What internal guidelines prevent us from losing weight?
What’s stopping us from finally going on a diet? What forces drive us to the fridge and make us eat too much?
Many people know that they need to go on a diet or do more physical activity, but they come up with a lot of excuses not to do it: no time, no money, no health.
Such behavior is based on the wrong psychological position, which is taken by a person with excess weight. Here’s how it sounds: “I need to lose weight, but I want to eat fat and sweet, sitting on the couch.” It turns out that you seem to go against your desires, fighting with yourself. And you can’t win yourself, because, “defeating yourself” means losing us too.
The right approach looks like this: “I want to lose weight, therefore, I want to do sports and diet! So, I want to allocate time and resources for this.
But then the question arises: “And if I don’t want to eat too much, why am I doing it?”
The answer to this question is not obvious, but simple. Overeating is a kind of squeamish addiction to food. It is our inner enemy, who literally pushes us away from the treadmill and forcefully drives us to the fridge.
As soon as you begin to understand that the reason for the wrong behavior is not in you, but depending on the food, you will have the strength to overcome this
Know your enemy!
To defeat this , it is important to learn to distinguish between squealing and starvation. Hunger appears once every three to four hours. This is a biological need, not a desire. As soon as the stomach is free from the previous portion of food, it starts to tell us in light flashes about its emptiness.
The attacks of squealing can come at any time, even when there is no hunger. But most often the loss of control and overeating occurs when another round of dependence on food coincides with the feeling of hunger. That’s when we can’t stop and eat everything in the fridge.
Therefore, it is very important to keep hunger under control. Food that takes a long time to digest will help – animal proteins (meat and fish), complex carbohydrates (cereals and cereals), fiber (vegetables). This style of diet maintains a balance: the body gradually receives energy and gradually spends it on normal life activities, without putting off anything about the reserve.
If you quench the hunger of quickly digestible food, as we are advised in the advertising of the famous chocolate bar, the situation is reversed. The stomach gets a small amount of food, instantly deal with it. Than produced a huge amount of energy. The body cannot and does not use this energy and turns it into fat, but the stomach is already empty and requires new food.
Another alliance in your fight against food addiction is fractional nutrition. Eat regularly – once every 3-4 hours, and you will be much easier to fight with the attacks of squealing, which without the help of hunger is not so strong and powerful. But at the same time, most people who are overweight do different things. All day long they try to stay away from food, and then wonder why in the evening they eat so much that it becomes bad.
Eating with our eyes.
“Yeah,” the overweight wrestlers will say, “it’s good if you fill full just from one cucumber, but usually it’s just start for your meal!”
If this is your case, it means it’s time to change your relationship with food.
Observe the nutrition of slender people who are not overweight, but they do not sit on a diet. Usually they are said about some special metabolism, which allows them not to get fat. However, this is not the case. If you look closely at them, you will see that they are eating very slowly. They pick something with a fork in a plate, look at the food for a long time, smell it, sometimes even cover their eyes in a languid way, enjoying a piece of it.
So they interact with food not only through the taste receptors, but also through vision, sense of smell, tactile sensations. This allows us to send much more information about food to the brain, and thus to have much more fun! As a result, the brain is much earlier in forming a sense of satisfaction and satiety. Try to take an example from them.
1. First, study the food visually (eat with your eyes) for 5-10 seconds.
2. Then close your eyes and touch the food, study it tactfully (eat with your fingers) for 5-10 seconds.
3. without opening your eyes, start sniffing the piece of food you were planning to eat.
4 Only then slowly send the piece into your mouth, as if sucking it up.
5. When you can’t hold food in your mouth anymore, chew it thoroughly and swallow it. Imagining how this piece increases in size in the stomach, occupying its entire volume.
All of this should be done by focusing on your feelings and enjoying them. Over time, you’ll see that you’ll need 2-3 times less food to saturate than before!
You shouldn’t think the overweight battle would be easy and it would all work out at once.
Give up the idea that there’s an easy, magical way to lose weight. Our psyche is disdainful of easy results. The proof of this is how quickly we lose what was easy. But everything that is earned by sweat and blood is valued much more and lingers in our lives for a very long time. Treat the process of working on a figure as a marathon, not as a sprint distance. Distribute your strength and be prepared for the challenges. And then you will be able to overcome them.