In order not to gnaw a cabbage leaf in thought, why you once again fail to lose extra pounds, you need to prepare for a diet in advance. And it is better to start such training with the "head", explains Tatyana Karavaeva, head of the service for the treatment of borderline mental disorders and psychotherapy. The doctor said that it prevents the realization of the spring dreams of an ideal figure by the summer.
- This spring is special. Against the background of the coronavirus pandemic, it was impossible to lead an active lifestyle, and at home next to the refrigerator, grabbing anxiety and stress, you will not lose much weight, "says Tatyana Karavaeva, MD, head of the department of borderline mental disorder treatment and psychotherapy. - In the spring, the incidence has dropped a little, some have already received antikidny vaccines, the sun is more and more visible in the street. So you can resume your figure.
The mistakes that keep you from losing weight
Why can't everyone manage to withstand the ordeal of the regime and complete what they started to the end? And it is often not a question of will. Depending on the psychotherapist, for example, poorly chosen motivation or unrealistic goals can interfere. "Doctor Peter" with Tatyana Karavaeva sorted out the main mistakes of those who dream of losing weight.
Mistake number 1. Losing weight looking for a prince
Before going on a diet, it is important to choose the right motivation. First of all, answer the question honestly, "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 losing weight, problems can arise. She thinks, "Now I'm going to lose weight - I'm going to find a beloved man. " But after all, besides being overweight, there may be other reasons why she doesn't have any weight. relationship. Such a woman loses weight, but still there is no relationship - a man with a bouquet of flowers does not meet her every day. And then the disappointment comes and at the thought "it was all in vain" she starts eating unrestricted again and gets fat. It's important to understand that being thin won't make you friends, happy, prosperous, or wealthy. Solving problems related to building communication, personal relationships, success falls within the realm of psychology, not dietetics.
Mistake number 2. We sleep badly - don't lose weight
Good sleep really helps you lose weight. At night, especially during the first phase of sleep, the hormone somatropin 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 developing a program for a patient, write "normalization of sleep" as the first item. If you have shallow and irregular sleep, you should try to establish the correct "sleep-wake" regimen before the regimen.
Mistake number 3. We want to quickly lose 20 kilos
In any business, it is important to set realistic goals. For example, in 2 months to lose weight 5 kg, not 25. First, it is healthier. And second, difficult tasks that could not be solved can lead to frustration (a mental state that arises when desires do not match available possibilities) and neurotic disorders.
Sometimes a person's personal characteristics interfere with weight loss. The same perfectionism. Such a person wants to immediately achieve the "ideal" weight - to lose 40 kilograms. When he realizes that the goal is unattainable, the motivation disappears - he simply gives up and gives up all the diets. Significant weight loss can be achieved over more than a year and in several stages. But our psyche rarely perceives such 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 "either all or nothing" principle. Such a person adheres to a diet, eats cabbage, then suddenly eats caramel and thinks: "I already broke the diet anyway, now everything makes no sense. " It is necessary to work with these qualities. personal and, as a rule, one cannot do without the help of a psychologist.
Mistake number 4. Dieting hard
Sticking to strict diets isn't worth it - it's bad for your health. Even if you manage to lose the required number of kilograms, you can hardly keep the result. It is better to strive for good nutrition: with a normal content of proteins, fats and carbohydrates, fractional meals - in small portions 5 times a day. If you torment yourself with hunger and think about food all day long, then there is a great risk of going wild and ruining everything.
Mistake # 5. Do not eat after six hours
It is harmful both to binge at night and to take a long break in food. The idea that the "do not eat after six hours" rule is beneficial is essentially a myth. By refusing to eat after 6 p. m. at first you can really lose weight, but then whatever you lost will come back quickly. 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, 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 recipes in advance
Previously, nutritionists recommended a set of foods - which should be limited 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 good ones, so they immediately come up with recipes for healthy dishes. For example, how do you cook the same cabbage deliciously? In order not to just gnaw on a cabbage leaf and enjoy your food, you need to find suitable recipes on the Internet in advance.
Mistake # 7. Eat fast
The feeling of fullness does not come immediately. The satiety signal reaches the brain about 20 to 30 minutes after it starts. Therefore, 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 large plates
There are several psychological tips to help you eat less. For example, well-selected dishes. Small plates on the table allow you to psychologically "get enough" with a small portion - in a large, deep plate it will look meager. Beautiful dishes will help you to enjoy the food, to savor it. When you try to smell, taste a dish, saturation comes with less food.
Another way is to ditch the television and gadgets at the table. Distracted watching a movie or news on the Internet, we swallow mindlessly and fail to notice how much we eat more than we should.
Mistake number 9. We keep sweets at home
When a person is hungry, they start to eat whatever they come across. If you have buns, mayonnaise, sweets at home, then it is very difficult to hold back - the hand itself will grab them. If you have to go to the store for them, there's a chance you can stop by.
Mistake number 10. Capturing resentment and anger
The reasons for disturbances must be dealt with "on land". Before a diet, think, "What does food mean to me and when do I overwhelmingly want to eat something tasty and harmful? "The root causes may be different - you need to figure out which one you have.
There is, for example, psychogenic overeating - consuming large amounts of food due to emotional issues, as a result - a person gains weight or cannot lose weight. In this case, a simple diet will not help, as anxiety will increase. There is a group on psychogenic overeating in our center. We work with people who understand resentment, anxiety, anger, irritability. When food becomes the primary means of relieving emotional tension, all attempts to lose weight are unsuccessful. We see a lot of women who have tried to lose weight more than once, but were only able to do so after working with a specialist. Its goal is to understand the root causes of negative emotions and to learn how to deal with them differently. If a person breaks down every time after each trip to the parental home and argues with their mother, first of all, this situation needs to be addressed.
Error # 11. A glass of wine saves calories.
Often times we don't notice any snacks - candy eaten in a car's glove compartment, a sandwich caught on the run. In fact, there are a lot of these "quiet" times throughout the day - they should be recorded in your food journal. Some people think they are going to drink a glass of dry wine and save on food. But it usually doesn't work. Any alcohol increases the appetite and around a glass of wine an appetizer with cheese and high-calorie grapes, then fried potatoes, can soon be used. But for some reason, many don't consider a piece of cheese or grape to be food.
Mistake number 12. Constantly weighing yourself
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: how much fluid you drink, your menstrual cycle, the weather, etc. If you step on the scale too often, you may see a "plus" and get upset. It is also important to correctly record the weighing results. For example, you managed to lose one kilogram in a few days, indicate this success not by writing the following number, but "77 - 1" - it 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 buying a scented bath foam or a new blouse to showcase your slimming skills.
But regardless of how you lose weight, you have to remember that there are times when the weight will "hold on". It can last 1 to 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 boring and boring without sweets, something has to be done. We have to find something else that brings joy and something that can be distracted with pleasure - sports, a good movie, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, then breakdowns happen.
In general, it is important to form correct psychological attitudes from childhood. Often times parents tell their kids that burgers are bad. At the same time, where do we all like to celebrate children's birthdays? In fast food restaurants. It forms the child's perspective that burgers are the best food because they are associated with a vacation, with a promotion. In addition, food often becomes the only means of communication in a family - everyone is sitting in their gadgets and it is only at dinner that they can look each other in the eyes and speak. The idea is formed that you can only communicate at the table.