Non-obvious causes of obesity and habits that will help lose weight

Five years ago I was traveling on the Moscow metro, and held on to the railing. Suddenly, sitting in front of my grandmother got up from his seat and said, "Sit down, girl. Are you still waiting for the baby. "

Of course, no baby, I did not expect. This kid was in me... fat. I did not want to disappoint my grandmother, so I imagined holding her child, she sat down in her place. All the way I was ridiculous smiled, showing grandmother how happy I am to be a mother... or rather, the carrier 30 extra kilos. :)

This event was a turning point in life. After this incident, I threw a prestigious job in Moscow, returned to his hometown - Ufa - and began to understand myself. There I got into publishing Myth, she lost 30 kilograms, began to write, spoke at the TEDx, began helping people to change. And that's all changed my life. I wrote dilogy "100 ways to change lives"Which tells about the people who were able to expand the life of 180 degrees.

For several years I studied the history of the people for change. And the biggest revelation became this idea: most often we do not see the real causes of our problems.

And today I want to share with you my ideas about why people get fat and how to deal with it.

To begin, we define the concepts. Conditionally divide the causes of excess weight on the psychological and physiological. For example, we assume that the physiological lack of exercise, poor diet, health problems, violation of the regime of the day, and so on.

I'm not a doctor, so I will not dwell on the special physiological causes. After all, we all know that you need to drink plenty of water, get enough sleep, eat more vegetables and less - sweet and starchy foods. All this is clear and correct.

But much more interesting to look at undervalued psychological reasons. The main reason one - the stress that leads to overeating caused by different things. I want to share with you the techniques that have helped me to lose weight, as well as life hacking from my friends and acquaintances.

Get rid of hard feelings

In the second part "100 ways to change lives"I wrote about a guy who lost the fourth stage of cancer of the lymphatic system. The main mechanism that triggered irreversible, he calls... resentment.

Grievances do run a lot of unpleasant mechanisms. They are one of the underlying causes of excess weight. I also had a girl friend who once forgave his mother, lost 10 kilograms. When we forgive someone, we release huge amounts of energy and get rid of great stress.

And there is no stress - no "pereedashek".

Maintain deep relationship

When I worked on the project "Top Model in Russian" Ksenia Sobchak, my job consisted of permanent relocations: dozens of cities in Russia and around the world.

This went on for more than one year. I eased relationships with friends and, of course, there was no privacy.

How do I then said a psychologist, no deep relationships with people becomes a factor of stress, because of what may appear overweight. As soon as I returned to Ufa and was fixed in one place in my life there were strong relationships gone anxiety, stress, and partly - weight.

Look to the environment

I like to say that obesity - it is an infectious disease. How are your friends? Here is an example from the study. Scientists have tried to determine whether study participants tolstel if gain weight their friends. It turned out that this probability increases to 57% if it was just about friends. When tolstel someone's close friend, the probability that his friend would follow the example, rose by 171%.

One of the reasons for your weight loss may be that you just copy the feeding behavior of their friends.

Slow food

We live at high speeds. World dictates such rules, so most of us have enough "fast". I would even say, fussy we walk quickly, quickly eat, speak quickly. We are constantly in a hurry, because we customize imaginary deadlines, and yet we are always afraid to miss something.

Once I spotted how long it takes me to eating Greek salad. It has turned out 2 minutes. It could not be called a meal - it's more getting your stomach. And the first time I decided to put myself the task - to stretch the salad for 10 minutes. It was difficult, but I managed.

When you eat slowly, you feel faster saturation and eat less. Try to slow down. If necessary, set the timer. You'll like it.

Awareness during meal time

We all know that there is no need of gadgets and laptops, but for some reason ignore this rule. At such moments, I always remember the spiritual leader Titus Nhat Hanh, who says meditation It can be anything: walking, washing dishes, talking, eating.

The main thing - focus on what you are doing, by 100%. Apparently, our grandparents, says "When I eat, I am deaf and dumb", know the true Zen.

Hara Hati bu

Japanese island of Okinawa is considered a "blue zone": on it a lot of centenarians - those who lived 110 years and more. Residents of the island before eating pronounce old saying: "Hara Hati boo". It means: "Eat until you begin to disappear the feeling of hunger." This occurs when the stomach is full at 80%. Simply put, you need to get up from the table slightly hungry.

For a long time I even wanted to make a tattoo on his arm with these words as a reminder. Now always follow this rule - to get up from the table with a feeling of light "bottoms".

Add emotion

We are people and we want to experience emotions. We overeat when we do not have enough positive emotions. I think the way out is to get the emotions out of food. For example, in the arts: books, films, paintings, photographs.

