Overweight and obese people have problems with self-discipline, so they often stop losing weight. To avoid this, you should set yourself realistic goals, setting a deadline for implementation. Losing weight is a big challenge for the psyche and the body. Before you start losing kilos, create your own golden list of rules that will help you stick to your diet consistently.

When you decide to follow thedietagain, try not to set yourself too ambitious goals. Make a list ofweight loss rulesand stick to the plan consistently. Do not give up. Do not be frustrated by small setbacks.

Golden rules for weight loss

1. KEEP A DIARY

Write down everything you eat, when, with whom, and what emotions accompany it. Then it will be easier for you to observe why you are getting fat and make some changes to your life. Do you overeat during stressful situations at work or in the evening, because you ate little all day, or do you eat all evening after a hard day, or maybe when you had an argument with your friend?

2. DON'T TREAT YOURSELF

When something unpleasant happened during the day, your boss underestimated your work, your husband forgot to pay the bills, then say to yourself: "Actually, nothing like that happened, there are no perfect people, everyone has the right to fail." Do not dwell on these situations in the evening - you will avoid snacking.

3. SET A REAL PLAN

Overweight and obese people have problems with self-discipline, so they stop their diets. To avoid this, set realistic goals for yourself by setting a deadline for implementation. An overly ambitious action plan will result in frustration, guilt, depression and, consequently, overeating. If you like sweets, eat them, for example, once a week, but in moderation. If you eat your cake at the party, nothing will happen, as long as you get back on track the next day. The same goes for other blacklisted products. With a restrictive diet, you will be constantly thinking about what you are not allowed to do, and that risks compulsive eating. It's good for all household members to eat the same. You'll feel better when everyone will eat grilled meat for dinner instead of breaded pork chops, and fruit salad for afternoon tea.

4. FOCUS ON THE PLATE

WHILE EATING

Eat at the same time 4-5 times a day, but in small portions. Ifyou will feel hungry after the whole day, most likely you will start eating in the evening. From the list of low-calorie dishes, choose the ones you like, because eating is supposed to be a pleasure. Do not play the role of a penitent. Instead of wishing you were eating french fries, be glad to eat a whole bowl of your favorite lettuce. Eat at a nicely set table, in a relaxed atmosphere, gnawing each bite slowly and thoroughly. Then the brain receives a signal earlier that it is fed up. When you eat on the run, you quickly lose track of how much you have actually eaten, and the feeling of fullness is felt with a certain delay. Pay all attention to the plate - do not read, watch TV, do not work at the computer, because you will not notice that your appetite is already satisfied. Put a portion on a plate and do not add more. After eating, leave the table immediately.

5. SHOP WITH HEAD

Always go shopping after a meal. You will not succumb to the magic of tempting displays and ready-to-eat products. Please note that the sweets are always at eye level and at the checkout. Being hungry will not tame your appetite. Shop according to the list, filling the gaps on a regular basis. If you put 10 cereal bars in your basket when stress comes, you'll eat them all.

6. CLEAN THE FOOD FROM THE TABLE

Should be out of sight. Do not keep peanuts, cookies, chips, candies, even fruit on top, so as not to snack. Put the dishes in the cabinet. Avoid serving your meals when you are not eating them.

7. THINK POSITIVE

When you get low, stress builds up and it's harder to curb your appetite. So tell yourself that you are great and you will lose weight every day. Hang this password on the refrigerator. Try to reward for your achievements. It is also important to support your loved ones. Surround yourself with people who help you in this difficult time, rather than stress you out. Demand from them compliments and reward for sticking to the diet.

8. OVERCOME STRESS

Some people help going to the cinema, others a relaxing bath, yoga. Do not bring home problems from work and keep distance from everyday matters. Find at least half an hour for yourself to do what you enjoy.

9. TAKE AWARENESS FROM EATING

When you feel like snacking, do something that will make you forget about eating - go for a walk, call your friends, go to the swimming pool, to the gym, watch an interesting movie. After a while, you will understand that not only food improves your mood. Avoid boredom, as this is when you automatically reach for snacks.

10. DON'T BE AFRAID OF THE PSYCHOLOGIST

If you cannot cope with excess weight on your own, consult a psychologist. It will help you find the causeproblem, it will indicate errors and a way out. The specialist will make you aware of what exactly to change your lifestyle is and will help you regain your self-esteem.

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Slimming