5 little-known ways to lose weight
Sport And Fitness / / December 19, 2019
Your dearest wish - to lose weight for the summer, or to keep the achieved weight. But, despite all efforts, from time to time you still overeat. Xenia Tatarnikova, author of the blog Smart CookieIt offers several ways to establish a healthy relationship with food.
Xenia Tatarnikova
Journalist, editor and author of the blog Smart Cookie.
1. Allow yourself to experience emotions - do not seize them
One of the main reasons overweight - overeating "on the emotions." According to observations by Svetlana Bronnikova psychotherapist, author of "Intuitive Eating", in most cases we are seized by anxiety, guilt and shame.
The best way to cope with emotional overeating - stop dividing emotions into good and bad, and allow yourself to experience them. To do this, at the time of overeating tell yourself (or write in a diary)
Now I eat, because I'm nervous / angry / I'm lonely / bored.
This immediately reduces the stress and calms.
Another piece of advice from well-known expert on feeding behavior Vanzinka Brian (Brian Wansink). Bad mood triggers overeating, so before eating, remind yourself at least one happy event that happened recently, or something for which you are grateful. You can share the good news with those who dine with you. So you will eat less.
2. Cease to divide the food on the "it can" and "it is impossible"
We crepe struggling, do not allow yourself forbidden cakes or chocolate, bread and sausage, but sooner or later, still bogged down - overeat those very hateful chocolate and cakes and recruit extra weight.
French psychotherapist Apfeldorfer Gerard (Gerard Apfeldorfer), author of "Losing weight starts in the head» (Maigrir, c'est dans la tĂȘte), calls for stop to share a meal on the permissible and the forbidden: each product can be a source of energy and good mood.
Consciously turn to the menu forbidden desserts, only eat them in the end and watch your feelings. When the fun reaches its peak? After a row of slices of taste gradually melt away? If you pereeli under stress or emotions, do not torture yourself with guilt. Calmly analyze what made the food.
3. Emotional makeup is important. Do not deprive yourself of communication
One of the instigators of overeating and food disruptions, which few of us thinks - lack of communication.
Sincere conversation with a friend or just a couple of jokes, which you spread with a nice a shop or neighbor - all this emotional nourishment we need for good health as well as breakfast, lunch and dinners.
If we deliberately or inadvertently deprive ourselves of communication (long turn in on themselves, we do not go to people who do not keep in touch with friends and acquaintances, relatives), we begin to feel a strange emptiness inside and sooner or later break down into gluttony, to its fill in.
Jamie Cat Callan (Jamie Cat Callan), author of the book "French women do not sleep alone"Dress for a date - or dress in the gym, people go - or stay at home. The same mentality is manifested in us, that when we overeat, you're sitting on a diet. So in love that we indulge in sensuality, and then become anxious, restless, lose confidence in by sleeping with any man who does not fit us perfectly: a kind of emotional equivalent of a large package chips.
Make sure you are getting enough emotional eating every day. Communication does not have to be every time very interesting and fun, as long as you have learned to derive pleasure from the fact of communication, near the shoulder feeling.
4. Fill your life with beauty
Maslow (Abraham Maslow), psychologistThe lack of beauty can cause illness. People, aesthetically sensitive, experiencing depression in an ugly environment and discomfort... Life in an unpleasant environment with nasty people - it is a pathogenic factor.
These words remind us of the need to fill life with beauty.
Scientific research confirms that if our home and comfort reign purity, Heat and light, sounds of laughter and music, our self-esteem increases and overeating risk even under stress tends to zero.
5. Create a ritual - getting more out of a smaller amount of food
Most of us are indifferent to high-calorie sweets and starchy foods. We find it hard to resist this food, and we easily fall from her dependent.
From the viewpoint of biochemistry is a healthy reaction: nature has programmed us to choose a more high-calorie foods as possible, but the more often we eat it, the less fun it brings. That is why with time growing dependence and overweight: the brain requires either an even more high-calorie foods or the same food, but in larger quantities.
The decision to reconsider the attitude to desserts and bread - learn to derive more enjoyment out of their small amount. This help rituals.
Try it the next time there is a chocolate bar at once, and without removing the wrapper, divide it into two halves, and then remove the wrapper from one half, eat chocolate and repeat the same with other. The more often you are going to be doing this ritual, the more fun will receive and the desire to take a supplement to disappear.
Scientific studies show that due to the ritual of any food, whether it's chocolate or carrot, feels like a tasty, it wants to savor, not swallow.