In order not to gnaw on a cabbage leaf in your mind, why not lose extra pounds again, you need to prepare for a diet in advance. And it is better to start such training from the "head", says Tatyana Karavaeva, head of the department for the treatment of borderline mental disorders and psychotherapy. The doctor said that it prevents the fulfillment of spring dreams of an ideal figure until 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 that packs fear and stress, you won't lose much weight, "says Tatyana Karavaeva, MD, head of the borderline treatment departmentDisorders and psychotherapy - In the spring the frequency decreased somewhat, some have already received anti-kidy vaccinations, the sun is increasingly visible on the street, so you can take in your figure.
Mistakes that keep you from losing weight
Why doesn't everyone manage to pass the diet test and finish what they started? And it's often not about willpower. According to the psychotherapist, for example, incorrectly chosen motivations or unrealistic goals can interfere. "Doctor Peter", together with Tatyana Karavaeva, sorted out the main mistakes of those who dream of losing weight.
Mistake number 1. Losing weight in search of a prince
Before starting any diet, it is important to choose the right motivation. First, honestly answer yourself "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 when she combines success in her personal life with weight loss, problems can arise. She thinks, "Now I'm going to lose weight - I'll find a man I love. " But besides being overweight, there can be other reasons why she is not in a relationship. Such a woman is losing weight, but there is still no relationship - a man with a bouquet of flowers does not meet her every day. And then the disappointment comes and from the thought "it was all for nothing" she starts to eat freely again and gets fat. It is important to understand that if you are slim you are not happy, successful or rich. Problem solvingin building communication, personal relationships, and success comes from the field of psychology, not dietology.
Mistake number 2. We sleep badly - don't lose weight
A good night's sleep really helps you lose weight. At night, especially in the first phase of sleep, the hormone somatotropin is formed in the pituitary gland. Without them, losing weight is almost impossible, even with strict food restrictions. It is not for nothing that nutritionists write "sleep normalization" as the first point when creating a program for a patient. If your sleep is superficial and irregular, you should try to establish the correct "sleep-wake" regimen before dieting.
Mistake number 3. We want to lose 20 kilograms quickly
In every company it is important to set realistic goals. For example, to lose 5 kg in 2 months, not 25. First, it's healthier. Second, difficult tasks that could not be solved can lead to frustration (a psychological state that occurs when desires do not correspond to available possibilities) and neurotic disorders.
It happens that personal characteristics of a person interfere with losing weight. The same perfectionism. Such a person immediately wants to reach the "ideal weight" - lose 40 kilograms. When he realizes that the goal is unattainable, the motivation disappears - he simply gives up and renounces all diets. Severe weight loss can be achieved over more than a year and in several stages. But our psyche rarely realizes such long-term goals.
There are also people with dichotomous or "black and white" thinking (when they categorically evaluate events, themselves and their surroundings) - they adhere to the principle of "either all or nothing". Such a person adheres to a diet, eats cabbage, then suddenly eats toffee and thinks, "I've already broken the diet, now everything is meaningless. " It is necessary to work with these personal qualities, and usually canone cannot do without the help of a psychologist.
Mistake number 4. Follow a hard diet
It's not worth sticking to rigid diets - it's bad for your health. Even if you manage to lose the required amount of kilograms, you will be barely able to keep the result. It is better to aim for proper nutrition: with a normal content of protein, fat and carbohydrates, fractionated meals - in small portions 5 times a day. If you torment yourself with hunger all day and think about food, then there is a great risk of breaking out and ruining everything.
Mistake number 5. Don't eat after six
It is harmful to devour and take a long meal break at night. The idea that the "don't eat after six" rule is beneficial is essentially a myth. By refusing to eat after 6: 00 pm, you can really lose weight at first, but then everything you lost comes back quickly. The bodyis sensitive. When he understands that you can deprive him of food for more than 12 hours and basically everything can be expected from the owner, he begins to store fats. It is optimal if the last light snack 2-3 hours before bedtimeis.
