In order not to eat a cabbage leaf, why you can't lose weight again, you need to prepare for diet in advance. Tatyana Karavaeva, head of the Borderline Disorders and Psychotherapy Unit, said it's best to start such training "from the ground up. "Doctors say it thwarts summer's spring dreams of achieving an ideal body.
- This spring is special. In the context of the coronavirus pandemic, it’s impossible to live an active lifestyle, and while sitting next to the refrigerator at home, grabbing anxiety and stress, you won’t lose much weight, " said Tatyana Karavaeva, MD, head of the department. Treatment and psychotherapy for borderline mental disorder. - In the spring, the incidence has decreased, some people have been vaccinated against kidney, and the sun is more and more obvious on the street. So, you can pick up your figure.
Mistakes That Stop You from Losing Weight
Why can't everyone survive the diet and finish what they do from start to finish? This usually has nothing to do with willpower. For example, wrongly chosen motivations or unrealistic goals can interfere, according to psychotherapists. "Doctor Peter" with Tatyana Karavaeva teases out the main myths of weight loss dreamers.
Misunderstanding 1: Lose weight and look for a prince
Before you start a diet, it's important to choose the right motivation. First, answer the question honestly to yourself: "Why should I lose weight? " If a woman wants to lose weight to feel better and look better, then you can act. But problems arise if she links success in her personal life to losing weight. She thought, "Now I'm going to lose weight—I'll find a man I love. " But after all, there might be other reasons why she's not in a relationship other than being overweight. Such a woman loses weight, but it still doesn't matter - a man with a bouquet of flowers doesn't see her every day. Then came the disappointment, starting with the "it's all in vain" thought, she started eating unrestricted again and gained weight. It's important to understand that being thin won't make you friends, happy, successful, or rich. Addressing the problems of building communication, relationships, and success comes from the field of psychology, not dietetics.
Error two. We don't sleep well - don't lose weight
A good night's sleep can really help you lose weight. At night, especially during the first stage of sleep, the pituitary gland produces the growth hormone hormone. Without it, weight loss is nearly impossible, even with strict food restrictions. It's not unreasonable for nutritionists to include "sleep normalization" as the first item in their plans for their patients. If you have a superficial and uneven sleep, you should try to establish the correct "sleep-wake" regime before eating.
Misunderstanding 3, want to lose 20 kilograms quickly
In any business, it's important to set realistic goals for yourself. For example, lose 5kg in 2 months instead of 25kg. First, it's healthier. Second, unsolvable difficult tasks can lead to depression (a mental state that occurs when desires do not match available possibilities) and neurosis.
It happens that a person's personal characteristics can affect weight loss. Same perfectionism. Such a person wants to instantly reach the "ideal" weight - to lose 40kg. When he realized the goal was unattainable, the motivation went away - he simply gave up and gave up all his diet. Severe weight loss can be achieved in several stages over a year. But our minds rarely perceive such long-term goals.
Still others have a dichotomous or "black and white" mindset (both themselves and those around them when they categorize events) - they adhere to the "all or nothing" principle. Such people stick to a diet, eat cabbage, and suddenly eat toffee, thinking, "I've fasted anyway, and now nothing makes sense. " It is necessary to work with these personal qualities, and, as a rule, , one cannot do without the help of a psychologist.
Mistake #4: Dieting
It's not worth sticking to a strict diet -- it's bad for your health. Even if you manage to lose the required kilos, it can be difficult to maintain results. It's best to strive for proper nutrition: normal protein, fat and carbohydrate content, divided meals - 5 small servings per day. If you torture yourself with hunger and think about food all day, there is a great risk of breaking free and ruining everything.
Mistake #5. Don’t eat after six o’clock
Eating and drinking at night and taking long breaks are both harmful. The idea that the "no food after six" rule is beneficial is essentially a myth. By skipping meals after 6 pm, you can really lose weight at first, but everything you lost will come back quickly. The body is very sensitive. If he understands that you can deprive him of food for more than 12 hours, and in principle can expect anything from his owner, he will start storing fat. It is best if the last snack is 2-3 hours before bed.
