The societal pressure to conform to a specific body type or size has led to the promotion of unhealthy and restrictive diets. International No Diet Day seeks to break this cycle and encourage individuals to embrace their bodies as they are.
This year, let's honour our bodies by nourishing them with healthy food choices and exercise, rather than punishing them with harmful dieting practices. It's also a great opportunity to educate ourselves and others on the adverse effects of diet culture and work towards building a more inclusive and accepting society.
Experts offer scientifically-supported methods for weight loss without resorting to dieting on this "No Diet Day".
- Avoid Screens to Eat Mindfully
To ensure mindful eating, it's important to eliminate distractions such as screens during meals. Research shows that people tend to overeat when they are engaged in activities like watching TV or using their phones while eating. So, giving your full attention to the food you consume is crucial.
- Meals on Smaller Plates
Opting for smaller plates is an effective way to control your food intake and prevent overeating. Larger plates often lead to larger portion sizes, causing you to consume more calories than necessary. By choosing smaller dishes, you can limit your portions and avoid the temptation to eat more than you need.
- Drink Water
After consuming a large meal, you may experience unexpected hunger pangs. However, these sensations are often due to dehydration rather than a genuine need for more food. Drinking an adequate amount of water is a simple and natural way to lose weight quickly and effectively.
- Avoid consuming liquid calories.
Beverages are an easy way to consume excess calories, and sugary drinks such as juices, sodas, smoothies, and colas should be avoided whenever possible. Not only do these drinks add extra calories to your diet, but they also lead to spikes in blood sugar levels, increasing the risk of developing diabetes.
- Move around more
Although it may sound cliché, the importance of this advice cannot be emphasized enough. "Moving more" does not simply mean the time spent at the gym or during regular physical activity, but also during the rest of your day. Prolonged sitting promotes the production of fat cells in the body, a process known as adipogenesis. To combat this, take frequent breaks throughout the day, such as walking to the kitchen for water or performing one-minute exercises like jumping jacks or squats to break up long periods of sitting.
Remember, every body is unique and beautiful in its own way. Let's embrace our differences and celebrate our individuality. Happy International No Diet Day 2023!