Mistake number 6. Don't look for recipes beforehand
Previously, nutritionists recommended a number of foods - which ones should be restricted in 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 right ones, and they immediately offer recipes for healthy dishes. For example, how can you cook the same cabbage deliciously? In order not to just gnaw a cabbage leaf and enjoy your diet, you need to find suitable recipes on the Internet in advance.
Mistake number 7. Eat fast
The feeling of fullness does not appear immediately. The saturation signal reaches the brain around 20-30 minutes after it actually starts. So do not rush to the table. When you feel full, you are actually eating 2-3 times as much as 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 that can help you eat less. For example, properly selected dishes. Small plates on the table allow you to psychologically "get enough" with a small serving - in a deep large plate it will appear sparse. Nice dishes will help you enjoy the food, enjoy it. When trying to smell a dish, saturation comes with less eaten.
Another option is to abandon TV and gadgets at the table. Distracted by a movie or news on the Internet, we swallow mechanically and do not notice that we are eating more than we should.
Mistake number 9. We keep sweets at home
When a person is hungry, he begins to eat what he just notices. If you have rolls, mayonnaise and sweets at home, then it is very difficult to hold back - the hand itself reaches for it. If you have to go to the store for them, chances are you can stop.
Mistake number 10. Resentment and anger seize
The causes of the disturbances must be fought "on land". Before starting a diet, think: "What does food mean for me and if I want to eat something delicious and harmful irresistibly? ""The root causes can be different - you need to understand which ones you have.
For example, there is psychogenic overeating - the ingestion of large amounts of food due to emotional problems, as a result - a person gains weight or cannot lose weight. In this case, a simple diet will not help, as the anxiety will increase. In our center there is a group on psychogenic overeating. We work with people who understand resentment, fear, anger and irritability. When food becomes the primary means of relieving emotional tension, all attempts to lose weight fail. We see many women who have tried to lose weight more than once, but only managed to do so after working with a specialist. Its purpose 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 after every trip to the home and argues with his mother, this situation must first be resolved.
Mistake # 11. A glass of wine saves calories.
Often we do not notice any snacks - candy from the glove box of a car, a sandwich caught on the run. In fact, there are many such "inconspicuous" moments during the day - they need to be recorded in your food diary. Some people think they would have a glass of dry wine and save on food. But that usually doesn't work. Any alcohol increases the appetite and with a glass of wine an appetizer with high-calorie cheese and grapes and then fried potatoes can soon be used. But for some reason, many don't consider a piece of cheese or grapes to be food.
Mistake number 12. We weigh ourselves all the time
To monitor weight dynamics, it is not necessary to weigh yourself daily - 1-2 times a week is enough. Weight depends on many reasons - the amount of fluids you drink, your menstrual cycle, the weather, and so on. If you stand on the scales too often, you can see a "plus" and get excited. It is also important to record the weighing results correctly. For example, you have managed to lose a kilogram in a few days. by writing down 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, by buyingfragrant bath foam or a new blouse to highlight your slimming successes.
But no matter how you lose weight, you need to remember - there are times when the weight "stands". This can take 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 become discouraged and not to think that all is lost.
Mistake number 13. Eating is the only pleasure
If life without candy seems boring and dull, there is something you need to do about it. We need to find something else that is enjoyable and enjoyable to be distracted - sports, a good movie, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, breakdowns occur.
In general, it is important to form the right psychological attitudes from childhood. Often parents tell their children that hamburgers are bad. Where does everyone prefer to celebrate children's birthdays at the same time? In fast food restaurants. This shapes the child's perception that hamburgers are the best food because they are associated with a vacation, a promotion. Food is also often the only means of communication in a family - everyone is sitting in their gadgets and can only look each other in the eye and talk during dinner. The idea arises that you can only communicate at the table.