Mistake #6: Not looking for recipes ahead of time
Previously, nutritionists recommended a set of foods - which foods should be restricted in the diet and which foods should be used more frequently. Now they understand that many people have a hard time switching from the usual recipes to the right one, so they offer recipes for healthy dishes right away. For example, how can you cook the same cabbage so well? In order to enjoy your meal beyond just nibbling on a cabbage leaf, you need to find recipes that work for you online ahead of time.
Mistake #7. Eating fast
Satiety doesn't come right away. The satiety signal reaches the brain about 20-30 minutes after it actually starts. So don't rush to the table. By the time you feel full, you've actually eaten 2-3 times what you need. Eat slowly and leave the table a little hungry.
Error 8. watching tv and eating big plates
There are several psychological tricks that can help you eat less. For example, correctly chosen dishes. Small plates on the table allow you to mentally "fill" with a small portion - in a deep, large plate, it will appear very little. Beautiful dishes will help you to enjoy your meal and savor it. Saturation follows when you try to smell and taste a dish.
Another way is to ditch the TV and gadgets on the dining table. Distracted by watching movies or news on the Internet, we swallow mechanically, not noticing that we are eating more than we should.
Error 9. We keep sweets at home
When a man is hungry, he starts to eat whatever he comes across. If you have buns, mayonnaise, candy at home, it's hard to restrain yourself - hands will reach for them. If you have to go to the store for them, you have a chance to stop.
Error 10. Catch resentment and anger
The reason for the outage needs to be handled "onshore". Before going on a diet, think: "What does food mean to me, when I can't resist craving something delicious and something bad? " The root cause can be different—you need to know which one you have.
For example, psychogenic overeating - consuming large amounts of food due to emotional problems, as a result - a person gains or fails to lose weight. In this case, a simple diet will not help because anxiety will increase. We have a group on psychogenic binge eating at our center. We work with those who catch resentment, anxiety, anger, irritability. When food becomes the main way to relieve emotional tension, all attempts to lose weight have failed. We see many women trying to lose weight multiple times, but only after working with a specialist. The aim is to understand the root causes of negative emotions and learn to deal with them in other ways. If a person breaks down every time they go to their parents' house and gets into an argument with their mother, the situation must first be resolved.
Error #11. A glass of wine will save calories.
Usually we don't notice snacks - candy eaten from the car's glove box, sandwiches intercepted on the run. In fact, there are a lot of these "unremarkable" moments during the day - they have to be recorded in your food diary. Some people think they'll drink a glass of dry wine and save on food. But this usually doesn't work. Any alcohol will increase the appetite, a high-calorie cheese and grape appetizer on top of a glass of wine, followed by fried potatoes, is ready to use in no time. But for some reason, many people don't consider a piece of cheese or a grape to be food.
Error 12. keep weighing yourself
To monitor your weight dynamics, you don't have to weigh yourself every day - 1-2 times a week is enough. Weight depends on many reasons - the amount of fluids you drink, your menstrual cycle, the weather, and more. If you frequently get up on the scale, you will see a "plus" and feel uneasy. It is also important to record the weighing results correctly. For example, if you managed to lose a kilo in a few days, not by writing down the next number to indicate this success, but "77 - 1" - this is more intuitive and has a better psychological effect. It's also recommended to reward yourself for your success -- but not with chocolate. Treat yourself to, for example, buying a scented body wash or a new shirt to show off your slimming achievements.
But no matter how you lose weight, you have to remember - the period when the weight will "stand. "This can last 1-2 weeks and is related to metabolism, hormonal processes. It is necessary to approach this behavior of the organism with an understanding, not to be discouraged, not to think that everything is lost.
Error number 13. Food is the only fun
Without sweets, life seems boring and you have to do something. We need to find other things that bring joy and distraction—exercise, good movies, walks, creativity. If there is only one mechanism for addressing emotional problems—cake or fast food—then it malfunctions.
Generally speaking, it is very important to develop a correct mental attitude from an early age. Parents often tell their kids that hamburgers are bad. Also, where do you like to celebrate your child's birthday? in fast food restaurants. This forms the opinion of children that hamburgers are the best food because they are associated with holidays, promotions. Also, food is often the only way of communication in the family - everyone sits in their gadgets and only looks into each other's eyes and talks at dinner. Formed ideas that can only be communicated at the dinner table.