You need to prepare a diet in advance so as not to think about why a cabbage leaf does not lose extra pounds. And it is better to start such training "from the leader", - says Tatyana Karavaeva, head of the department of treatment and psychotherapy of border mental disorders. The doctor said that this prevents the realization of spring dreams of an ideal figure until the summer.
- This spring is special. In the context of the coronavirus pandemic, it was impossible to lead an active lifestyle and you will not lose much weight at home with a refrigerator, getting rid of anxiety and stress, "said Tatiana Karavaeva, MD. looks more and more. So you can take your number.
Mistakes that prevent you from losing weight
Why can't everyone withstand the test of diet and finish what they started? And often it is not related to the will. According to the psychotherapist, for example, incorrectly chosen motivations or unrealistic goals can interfere. "Doctor Peter" together with Tatyana Karavaeva listed the main mistakes of those who want to lose weight.
Wrong number 1. Lose weight in search of a prince
It is important to choose the right motivation before going on a diet. First, honestly answer the question: "Why do I want to lose weight? " If a woman wants to lose weight to feel better and look better, then you can take action. But if the success of your personal life is associated with weight loss, problems can arise. He thinks: "Now I will lose weight - I will find a loved one. "But after all, in addition to being overweight, there may be other reasons why he does not 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 he gets frustrated, and from the thought "it's all in vain" he starts eating again without limits and begins to gain weight. It is important to understand that being thin will not make you friendly, happy, successful or rich. The solution to problems such as communication, building personal relationships, and success is in the field of psychology, not dietetics.
Error number 2. We sleep badly - do not lose weight
Good sleep really helps to lose weight. At night, especially in the first stage of sleep, the pituitary gland produces the hormone somatotropin. Without it, even with severe dietary restrictions, it is almost impossible to lose weight. It is no coincidence that nutritionists write "sleep normalization" as the first point when designing a program for the patient. If you have shallow and torn sleep, you should try to establish a proper "sleep-wake" regime before the diet.
Error number 3. We want to lose 20 kilograms soon
It is important to set realistic goals in any business. For example, to lose 5 kg in 2 months, not 25. First, it is healthier. Second, difficult tasks that cannot be solved can lead to frustration (a mental condition that occurs when desires do not match existing opportunities) and neurotic disorders.
It happens that a person's personal characteristics prevent him from losing weight. The same perfection. Such a person immediately wants to reach 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. However, our psyche rarely realizes such long-term goals.
There are also people with a dichotomous or "black and white" type of thinking (when they strictly evaluate events, themselves and those around them) - they follow the principle of "all or nothing". Such a person keeps a diet, eats cabbage, then suddenly eats iris and thinks: "I have already violated the diet, now everything is meaningless. "It is necessary to work with personal qualities, and as a rule, you can not do without the help of a psychologist.
Error number 4. Go on a strict diet
It is not worth following a strict diet - it is bad for your health. Even if you manage to lose the right amount of weight, you can hardly keep the result. It is better to try to eat properly: with a normal content of protein, fat and carbohydrates, fractional meals - in small portions 5 times a day. If you find yourself starving and thinking about eating all day, then the risk of ejaculation and destruction of everything is high.
Mistake № 5. Do not eat after six
It is harmful both to sleep at night and to take long breaks from food. The idea that the "eat after six" rule is beneficial is actually a myth. By refusing to eat after 6pm, you can really lose weight at first, but then everything you lose will come back quickly. The body is woven. If he realizes 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 fats. The last light snack is optimal 2-3 hours before bedtime.
Error number 6. Do not look for recipes in advance
In the past, nutritionists recommended a number 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 recipes, so they immediately offer recipes for healthy meals. For example, how to cook the same cabbage deliciously? In order not to bite just one cabbage leaf and enjoy your diet, you need to find suitable recipes on the Internet in advance.
Mistake # 7. Fast food
The feeling of satiety does not come immediately. The satiety signal reaches the brain about 20-30 minutes after it actually begins. So do not rush to the table. When you feel full, you actually eat 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 tricks that will help you eat less. For example, properly selected dishes. The small plates on the table allow you to psychologically "get enough" with a small portion - it will be less visible on a large plate deep. Beautiful food will help you to enjoy and taste food. When you try to smell, taste a dish, then satiety comes with eating less.
Another way is to give up TVs and gadgets on the table. By distracting ourselves by watching a movie or a news story on the Internet, we are mechanically swallowed and do not feel like we are eating more than we need.
Error number 9. We keep sweets at home
When a person is hungry, he begins to eat what he encounters. If you have bread, mayonnaise, sweets at home, then it is very difficult to keep yourself - your hand will reach them. If you have to go shopping for them, you have a chance to stop.
Error number 10. Capture anger and rage
The causes of the shortcomings need to be addressed "on the coast". Before you diet, think: "What does eating mean to me, and when I want to eat something that is irresistibly tasty and harmful? " The root causes can be different - you need to understand which one it is.
For example, there is psychogenic overeating - the consumption of 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, because the anxiety will increase. There is a group of psychogenic overeating in our center. We work with people who deal with resentment, anxiety, anger, irritability. When eating becomes the main way to relieve emotional stress, all attempts to lose weight fail. We see many women who have tried to lose weight several times, but managed to do it only 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 gets upset every time he goes to his parents' house and argues with his mother, this situation should be addressed first.
Mistake # 11. A glass of wine will save calories.
We don't often see snacks - candy eaten from the car's glove compartment, a running sandwich. In fact, there are many such "inconspicuous" moments during the day - they should be recorded in your meal diary. Some people think that 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, an appetizer with high-calorie cheese and grapes, then fried potatoes, can be used soon. But for some reason many do not consider eating a piece of cheese or grapes.
Error number 12. Always weigh ourselves
It is not necessary to measure weight every day to monitor the dynamics of weight - 1-2 times a week is enough. Weight depends on many factors - the amount of fluid you drink, your menstrual cycle, weather conditions, and so on. If you get on the scales often, you may get upset when you see the "plus". It is also important to record weight results correctly. For example, you managed to lose a kilogram in a few days, show this success not by writing the next number, but by writing "77 - 1" - it is more visual and has a better psychological effect. It's also a good idea to reward yourself for your success - not with chocolate. For example, delight yourself by buying a scented bath foam or a new blouse to highlight your weight loss achievements.
But no matter how you lose weight, you need to remember - there are periods when the weight will "stop". This can last for 1-2 weeks and is associated with metabolic and hormonal processes. It is necessary to approach this behavior of the body with understanding, not to be discouraged and not to think that everything is lost.
Error number 13. Eating 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 distract with pleasure - sports, good movies, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, then malfunctions occur.
In general, it is important to form the right psychological relationships 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 gives the child the impression that hamburgers are the best food, because they are associated with the holiday, propaganda. Also, food is often the only means of communication in the family - everyone sits on their gadget and can only look into each other's eyes and talk during lunch. The idea is formed that you can communicate only at the table.