In order not to gnaw a cabbage leaf in thought, because once again you can not 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 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, experiencing anxiety and stress, you will not lose much weight, "says Tatyana Karavaeva, MD, head of the department for treatment of borderline and mental disorders. psychotherapy. - In spring the incidence has subsided somewhat, some have already received antikidny vaccinations, the sun is increasingly visible on the street. So, you can take your figure.
Mistakes that prevent you from losing weight
Why can't everyone stand the diet test and complete what they started to the end? And often it's not about willpower. According to the psychotherapist, for example, incorrectly chosen motivations 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 to feel better and look good, then you can take action. But if you associate success in your personal life with weight loss, problems can arise. She thinks, "Now I'm going to lose weight - I'm going to find a loved man. "But after all, besides being overweight, there may be other reasons why she isn't in 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 comes the disappointment and from the thought "all this was in vain" she starts eating without restrictions and gets fat. It is important to understand that being thin will not make you friends, happy, successful or rich. Solving problems with building communication, personal relationships, success comes from the field of psychology, not dietology.
Mistake number 2. We sleep badly - we don't lose weight
Sleeping well 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 for nothing that nutritionists, when developing a program for a patient, write "sleep normalization" as the first element. If you have a superficial and irregular 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 of 5 kg, not 25. First, it is healthier. And secondly, difficult tasks that cannot 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 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. Severe weight loss can be achieved over a year and in 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 evaluate events, themselves and those around them) - they adhere to the "all or nothing" principle. Such a person sticks to a diet, eats cabbage and then suddenly eats toffee and thinks, "I've already stopped the diet anyway, now it all makes no sense. "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. Eating a hard diet
Sticking to strict diets isn't 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 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, then there is a great risk of going wild and ruining everything.
Mistake # 5. Not eating after six
It is harmful both for gorging at night and for taking 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 6pm, you can really lose weight at first, but then everything you lost will quickly come back. 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 fat. It is optimal if the last light snack is 2-3 hours before bedtime.
Mistake number 6. Don't search for recipes in advance
Previously, nutritionists recommended a number 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 correct ones, so they immediately propose recipes for healthy dishes. For example, how can you deliciously cook the same cabbage? In order not to simply gnaw a cabbage leaf and enjoy your diet, you need to find suitable recipes for you on the Internet in advance.
Mistake # 7. Eat fast
The feeling of fullness does not come immediately. The satiety signal reaches the brain approximately 20-30 minutes after it actually starts. Therefore, do not rush to the table. When you feel full, you are 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. The small plates on the table allow you to "have enough" psychologically with a small portion - in a large, deep plate it will seem meager. Beautiful dishes will help you enjoy food, savor it. When you try to smell, taste a dish, saturation comes with less eaten.
Another way is to give up on TV and gadgets at the table. Distracted by watching a movie or news on the Internet, we swallow mechanically and don't notice how we overeat.
Mistake number 9. We keep sweets in the house
When a person is hungry, he begins to eat whatever happens to him. If you have sandwiches, mayonnaise, sweets at home, it is very difficult to hold back - the hand itself will reach them. If you have to go to the store for them, there is a chance that you will manage to stop.
Mistake number 10. Seeing resentment and anger
The reasons for the interruptions must be addressed "on the ground". 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 psychogenic overeating group in our center. We work with people who experience resentment, anxiety, anger, irritability. 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 only able to do it after working with a specialist. Its purpose is to understand the root causes of negative emotions and learn to deal 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 resolved.
Mistake # 11. A glass of wine will save calories.
Often we do not notice the snacks: candy eaten from the glove compartment of a car, a sandwich intercepted in a rush. In fact, there are many "inconspicuous" moments throughout the day - they need to be recorded in your food diary. Some people think they will drink a glass of dry wine and save money on food. But it usually doesn't work. Any alcohol increases appetite, and in front of a glass of wine you can soon use an appetizer with high-calorie cheese and grapes, and then fried potatoes. But for some reason, many don't consider a piece of cheese or grapes to be food.
Mistake number 12. We constantly weigh 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 fluids you drink, the menstrual cycle, the weather, and so on. If you get up on the scale too often, you can see a "plus" and get angry. 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 by not writing 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 achievements, but not with chocolate. For example, treat yourself to the purchase of scented bath foam or a new blouse to highlight your slimming results.
But no matter how you lose weight, you need to remember: there are times when the weight will "stand up". This can last 1-2 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, you need to do something about it. We need to find something else that brings joy and something that can be distracted from pleasure: sports, a good movie, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food - breakdowns occur.
In general, it is important to form correct psychological attitudes from childhood. Parents often tell their kids that burgers are bad. At the same time, where does everyone love to celebrate children's birthdays? In fast food restaurants. This forms the child's view that burgers are the best food, because they are associated with a holiday, a promotion. In addition, food often becomes the only means of communication in a family: everyone is sitting in their gadgets and only at dinner can they look into each other's eyes and talk. The idea was formed that you can only communicate at the table.