In order not to nibble a cabbage leaf in thought, because you once again can't seem to lose extra pounds, you need to prepare for a diet in advance. And it's best to start that training from the "head, " says Tatyana Karavaeva, head of the department of treatment of borderline mental disorders and psychotherapy. The doctor said that it prevents the realization of spring dreams of an ideal figure in summer.
- This spring is special. In the context of the coronavirus pandemic, it was impossible to lead an active lifestyle and at home next to the fridge, enjoying the anxiety and stress, you would not lose much weight, " says Tatyana Karavaeva, MD, head of the department of treatment of disorders borderline mental and psychotherapy - In spring, the incidence has decreased a little, some have already received anti-kidny vaccines, the sun is more and more visible on the street. So you can assume your figure.
Mistakes that keep you from losing weight
Why can't everyone withstand the diet test and complete what they started to the end? And it's often not about willpower. According to the psychotherapist, for example, incorrectly chosen motivation or unrealistic goals can interfere. "Doctor Peter" together with Tatyana Karavaeva solved the main mistakes of those who dream of losing weight.
Mistake Number 1. Losing Weight in Search of a Prince
Before dieting, it is important to choose the right motivation. First, honestly answer yourself to the question, "Why do I want to lose weight? " If a woman wants to lose weight to feel better and look good, then you can take action. But if she associates success in her personal life with weight loss, problems can arise. She thinks, "Now I'm going to lose weight - I'm going to find a beloved man. "But after all, in addition to being overweight, there may be other reasons for her not to have a relationship. Such a woman loses weight, but there is still no relationship - a man with a bouquet of flowers does not meet her every day. And then comes the disappointment and the thought "all this was in vain" she goes back to eating without restrictions and gaining weight. It's important to understand that being lean won't make you friends, happy, successful, or rich. Solving problems with building communication, personal relationships, success is in the field of psychology, not dietology.
Mistake number 2. We sleep poorly - we don't lose weight
Good sleep really helps you lose weight. At night, especially during the first phase of sleep, the hormone somatotropin is produced in the pituitary gland. Without it, it is almost impossible to lose weight, even with strict dietary restrictions. It is not for nothing that nutritionists, when designing a program for a patient, write "sleep normalization" as the first item. If you have shallow and irregular sleep, you should try to establish the correct "sleep-wake" regimen before the diet.
Mistake number 3. We want to quickly lose 20 pounds
In any business, it's important to set realistic goals for yourself. For example, in 2 months to lose weight by 5 kg, not 25. First, it is healthier. And second, difficult tasks that cannot be solved can lead to frustration (a state of mind that occurs when desires do not match available possibilities) and neurotic disorders.
It turns out that a person's personal characteristics interfere with weight loss. The same perfectionism. Such a person immediately wants to achieve the "ideal" weight - to lose 40 kg. When he realizes that the goal is unattainable, motivation disappears - he just gives up and gives up on all diets. Serious weight loss can be achieved in over a year and in several stages. But our psyche rarely realizes these long-term goals.
There are also people with a dichotomous or "black and white" type of thinking (when they categorically assess events, themselves and those around them) - they adhere to the "all or nothing" principle. This person sticks to a diet, eats cabbage, and then suddenly eats caramel and thinks, "I already broke the diet anyway, 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 number 4. Going on a hard diet
Sticking to strict diets isn't worth it - it's bad for your health. Even if you manage to lose the required amount of pounds, you can hardly maintain the result. It is better to strive for adequate nutrition: with a normal content of proteins, fats and carbohydrates, fractionated meals - in small portions 5 times a day. If you torment yourself with hunger and think about food all day, there is a great risk of letting go and ruining everything.
Mistake #5. Don't Eat After Six
It is harmful both to eat at night and to take a long break from food. The idea that the "don't eat after six" rule is beneficial is essentially a myth. By refusing to eat after 6pm, at first you may actually lose weight, 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, in principle, everything can be expected from the owner, he begins to store fat. It is ideal that the last light snack is 2-3 hours before bed.
