In order not to gnaw on a cabbage leaf, why not lose more weight, you need to prepare a diet in advance. And it is better to start such training from the "head, " said Tatyana Karavaeva, head of the department of borderline psychotherapy and psychotherapy. Doctors say it prevents the realization of the spring dream of an ideal body in the summer.
- This spring is special. In the midst of the coronavirus pandemic, it's impossible to lead an active lifestyle, and staying home by the refrigerator, relieving anxiety and stress, won't lose much weight, " says Tatyana Karavaeva, MD, dean. borderline psychotherapy and psychotherapy - In the spring, the incidence has decreased a little, some have been vaccinated against malaria, the sun is more and more visible on the roadSo you can upload your picture.
Mistakes that keep you from losing weight
Why don't people manage to withstand the challenge of dieting and finish what they start to the end? And it usually has nothing to do with willpower. According to the psychotherapist, for example, incorrectly selected motives or unrealistic goals can interfere. "Doctor Peter" together with Tatyana Karavaeva sorted out the main mistakes of people with dreams of losing weight.
Mistake #1. Losing weight to find a prince
Before you go on a diet, it's important to choose the right motivation. First, honestly answer the question: "Why do I want to lose weight? " If a woman wants to lose weight to feel better and look better, then you can take action. But if she successfully combines her personal life with weight loss, problems may arise. She thought, "Now I'm going to lose weight - I'll find a man to love. " But after all, besides being overweight, there could be other reasons why she can't have sex. Such a woman loses weight, but still does not have a relationship - a man with a bouquet of flowers does not see her every day. And then frustration sets in and from thinking "all this is in vain" she starts eating again unrestrictedly and gaining weight. It's important to understand that being thin will not make you friends, happiness, success, or wealth. Solving problems of building communication, personal relationships, success is from the field of psychology, not diet.
Mistake #2. We don't sleep well - we don't lose weight
A good night's sleep really helps you lose weight. At night, especially during the early stages of sleep, the hormone somatotropin is produced in the pituitary gland. Without it, it is virtually impossible to lose weight, even with strict food restrictions. It is not for nothing that nutritionists, when creating a program for their patients, write "sleep normalization" as the first item. If you have a light and restless sleep, you should try to set the right "sleep-wake" mode before dieting.
Mistake #3. We want to lose 20 kg fast
In any business, it's important to set realistic goals for yourself. For example, in 2 months to lose weight 5 kg, not 25. The first is healthier. And second, difficult tasks that cannot be solved can lead to frustration (a mental state that occurs when desires do not match available abilities) and neurosis.
It happens that the individual characteristics of a person hinder weight loss. So is perfectionism. Such a person wants to immediately achieve the "ideal" weight - to lose 40 kg. When he realizes that the goal is unattainable, the motivation disappears - he simply gives up and abandons all diets. Serious weight loss can be achieved over a year and in several stages. But our psyche is rarely aware of such long-term goals.
There are also people who have a dichotomous or "black and white" mindset (when they make categorical assessments of events, themselves and those around them) - they adhere to the "either all or nothing" principle. Such a person goes on a diet, eats cabbage, then suddenly eats toffee and thinks, "Anyway, I broke the diet, now everything is meaningless. "It is necessary to work with these personal qualities and as a rule one cannot do without the help of a psychologist.
Mistake #4. Extreme dieting
Sticking to a rigid diet isn't worth it - it's bad for your health. Even if you lose the necessary kilos, it is unlikely that you will keep the results. You're better off trying to have a proper diet: with a normal content of protein, fat and carbohydrates, small meals - in small portions 5 times a day. If you torment yourself with hunger and think about food all day, there's a lot of risk of you becoming loose and ruining everything.
Mistake #5. Not eating after six hours
It is harmful for both night time devouring and long food. The idea that the "don't eat after six hours" rule is beneficial is basically a myth. By refusing to eat after 6pm, you might actually lose weight at first, but then everything you've lost will quickly return. The body is sensitive. If he understands that you can deprive him of food for more than 12 hours and anything can be expected from the owner in principle, then he begins to accumulate fat. It is optimal if the last snack is 2-3 hours before bedtime.
