Table of contents:
Almost everyone who wants to lose weight makes the same mistake when choosing a diet, establishing a regime for exercising, limiting themselves in products.
They forget where this extra weight came from. In other words, how they ate it.
Why is weight returning and you cannot lose weight
Psychologists from the Institute of Healthy Nutrition (Orlando, USA) studied the dietary habits of 3,000 healthy women who identified excess weight as one of the main problems. All participants in the experiment regularly limited themselves to food, went in for fitness, from time to time sat on rigid diets and regularly on moderate ones, but somehow the weight returned. After psychologists made their conclusions and offered the participants individual therapy sessions, 80% of them lost weight relatively easily within a year.
What's the secret?
Psychologists have called these reasons for excess weight "food cult."
From childhood, we were taught that “tasty” is not an everyday meal, it is a rarity, a reward and an event.
- "This is for the New Year!"
"Eat the rice first, then scoop out the gravy!"
- "There will be a cake for your birthday"
- "If you get 5 in physics, you will have your favorite dish"
- "You are sick, poor thing, I bought you eclairs!"
So, gradually, several very bad habits are formed that prevent you from losing weight and create a problem of excess weight:
1. Using food as a reward
“I passed the project - I can have a cake!”, “If I run 10 km, I'll buy myself a fat hamburger”, “I haven't eaten sweets for six months, I deserve this dessert!” And all that sort of thing. Delicious food should be part of the daily diet, and not given out to the body on big holidays.
The first way to do this is to start any meal with the tastiest. And don't let an extra spinach leaf or steamed breast fit in, start with your favorite.
The second piece of advice given by psychologist Diana Robinson is to eat your favorite foods every day. If it is too high in calories or harmful - a little, but - each. It really helps to cope with excess weight in women. “I recommend at least for a year to stop dividing food into festive and everyday. Food is just food, it is not a luxury or a prize for achievement,”she says.
One way to incorporate your favorite food into your daily diet is to eat it as a dessert after each meal in small portions. So tea candy is a way to help you lose weight. One or two will not change the total calorie content of your diet, but it will save you from breakdowns when you eat a lot of them.
2. Using food as a sedative
"Stress seizing" is the second most common cause of excess weight. Beloved offended - eat a bun and feel better. The roots are all the same - in childhood, where food was a symbol of well-being, love and joy. Yes, this fear sits deep in the subconscious: what if HUNGER? And less than 100 years later, the food situation returned to normal (mostly to the detriment of quality, but that's another story).
How to deal with this and not gain excess weight?
Write on a piece of paper at least 10 ways to rejoice that are available to you. A movie, a new blouse, a walk in the park, everything except food. And whenever you feel sad and want a chocolate bar, do something from the list. Learn to comfort yourself differently.
By the way, the same method works the other way around: rewarding yourself is also better with theater tickets, not pizza.
Enter your own well-being criterion. This could be the number of hours spent with the family, or the amount set aside for vacation, or the availability of free time on the weekend, or the speed of mastering a new skill. But not food. Regularly remind yourself how you are confidently moving towards your goal, how great you are, and buy new lipstick, not cake.
Catch a life hack for emergencies.There are situations when the urge to overeat seems overwhelming: it seems that only one and a half or four packs of chips can calm you down. Studies show that no matter how strong the craving for food is, it is short-lived. So pause for five minutes and do breathing exercises. Or make a promise to yourself that you’ll get back to thinking about chips in an hour and do some household chores. It is likely that after this food is no longer needed.
And a little advice
Dr. Robinson found that the most unpleasant breakdowns in fatty, sweet and starchy foods in patients occur when they experience … anger and resentment. So try not to sit down at the table when someone pisses you off or upsets you.
Also try keeping a diary, writing down your feelings and what you eat. If it turns out that overeating is associated with emotions, then the answer to the problem is simple: you need to learn how to live them, without resorting to a prop of candy and pizza. Here either psychotherapy or independent study of the topic of working with feelings will help.