must consider that he will have to subtract half of what he was consuming, something very difficult to achieve and probably unsustainable over time.
- The food is varied and of quality, which makes the proposal more flexible and, of course, protects health, does not generate risks and therefore, its long-term maintenance becomes easier as confirmed by recent research published in the journal Circulation. Thus, to lose weight we must not only look at calories but it can be even more important to attend to the quality of what we eat.
- We have a healthy and safe environment to be able to carry out our diet without perceiving ourselves "alien" to it. Our family or who lives with us share our meals and even encourage us to move more and eat better, because the support of those around us is key to achieving adherence, as indicated by a study published earlier this year.
- The treatment derives from the hand of a professional of experienced health, that is, not any professional is prepared to address a weight loss plan for an obese or severely overweight person. However, the important thing here is that this professional gives us a diet appropriate to the particularities of those who look for it, considering previous customs, diseases or biological condition, possibilities, level of physical activity, among other characteristics that are key for us to achieve adherence to the diet, as many experts point out.
The mistakes you should not make
Just as there are factors that can promote diet adherence, there are others that can hinder your achievement:
- Go to a miracle diet, fashion, magazine or what happened to our friend because "it worked for him", because this breaks the inviduality of the diet that is essential for us to sustain it over time and this has been confirmed in a study published in the JAMA magazine that indicates the low adherence to popular diets.
- Use food substitutes so as not to have to cook or think about what to eat while we seek to lose weight. Although this resource can be useful, it does not help to change habits and if we think about it, we cannot always support it, so it is not something that favors adherence to reach a healthy weight and maintain it over time.
- Set unrealistic or unattainable goals that discourage us shortly after we started trying or push us to seek strict diets or other resources that we cannot sustain in the long term. It is best to set goals that guarantee us success, that is, that we are confident of being able to achieve because in this way we will not lose motivation and continue to strive in time or what is the same, we will achieve adherence.
- Avoid meals in society or events because of the diet to lose weight. If we must do this without any option our diet is not adequate, it is too strict or not very flexible. If it is our choice, let us think that adherence is achieved by maintaining habits over time and therefore, it is clear that we will not be "forever" eating alone and avoiding outings with friends or canceling family invitations.
This is what you should know about the most important weight loss factor: adherence or the maintenance of long-term behaviors.