Mistake #6. Not looking for recipes first
In the past, nutritionists have recommended one food group - which should be limited in the diet, which should be used more often. They now understand that it is difficult for many people to switch from conventional recipes to precise recipes, so they immediately come up with recipes for healthy dishes. For example, how can you cook the same delicious cabbage? In order not only to gnaw cabbage leaves and enjoy your diet, you need to find recipes that are right for you on the Internet in advance.
Mistake #7. Eating Fast
The feeling of fullness does not come immediately. The satiety signal reaches the brain about 20-30 minutes after it actually begins. Therefore, do not rush the table. By the time you feel full, you're actually eating 2-3 times more than you should. Eat slowly and leave the table a little hungry.
Mistake #8. Watching TV and eating on a big plate
There are some psychological tricks to help you eat less. For example, properly selected dishes. Small plates on the table allow you to have a "full" mentality with a small portion - in a large deep plate seems little. Beautiful dishes will help you enjoy the food, enjoy it. When you try to smell, taste a food, the saturation comes with eating less.
Another way is to give up the TV and the gadgets on the table. Distracted from watching a movie or news on the Internet, we swallow mechanically and don't notice how we eat more than we need.
Mistake #9. We leave sweets at home
When a person is hungry, he starts to eat whatever comes across. If you have cakes, mayonnaise, sweets at home, then it will be difficult for you to restrain yourself - you will reach for them yourself. If you have to go to the store for them, there's a good chance you'll be able to stop.
Mistake #10. Capturing Resentment and Anger
The reason for the disruption should be addressed "onshore". Before going on a diet, think: "What does food mean to me and when I can't resist wanting to eat something delicious and harmful? " The root causes can be different - you needunderstand what is causing you.
For example, psychogenic overeating - resulting in the consumption of large amounts of food due to emotional problems - causes a person to gain weight or not be able to lose weight. In this case, a simple diet will not help, as anxiety will increase. There is a group on overeating psychology in our center. We work with people with resentment, anxiety, anger, irritation. When food becomes the primary way to relieve emotional stress, all weight loss efforts fail. We see many women who have tried to lose weight many times, but were only able to do this after working with a therapist. Its purpose is to understand the root causes of negative emotions and learn to deal with them in other ways. If every time I go back to my parents' hometown and quarrel with my mother, then first of all, this situation must be resolved.
Mistake #11. A glass of wine saves calories.
Often we don't notice snacks - candy from the glove compartment of the car, a sandwich on the run. In fact, there are many such "inconspicuous" moments of the day - they should be recorded in your food diary. Some people think they will drink a glass of dry wine and save on food. But that usually doesn't work. Any type of wine increases appetite and can be enjoyed immediately after a glass of wine, a high-calorie cheese and grape appetizer, followed by French fries. But for some reason, many people don't consider a piece of cheese or grape to be food.
Mistake number 12. Never stop measuring yourself
To monitor the movements of your weight, it is not necessary to weigh yourself every day - 1-2 times a week is enough. Weight depends on many reasons - how much fluid you drink, your menstrual cycle, the weather, etc. v. If you stand on the scale too often, you may see a "plus sign" and feel discomfort. It is also important to record weighing results accurately. For example, you have lost a kilo in a few days, indicate this success not by writing down the next number, but "77 - 1" - this number is more intuitive and has a psychological effectbetter. You should also reward yourself for your successes - but not with chocolate. For example, treat yourself to a fragrant bath foam or a new blouse to highlight your slimming achievements.
But no matter how you lose weight, you have to remember - there are periods when the weight will "stand still". This can last 1-2 weeks and is metabolic and hormonal. It is necessary to treat such behavior of the organism with understanding, not to be discouraged and not to think that everything is lost.
Mistake #13. Food is the only joy
If life seems dull and boring without sweets, you have to do something about it. We need to find something else that brings joy and something that can distract from it - sports, a good movie, a walk, creativity. If there is only one mechanism for dealing with emotional problems - cake or fast food, then the breakup will happen.
In general, it is important to form the right psychological attitudes from an early age. Often parents tell their children that burgers are bad. Also, where is everyone's favorite place to celebrate children's birthdays? In fast food restaurants. This forms the child's view that burgers are the best food, as they are associated with a holiday, a promotion. In addition, food often becomes the only way of communication in a family - everyone is sitting in their devices and only at dinner can look each other in the eye and talk. The idea was formed that you can only communicate at the table.