Mistake number 6. Not looking for recipes in advance
Previously, nutritionists recommended a set of foods - which ones should be limited in the diet, which ones should be used more often. Now they understand that it is difficult for many to switch from the usual recipes to the correct ones, so they immediately offer recipes for healthy dishes. For example, how can you cook the same cabbage deliciously? In order not only to gnaw on a cabbage leaf and enjoy your diet, you need to find recipes that are suitable for you on the Internet in advance.
Mistake #7. Eating Fast
The feeling of fullness doesn't come right away. The satiety signal reaches the brain about 20 to 30 minutes after it has actually started. So do not rush to the table. When you feel full, you are eating 2-3 times more than you need. Eat slowly and leave the table a little hungry.
Mistake number 8. Watching TV and eating from large plates
There are several psychological tricks to help you eat less. For example, properly selected dishes. Small plates on the table allow you to psychologically "get enough" with a small portion - on a large, deep plate, it will seem scarce. Beautiful dishes will help you to enjoy the food, savor it. When you try to smell, taste a dish, then saturation comes with less food.
Another way is to give up the TV and gadgets on the table. Distracted while watching a movie or news on the internet, we mechanically swallow and don't notice how we eat more than we should.
Mistake number 9. We keep candy at home
When a person is hungry, he starts to eat everything he finds. If you have buns, mayonnaise, sweets at home, it is very difficult to contain yourself - your own hand will reach them. If you have to go to the store for them, there's a chance you'll be able to stop.
Mistake number 10. Capturing resentment and anger
The reasons for outages need to be addressed "on land". Before a diet, think: "What does food mean to me and when do I irresistibly want to eat something tasty and unhealthy? " The root causes can be different - you need to understand which one you have.
There is, for example, psychogenic overfeeding - the consumption of large amounts of food due to emotional problems, as a result - a person gains weight or is unable to lose weight. In this case, a simple diet will not help, as anxiety will increase. There is a group on psychogenic excesses at our center. We work with people who apprehend resentment, anxiety, anger, irritability. When food becomes the main way to relieve emotional tension, all attempts to lose weight end in failure. We see many women who have tried to lose weight more than once, but have only managed to do so after working with an expert. Your goal is to understand the causes of negative emotions and learn to deal with them in other ways. If a person breaks every time after each trip to his parents' house and quarrels with his mother, first of all, this situation must be resolved.
Mistake #11. A glass of wine will save calories.
We often miss snacks - candy eaten from the glove compartment of a car, a sandwich intercepted on the run. In fact, there are many such "inconspicuous" moments during the day - they should be recorded in your food diary. Some people think they are going to drink a glass of dry wine and save on food. But that usually doesn't work. Any alcohol increases the appetite and, on top of a glass of wine, an aperitif with high-calorie cheese and grapes, and then chips, can soon be used. But for some reason, many do not consider a piece of cheese or grapes to be food.
Mistake number 12. Constantly weighing us down
To monitor weight dynamics, it is not necessary to weigh yourself every day - 1-2 times a week is enough. Weight depends on many reasons - the amount of fluid you drink, your menstrual cycle, the weather, and so on. If you step on the scale too often, you might see a "plus" and get upset. It is also important to correctly record the weighing results. For example, you managed to lose a kilo in a few days, indicate this success not by writing the next number, but "77 - 1" - this is more visual and has a better psychological effect. It is also advisable to reward yourself for your successes - but not with chocolate. Treat yourself, for example, to the purchase of scented bubble bath or a new top to highlight your slimming achievements.
But no matter how you lose weight, you have to remember - there are periods when the weight will "stay". This can last for 1-2 weeks and is associated with metabolic and hormonal processes. It is necessary to treat such behavior of the organism with understanding, not to be discouraged and not to think that all is lost.
Mistake number 13. Food is the only pleasure
If life seems dull and boring without sweets, you need to do something about it. We need to find something else that brings joy and something that can be distracted with pleasure - sports, a good movie, outings, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, meltdowns occur.
In general, it is important to form correct psychological attitudes from childhood. Parents often tell their kids that hamburgers are bad. At the same time, where everyone loves to celebrate children's birthdays? In fast food restaurants. This forms the child's view that hamburgers are the best food, because they are associated with a holiday, a promotion. Also, food often becomes the only form of communication in a family - everyone is sitting at their devices and only at dinner can they look each other in the eye and talk. The idea is formed that you can only communicate at the table.