In order not to bite the cabbage leaves in thought, why you once again failed to lose extra weight, you need to prepare for the 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 mental disorders and borderline psychotherapy. Doctors say that it prevents the fulfillment of spring dreams of the ideal figure by summer.
- This spring is special. In the context of a coronavirus pandemic, it is impossible to lead an active lifestyle, and at home next to the refrigerator, grabbing anxiety and stress, you won’t lose much weight, "said Tatyana Karavaeva, MD, head of department for borderline mental disorder treatment and psychotherapy- In the spring, the incidence has decreased slightly, some have received antikidny vaccinations, the sun is increasingly visible on the streets. So you can take your figure.
Mistakes that prevent you from losing weight
Why doesn’t everyone manage to withstand the diet test and finish what they started to the end? And often it’s not about willpower. According to psychotherapists, for example, incorrectly chosen motivations or unrealistic goals can be disruptive. "Doctor Peter" with Tatyana Karavaeva solved the main mistake of those who dreamed of losing weight.
Mistake number 1. Lose weight looking for a prince
Before you go on a diet, it is important to choose the right motivation. First, honestly answer yourself 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 he associates success in his personal life with weight loss, problems may arise. She thought: "Now I’m going to lose weight - I’m going to find a man I love. " But after all, besides being overweight, there may be other reasons why she doesn’t have a relationship. Such a woman loses weight, but still has no relationship - a man with a bouquet of flowers does not meet her every day. And then the disappointment came and from the thought "all this is in vain" he started eating again without restriction and became obese. It is important to understand that being skinny will not make you friends, happy, successful or rich. Solving problems by building communication, personal relationships, success is from the field of psychology, not dietology.
Mistake number 2. We sleep less - don’t lose weight
Good sleep really helps you lose weight. At night, especially during the first phase of sleep, somatotropin hormones are produced in the pituitary gland. Without it, it is almost impossible to lose weight, even with strict dietary restrictions. It’s not for nothing that nutritionists, when designing programs for patients, write "sleep normalization" as the first item. If you have shallow and ragged sleep, you should try to establish a proper "sleep-wake" regime before dieting.
Wrong number 3. We want to lose 20 kilograms quickly
In any business, it is important to set realistic goals for yourself. For example, in 2 months to lose weight by 5 kg, instead of 25. First, it is healthier. And second, difficult tasks that cannot be completed can lead to frustration (a mental state that occurs when desires do not match the possibilities that exist) and neurotic disorders.
It happens that a person's personal characteristics interfere with weight loss. The same perfectionism. Such people want to immediately reach the "ideal" weight - lose 40 kilograms. When he realized that the goal was unattainable, the motivation was gone - he just gave up and abandoned all diets. Serious weight loss can be achieved over a year and in several stages. But our souls rarely see such long -term goals.
There are also people who have a kind of dichotomous or "black and white" thinking (when they categorically evaluate events, themselves and the people around them) - they adhere to the principle of "whether all or not. " Such people adhere to diet, eatcabbage, and then suddenly ate candy and thought: "I have already violated the diet, now everything is meaningless. " It is necessary to work with this personal quality and, as a rule, one can not do without the help of a psychologist.
Mistake number 4. Going on a difficult diet
Adhering to a rigid diet is not worth it - it is not good for your health. Even if you manage to lose the required number of kilograms, you will not be able to maintain the results. It is better to strive for proper nutrition: with a normal content of protein, fat and carbohydrates, fractional foods - in small portions 5 times a day. If you torture yourself with hunger and think about food all day, then there is a big risk of escaping and ruining everything.
Mistake # 5. Don’t eat after six
It is dangerous to both the gorge at night and to take long breaks in food. The idea that the "don’t eat after six" rule is beneficial is basically a myth. By refusing to eat after 6 pm, at first you can actually lose weight, but then everything you lost will return quickly. Body in contact. If he understands that you can deprive him of food for more than 12 hours and, in principle, nothing can be expected from his owner, then he begins to store fat. It is optimal if the last light snack is 2-3 hours before bedtime.
