5 little-known useful tips for slimming and not only
Your cherished desire is to lose weight by the summer orto keep the weight gained. But, despite all the efforts, from time to time you still overeat. Ksenia Tatarnikova, author of the Smart Cookie blog, offers several ways to establish healthy relationships with food.
Allow yourself to experience emotions - do not eat them
Overweight "on emotions" is one of the main reasons for excess weight. According to the observations of the psychotherapist Svetlana Bronnikova, the author of the book Intuitive Nutrition, most often we seize alarm, guilt and shame.
The best way to cope with emotional overeating is to stop sharing emotions on good and bad and allow yourself to experience them. For this at the moment of overeating, tell yourself (or write down in a diary):
I'm eating now, because I'm nervous / angry / I'm lonely / bored.
This immediately relaxes tension and soothes.
Another good advice from the famous expert onfood behavior of Brian Wanzink (Brian Wansink). A bad mood provokes overeating, so before meals remind yourself at least one joyful event that happened recently, or something, for which you are grateful. You can share good news with those who dine with you. So you will eat less.
Stop sharing food on "it's possible" and "it's impossible"
We are strong, we do not allow ourselvesforbidden cakes or chocolate, bread with sausage, but sooner or later we still break off - we overeat those very hated chocolate and cakes and gain extra pounds.
French psychotherapist Gerard Apfeldorfer(Gerard Apfeldorfer), the author of the book "Losing Weight Begins in the Head" (Maigrir, c'est dans la tête), calls to stop sharing food for the permitted and forbidden: each product can become a source of energy and good mood.
Consciously include in the menu of forbidden desserts,just eat them at the very end and watch your feelings. When does pleasure peak? After which, according to the count, a pleasant taste begins to melt gradually? If you have overeaten under the influence of stress or emotion, do not torture yourself with a sense of guilt. Calmly analyze what prompted you to eat.
Emotional feeding is important. Do not deprive yourself of communication
One of the provocateurs of overeating and food failures, which few of us think about, is a lack of communication.
A soulful conversation with a friend or just a couple of jokes,which you spilled with a pretty salesman in a store or a neighbor - all this is an emotional food that we need for good health just like breakfasts, lunches and dinners.
If we intentionally or accidentally deprive ourselvescommunication (for a long time we lock ourselves in, do not go out into people, do not keep in touch with friends and acquaintances, relatives), then we begin to feel a strange emptiness inside and sooner or later we break into gluttony to fill it.
Dressing for a date - or dressing in a gym,go out into people - or sit at home. The same mentality manifests itself in us, when we overeat, then we sit on a diet. So in love: we deny ourselves sensuality, and then become anxious, restless, lose confidence and as a result we sleep with some man who does not suit us at all: the kind of emotional equivalent of a large package of chips.
Kate Jamie Callan (Jamie Cat Callan), the author of the book "French women do not sleep alone"
Make sure you get enoughemotional food every day. Communication does not necessarily have to be very interesting or fun each time, the main thing is that you learn to take pleasure from the very fact of communication, the feeling of the shoulder side by side.
Fill your life with beauty
Lack of beauty can cause illness. People, aesthetically very sensitive, experience depression and discomfort in an ugly environment ... Life in an unpleasant environment with bad people is a pathogenic factor.
Abraham Maslow, psychologist
These words remind us that it is necessary to fill life with beauty.
Scientific research confirms: if in our house comfort and cleanliness, warmth and light reign, laughter and music sound, our self-esteem rises, and the risk of overeating even under the influence of stress tends to zero.
Create a ritual - to get more pleasure from less food
Most of us are not indifferent to high-calorie sweets and flour. It is difficult for us to resist this food, and we easily become dependent on it.
From the point of view of biochemistry, this is a healthy reaction: nature has programmed us to choose as high-calorie food as possible, but the more often we eat it, the less pleasure it brings. That's why over time dependence and excess weight develops: the brain requires either an even more high-calorie product, or the old food, but in a larger amount.
The decision is to rethink the attitude to desserts and bread - to learn to extract more pleasure from their small amount. Rituals help in this.
Next time try not to eat chocolatebar immediately, and without removing the wrapper, divide it into two halves, then remove the wrapper from one half, eat the chocolate and repeat the same with the other. The more often you do such a ritual, the more fun you will receive, and the desire to take the supplement will disappear.
Scientific research shows that thanks to the ritual, any food, be it chocolate or carrots, feels more delicious, you want to savor it, and not swallow it.