In order not to eat a cabbage leaf in thought, why do not you manage to lose the extra pounds once again, you should prepare in advance for a diet. 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 it prevents the fulfillment of the spring dreams of an ideal figure by summer.
- This spring is special. "In the context of the coronavirus pandemic, it was impossible to lead an active lifestyle and at home near the refrigerator, catching anxiety and stress, you would not lose much weight, " says Tatyana Karavaeva, MD, head of the department for treatment of disorders. borderline mental health and psychotherapy - In the spring, the incidence has decreased slightly, some have already received kidney vaccines, the sun is increasingly visible on the road. So you can get your figure.
Mistakes that prevent you from losing weight
Why do not everyone manage to cope with the diet test and finish what they started? And often it has nothing to do with the will. According to the psychotherapist, for example, wrongly chosen motivation or unrealistic goals can interfere. "Doctor Peter" together with Tatyana Karavaeva solved the main mistakes of those who dream of losing weight.
Mistake number 1. Losing weight in search of a prince
Before going on a diet, it is important to choose the right motivation. First, honestly answer the question, "Why do I want to lose weight? " If a woman wants to lose weight in order to feel better and look better, then you can take action. But if she associates success in her personal life with weight loss, problems can arise. She thinks, "Now I'll lose weight - I'll find a man I love. "But ultimately, in addition to being overweight, there may be other reasons why she does not have a relationship. Such a woman loses weight but still has no relationship - a man with a bouquet does not meet her every day. And then comes the disappointment and from the thought "all this was in vain" she starts eating again without restrictions and gaining weight. It is important to understand that being weak will not make you friends, happy, successful or rich. Problem solving with communication building, personal relationships, success is from the field of psychology, not dietology.
Mistake number 2. We sleep badly - do not lose weight
A good night's sleep really helps you lose weight. At night, especially during the first phase of sleep, the hormone somatotropin is produced in the pituitary gland. Without it, it is almost impossible to lose weight, even with strict dietary restrictions. It is not in vain that nutritionists, when designing a program for a patient, write "sleep normalization" as the first article. If you have a shallow and heavy sleep, you should try to put the right "sleep-wake" regime before the diet.
Mistake number 3. We want to lose 20 pounds fast
In any business, it is important to set realistic goals for yourself. For example, in 2 months you lose weight by 5 kg, not 25. First, it is healthier. And second, difficult tasks that could not be solved can lead to frustration (a state of mind that occurs when desires do not match available possibilities) and neurotic disorders.
It happens that 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 diets. Serious weight loss can be achieved in more than a year and in several stages. But our psyche rarely perceives such long-term goals.
There are also people with a kind of dichotomous or "black and white" thinking (when categorically evaluating events, themselves and those around them) - they adhere to the "either all or nothing" principle. Such a person adheres to a diet, eats cabbage, and then suddenly eats coffee and thinks, "I have already broken the diet anyway, now everything is meaningless. "It is necessary to work with these personal qualities and, as a rule, can not be done without the help of a psychologist.
Mistake number 4. Making a strict diet
It's not worth sticking to solid diets - it's bad for your health. Even if you manage to lose the required amount of pounds, the result can hardly be maintained. It is better to try for the right food: with a normal content of proteins, fats and carbohydrates, partial meals - in small portions 5 times a day. If you torment yourself with hunger and think about food throughout the day, then there is a great risk of spoiling and destroying everything.
Mistake number 5. Do not eat after six
It is harmful to both the throat at night and to make a long break in food. The idea that the "do not eat after six" rule is useful is essentially a myth. By refusing to eat after 18: 00, at first you can really lose weight, but then everything you lost will return quickly. The body is vulnerable. If he realizes that you can deprive him of food for more than 12 hours and, in principle, anything can be expected from the owner, then he begins to store fats. It is optimal if the last light snack is 2-3 hours before bedtime.
Mistake number 6. Do not ask 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 realize that it is difficult for many people to switch from the usual recipes to the correct ones, so they immediately offer recipes for healthy dishes. For example, how can you cook the same cabbage deliciously? In order not to scratch just one cabbage leaf and enjoy your diet, you need to find suitable recipes for yourself online in advance.
Mistake number 7. Fast food
The feeling of satiety does not come immediately. The satiety signal reaches the brain about 20-30 minutes after it actually started. Therefore, do not rush to the table. The moment 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 big plates
There are some psychological tricks to help you eat less. For example, properly selected dishes. Small dishes on the table allow you to psychologically "saturate" with a small portion - in a large deep dish will look sparse. Beautiful dishes will help you enjoy the food, enjoy it. When you try to smell, taste a dish, then satiety comes with less food.
Another way is to get rid of the TV and the equipment on the table. Distracted by watching a movie or news on the internet, we swallow mechanically and do not notice how we eat too much.
Mistake number 9. We keep sweets at home
When a person is hungry, he starts eating everything he encounters. If you have bunches, mayonnaise, cakes at home, then it is very difficult to restrain yourself - the hand itself will reach them. If you have to go to the store for them, there is a possibility that you can stop.
Mistake number 10. Catching resentment and anger
The reasons for interruptions should be addressed "on shore". Before a diet, think: "What does food mean to me and when I irresistibly want to eat something tasty and harmful? " The root causes can be different - you need to understand which one you have.
There is, for example, psychogenic excess - consuming large amounts of food due to emotional problems, as a result - a person gains weight or can not lose weight. In this case, a simple diet will not help, as anxiety will increase. In our center there is a group for psychogenic excesses. We work with people who catch dissatisfaction, anxiety, anger, nervousness. When food becomes the main 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 only able to do so after working with a specialist. Its purpose is to understand the root causes of negative emotions and to 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 do not notice food - candy eaten from the handle of a car, a sandwich tapped on the run. In fact, there are many such "invisible" moments during the day - they should be recorded in your food diary. Some people think they will drink a glass of dry wine and save on food. But this usually does not work. Any alcohol increases appetite and over a glass of wine, a high-calorie cheese and raisin appetizer and then chips can be used soon. But for some reason, many do not consider a piece of cheese or grapes as 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 factors - the amount of fluid you drink, your menstrual cycle, the weather, and so on. If you get on the scales too often, you may see a "plus" and get bored. It is also important to accurately record the weighing results. For example, you managed to lose a kilogram in a few days, show this success not by writing the next number, but "77 - 1" - this is more visual and has a better psychological effect. It is also advisable to be rewarded for your successes - but not with chocolate. Treat yourself, for example, to buying scented bath foam or a new blouse to highlight your slimming achievements.
But no matter how you lose weight, you need to remember - there are times when the weight will "stay". This can last 1-2 weeks and is associated with metabolic, hormonal processes. Such behavior of the organism should be treated 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 boring and boring without sweets, you need to do something about it. We need to find something else that brings joy and something that can be distracting with pleasure - sports, a good movie, walking, creativity. If there is only one mechanism for resolving emotional problems - cake or fast food, then breakdowns occur.
In general, it is important to form accurate psychological attitudes from childhood. Parents often tell their children that hamburgers are bad. At the same time, where does everyone like to celebrate children's birthdays? In fast food restaurants. This forms the child's view that hamburgers are the best food because they are associated with a holiday, a promotion. Also, food often becomes the only way of communication in a family - everyone is sitting at their devices and only at dinner can they look each other in the eye and talk. The idea has been created that you can only communicate at the table.