Mistake number 6. Not looking for a recipe first
Previously, nutritionists recommended a set of foods - which should be restricted in the diet, which should be used more often. Now they understand that it is difficult for many to switch from the usual recipes to the right ones, so they immediately offer recipes for healthy dishes. For example, how can you cook the same delicious cabbage? In order not to just chew cabbage leaves and enjoy your diet, you need to find a suitable recipe for yourself on the Internet first.
Mistake # 7. Eat fast
Satiety does not come immediately. The satiety signal reaches the brain about 20-30 minutes after it actually starts. So do not rush to the table. By the time you feel full, you are actually 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 a large plate
There are some psychological tricks to help you eat less. For example, a properly chosen dish. A small plate on the table allows you to psychologically "get enough" with small portions - in a large plate that in it will look a little. Beautiful dishes will help you enjoy the food, enjoy it. When you try to sniff, taste the dish, then satiety comes with less being eaten.
Another way is to let go of the TV and gadgets on the table. Distracted by watching movies or news on the Internet, we swallow mechanically 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 eating whatever he comes across. If you have bread, mayonnaise, sweets at home, then it is very difficult to restrain - the hands themselves will reach for it. If you have to go to the store for them, chances are you’ll be able to stop.
Mistake number 10. Seizing revenge and anger
The causes of disruption need to be addressed "on the beach". Before dieting, think: "What does food mean to me and when do I want to eat something delicious and harmful? " The root causes can be different - you need to understand which one you have.
There is, for example, psychogenic overeating - 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 are groups about psychogenic overeating at our center. We work with people who capture hatred, anxiety, anger, irritation. When food becomes the primary 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 were able to do this only after working with a specialist. The goal is to understand the 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 parents' house and quarrels with his mother, first of all, this situation must be resolved.
Mistake # 11. A glass of wine will save calories.
Often we don’t notice snacks - sweets eaten from the car’s glove compartment, sandwiches bypassed while running. In fact, there are many "unobtrusive" moments during the day - they must be recorded in your food diary. Some people think they will drink a glass of dry wine and save on food. But that usually doesn’t work. Any alcohol increases the appetite and more than a glass of wine, an appetizer with high-calorie cheese and wine, and then fries, can be used soon. But for some reason, many don’t consider a piece of cheese or grapes as food.
Mistake number 12. Always weigh yourself
To monitor the dynamics of weight, no need 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 go up the scales too often, you may see a "plus" and get frustrated. It is also important to record the weighing results correctly. For example, you manage to lose a kilogram in a few days, state this success not by writing the next number, but "77 - 1" - this is more visual and has a better psychological effect. You are also advised to reward yourself for your success - but not with chocolate. Treat yourself, for example, with the purchase of a scented shower gel or a new blouse to highlight your slimming achievements.
But no matter how you lose weight, you must remember - there is a period when the weight will "stand up". This can last 1-2 weeks and is associated with metabolism, hormonal processes. It is necessary to treat the behavior of such organisms with understanding, not to be discouraged and not to think that everything is lost.
Mistake number 13. Food is the only pleasure
If life seems dull and boring without candy, you need to do something about it. We need to find something else that brings joy and something that can be distracted with fun - sports, good movies, walks, creativity. If there is only one mechanism to solve emotional problems - cake or fast food, then damage occurs.
In general, it is important to form the right psychological attitude from childhood. Often parents tell their children that hamburgers are bad. At the same time, where does everyone like to celebrate a child’s birthday? In fast food restaurants. This shapes children’s view that hamburgers are the best food, as they are associated with holidays, promotions. Also, food is often the only means of communication in the family-everyone sits in their gadgets and only at dinner time can look into each other’s eyes and talk. The idea formed that you could only communicate at the table.