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 from the "head", says Tatyana Karavaeva, head of the department for the treatment of borderline mental disorders and psychotherapy. The doctor said that it prevents the fulfillment of 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 next to the refrigerator, seizing anxiety and stress, you won’t lose much weight, "says Tatyana Karavaeva, MD, head of the department for treatment of borderline mental disorders and psychotherapy. - In the spring, the incidence has subsided a little, some have already received antikidny vaccinations, the sun is increasingly visible on the street. So, you can take up your figure.
Mistakes that prevent you from losing weight
Why does not everyone manage to withstand the test of the diet and complete what they started to the end? And it's often not about willpower. According to the psychotherapist, for example, incorrectly chosen motivation or unrealistic goals can interfere. "Doctor Peter" together with Tatyana Karavaeva sorted out the main mistakes of those who dream of losing weight.
Mistake number 1. Losing weight in search of 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 in order to feel better and look good, then you can act. But if she associates success in her personal life with weight loss, problems may arise. She thinks: "Now I will lose weight - I will find a beloved man. "But after all, besides being overweight, there may be other reasons why she does not have a relationship. Such a woman loses weight, but there is still no relationship - a man with a bouquet of flowers does not meet her every day. And then disappointment comes and from the thought "all this was in vain" she starts to eat again without restrictions and gets fat. It's important to understand that being lean won't make you friends, happy, successful, or rich. Solving problems with building communication, personal relationships, success is from the field of psychology, not dietology.
Mistake number 2. We sleep poorly - do not lose weight
A good 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 food restrictions. It is not for nothing that nutritionists, when drawing up a program for a patient, write "normalization of sleep" as the first item. If you have a superficial and ragged sleep, you should try to establish the correct "sleep-wake" regime before the diet.
Mistake number 3. We want to quickly lose 20 kilograms
In any business, it is important to set realistic goals for yourself. For example, in 2 months to lose weight by 5 kg, not 25. Firstly, it is healthier. And secondly, difficult tasks that could not be solved can lead to frustration (a mental state that occurs when desires do not match the available possibilities) and neurotic disorders.
It happens that personal characteristics of a person interfere with losing weight. The same perfectionism. Such a person wants to immediately 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 over more than one 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 others) - they adhere to the principle "either all or nothing. "Such a person adheres to a diet, eats cabbage, and then suddenly eats taffy 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, one cannot do without the help of a psychologist.
Mistake number 4. Going on a tough diet
Sticking to rigid diets is not worth it - it's bad for your health. Even if you manage to lose the required amount of kilograms, you can hardly keep the result. It is better to strive for proper nutrition: with a normal content of protein, fat and carbohydrates, fractional meals - in small portions 5 times a day. If you torment yourself with hunger and think about food all day, then there is a great risk of breaking loose and ruining everything.
Mistake # 5. Don't eat after six
It is harmful to both gorge on at night and to take a long break in food. The idea that the "don't eat after six" rule is beneficial is essentially a myth. By refusing to eat after 6 pm, at first you can really lose weight, but then everything you lost will quickly return. The body is touchy. If he understands 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. Not looking for recipes in advance
Previously, nutritionists recommended a set of foods - which ones should be limited in the diet, which ones should be used more often. Now they understand that it is difficult for many 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 just gnaw a cabbage leaf and enjoy your diet, you need to find recipes suitable for yourself on the Internet in advance.
Mistake # 7. Eating fast
The feeling of fullness does not come immediately. The signal of satiety reaches the brain about 20-30 minutes after it actually started. Therefore, do not rush to the table. By the time you feel full, you’re actually eating 2–3 times as much as 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 to help you eat less. For example, properly selected dishes. Small plates on the table allow you to psychologically "get enough" with a small portion - in a deep large plate it will seem scanty. Beautiful dishes will help you enjoy the food, savor it. When you try to smell, taste a dish, then saturation comes with less eaten.
Another way is to give up TV and gadgets at the table. Distracted by watching a movie or news on the Internet, we swallow mechanically and do not notice how we eat more than we should.
Mistake number 9. We keep sweets at home
When a person is hungry, he begins to eat whatever comes across. If you have buns, mayonnaise, sweets at home, then it is very difficult to restrain yourself - the hand itself will reach for them. If you have to go to the store for them, there is a chance that you will be able to stop.
Mistake number 10. Seizing resentment and anger
The reasons for the disruptions need to be dealt with "on the 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 overeating - the consumption of large amounts of food due to emotional problems, 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 seize resentment, anxiety, anger, irritability. When food becomes the main way to relieve emotional tension, all attempts to lose weight end up 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. Its purpose is to understand the root causes of negative emotions and learn to cope with them in other ways. If a person breaks down every time after each trip to the parental home and quarrels with his mother, first of all, this situation must be worked out.
Mistake # 11. A glass of wine will save calories.
Often we do not notice snacks - candy eaten from the glove compartment of a car, a sandwich intercepted on the run. In fact, there are many such "inconspicuous" 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 over a glass of wine, an appetizer with high-calorie cheese and grapes, and then fried potatoes, can soon be used. But for some reason, many do not consider a piece of cheese or grapes to be food.
Mistake number 12. Constantly weighing ourselves
To monitor the dynamics of weight, it is not necessary 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 get up on the scales too often, you can see a "plus" and get upset. It is also important to correctly record the weighing results. For example, you managed to lose a kilogram in a few days, indicate this success not by writing down the next number, but "77 - 1" - this 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, with the purchase of scented bath foam or a new blouse to highlight your slimming achievements.
But no matter how you lose weight, you must remember - there are periods when the weight will "stand". This can last 1-2 weeks and is associated with metabolic, hormonal processes. It is necessary to treat such behavior of the organism with understanding, not to become discouraged and not to think that everything is lost.
Mistake number 13. Food is the only pleasure
If life seems dull and boring without sweets, you have to do something about it. We need to find something else that brings joy and something that can be distracted with pleasure - sports, a good film, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, then breakdowns occur.
In general, it is important to form correct psychological attitudes from childhood. Often parents tell their children that hamburgers are bad. At the same time, where does everyone love to celebrate children's birthdays? In fast food restaurants. This forms the child's outlook 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 in their gadgets and only at dinner can look into each other's eyes and talk. The idea is formed that you can only communicate at the table.