One of my friends found solace in the movies: it was very thin when I started to twice a week to go to the movies. "Oddly enough, I do not want to after the film is. As if the body is saturated with different emotions and my nervous system calms down, "- she said. In general, our brains often can not distinguish reality from fiction, so it's possible that emotions experienced in the movie, he is counted as true.

So add to your life pleasant emotions.

Soothe inner storm

We are often "stormy" because of problems in the relationship with our halves, and especially - the potential mate. At such times, we experience a range of emotions: anger, pain, hate, dislike of self and passion. In short, the suffering of all kinds. Previously, in such moments I find myself for eating tiramisu or "Red Velvet".

Now I have learned to calm himself. It is important to stop and sit down in a quiet place and just watch. For example, I imagine myself the ship, which caught in a storm. Storm - these are my emotions. But I do know that a ship does not happen. You just have to wait a bad weather.

So do not throw stick inner storm. Just enjoy its beauty.

express yourself

Once inside there is an energy that can not find a way out, it's too stressful.

When we know that we can more, but in reality it does not manifest itself, we start eating. On unloved work like on cigarette packs, you need to write: "Caution! Lack of implementation leads to obesity. "

For example, I'm fat when I do not write, because it's my way express themselves. I was so passionate about the process of writing Novels "100 ways to change lives" that came with the minimum weight for itself by the end of the process.

Cool said Ray Bradbury about the work: "During the trips, I realized that if I do not write one day, I feel uneasy. Two days - and I start to shake. Three - and I am close to madness. Four - and I korezhit like a pig with diarrhea. One hour after the typewriter instantly invigorates. I'm on my feet. I run around like zavedonny and loudly demand clean socks. "

Without alcohol

More strongly helped by the fact that I do not drink alcohol. I think this is one of the best decisions in life. Alcohol makes eating more, consuming energy, time, money and spoil the next day. I feel that 5-7 kilograms gone just because I stopped drinking alcohol in the evening calorie. In addition, then, as you know, very much (I say in plain language) "breaks on havchik".

I am absolutely convinced that alcohol - this is also an attempt to either cope with stress, or to stifle the inner emptiness. Or both, and more.

failure therapy

Many of us are losing the fight against excess weight due to the fact that do not know how to refuse. I do not know why people include the "force feed", but it's just like the national game. It is important to learn to give up, when you try to push a portion of another land or another slice of pizza.

It is best to initially develop a strategy for yourself. A good strategy, "the jammed plate" when you repeat the failure to opupeniya: "Thank you, but I do not want" "Yes, probably, it is delicious, but I do not want to", "It's great that you care about, so I ate, but I do not want". And so as long as you are not restrained.

Plan "If... then"

Many people addicted to alcohol recommended to always have on hand a plan of "If... then". For example: "If during a walk I see a bar on my side of the street, then I'll move to the other side." I, too, has made a similar setup: "If I come in the cafe and there is not what I want to eat, then I I leave in another cafe "or" If I order a salad at a cafe and I additionally offer a dessert, then I say "not"". And there are no compromises.

Maybe it sounds strange, but the brain is easier to navigate when it has a clear checklist.

Calendar overeating

Often we overeat and do not remember how to suck us after this happens. Some of my friends if they gorge on for the night, having nightmares. You do such things happen? In a while I helped calendar overeating, which I invented for myself. After eating each case I recorded it: "The café ate fettuccine and soup, and then drank coffee with cake. I felt disgusting. Next time, if you want to eat dessert, wait at least an hour. "

Calendar overeating showed me that each time I make the same nutritional mistakes. And soon they ceased to be repeated.

Mini habits

I also like the idea of ​​mini-habits. If you can not, for example, start doing exercises in the morning, start with one small action: start to do one sit-ups, one push-ups, abdominal exercises alone. Or say to yourself: "I will perform morning exercises 2 minutes." Start with small steps, and then retracts.

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What has been described above, plus, of course, the "physiological" things helped me lose almost 30 kilograms. Briefly list the rules that I follow now, it's this: a lot of walking (at least 5 kilometers per day), dance twice a week, to drink 2.5 liters of water daily, eat more vegetables, do not eat for 4 hours before sleep; flour and sweet - in moderation. I also went to the endocrinologist, I have made several different blood tests and ultrasound.

In general, this article is not about weight, and about how important it is to enjoy life, to realize themselves, learn to say "no" and not be subjected to unnecessary stress. As the famous joke, "if you do not know how to relieve stress, do not wear it."

And yet more stories of change in my new book "100 ways to change lives. Part two».