You lost 5, 10, 15 kilograms and returned to your previous weight in a short time. You're not the only one who can't cope with losing weight. The reason is usually in the psyche. No diet will ever be effective unless you change your mindset. We suggest how to do it.

Psychologists point out that the main reasoneatingbeyond measure is unpleasant emotional states and the inability to cope with everyday problems. Therefore, forslimmingto be a success, start by looking at your emotions and making some changes. You also have to learn to eat wisely, i.e. according to the needs of the body .

He althy weight loss - avoid these 5 mistakes!

Excessively restrictive diet - brick failure

Too restrictive menus, promising weight loss in a short time, most often fail and only ruin the psyche. They cause constant thinking about food, nervousness, guilt. As a consequence, they fuel the appetite and instead of losing weight - they fatten. To avoid this, you should lose weight slowly but consistently changing your current lifestyle. Because it's not just about losing weight, but about keeping weight. For some it may take several months, others even several years.

Don't be a executioner for yourself - don't hurt yourself with diets

Overweight people tend to have low self-esteem and dislike themselves. This is well illustrated by the movie "Water for Elephants", recently played in our cinemas. This is the story of an elephant who ended up in the circus. The circus owner thinks the best way to teach an animal new tricks is to treat it harshly with riding crop. But it backfires, the elephant does everything in spite of being mauled. There is also a "good policeman" - a veterinarian who approaches the animal with great care, cares for its wounds, talks. The elephant begins to cooperate with him and learns tricks in gratitude for being treated well. Overweight people tend to be as strict with themselves as a ruthless trainer. By following restrictive diets, they hurt themselves like a sharp tool. Not the way! If you want to lose weight, you have to change your approach to yourself. This should be the starting point for further action. In repeating to myself: I am fat, hopeless, I do not have willpower - there is a lotseverity. You have to learn to look at yourself softly, with care and interest, to maintain a dialogue with yourself, instead of accusing yourself. If you don't learn it, your weight loss will be unsuccessful. Why? Because it will lead to a fight between an imaginary, often unreal image (e.g. I will weigh 50 kilos, although I have never weighed that much) and a body that resists, because it is not good for him at all. An unrealistic goal leads to frustration and snacking. Think about what you looked like before you put on weight, what is your mom's build, what lifestyle you lead, or do sports. Losing weight is the use of stored fat. This is guaranteed by an appropriate diet with reduced calories and a dose of exercise, tailored to individual needs. A smart dietitian will help you with this.

The ground is a good motivation - why do you actually want to weigh less

Overweight people feel inferior to others (and they are often perceived as such), they do not believe in their own strength, they have remorse that they cannot control their appetite. They want to lose weight because they think that then they will gain value. Try to think differently: I have a lot of advantages, but I want to look a little better. Self-care motivation is an easier path to success because it doesn't trigger negative emotions that don't help you lose weight. You have to answer the question why do I want to lose weight? For yourself or for others? It's best to write down your goals on a piece of paper, for example: I want to look better in a bathing suit, wear a fitted dress or I want to lose weight, so that while walking around the house in a tracksuit, I feel better, have a good mood and more energy. It's never 100 percent straightforward, but the more goals you point inward, the more likely you are to be successful this time. I want to lose weight for myself!

Diet, weight loss - why did it fail again?

Many people who have already tried to lose weight believe that by not changing anything in their lives, they will now achieve success. From Monday on, I will follow the same or more restrictive diet, but this time I will succeed because I will crush more. Where is this willpower suddenly going to come from? Ideally, there should be miracle pills or some other way to lose weight without any effort, but the problem is that the same will not come, so instead of waiting for a miracle, try to answer the question why you are gaining weight, what you have control over and what you cannot to change. Such awareness is very important from the start. You can mark it on the chart, for example in the shape of a circle: little exercise - 15%, a lot of sweets - 40, snacking - 50. If a sedentary lifestyle is to blame, I have to sign up for a swimming pool, if sweets - eat themmuch less. Some people look for the culprit outside of themselves, because that's the easiest way. Someone will write: genes - 80 percent If you do not see your fault, there is nothing to change. But don't you fool yourself …

You have to control your emotions, and food is not a panacea for frustration

It usually goes hand in hand: I am satisfied - I do not feel hungry, I have a chandra - I reach for food. During chronic stress, the amount of hormones responsible for stimulating the appetite and storing fat increases, especially in the abdomen. You need to know what the discomfort of eating is giving you. And then, if possible, understand it and eliminate it from life, or learn to live with it. Try to distinguish between difficult emotions - fear, sadness, anger, regret. Don't throw it all in one bag: I'm stressed out so I'll eat it. If you are angry or irritated, you need to know exactly what is causing these emotions. When you realize this, you can distance yourself from it. If your boss has underestimated your work, tell yourself that nothing like that happened, everyone has the right to his opinion, and when the situation repeats itself, talk to him. Don't discuss work problems at home. When your husband is frustrating because he hasn't dusted the apartment again, speak up about your regrets. Overeating is fostered by: pessimism, anxiety, conflicts with the environment. Because eating is a form of alleviating unpleasant mental states, sometimes drawing attention to oneself. Many people eat out of anger at themselves. Sometimes we hear someone say, "But I got fed up!" Already in the very formulation there is contained irritation and, at the same time, disapproval of the weakness of his character. We don't have the courage to let our anger out, so we “eat” ourselves. Excessive eating then is not self-indulgence as we think it is, but harming yourself, and it has nothing to do with pleasure. You must not accumulate bad emotions, because it leads nowhere. Learn to rest and deal with stress. Try to see the bright side of life. Every day, find half an hour for yourself and then do whatever you enjoy. Develop a hobby, arrange gossip. If you feel hungry, take care of something that will distract you from your food.

As soon as eating gives you a sense of security, it can become an addiction

Many people eat without feeling hungry. In this case, eating is not only a response to stress, but also satisfying the need for closeness, attention, care and recognition. A professionally fulfilled woman who has a successful personal life, as a rule, does not rummage in the refrigerator in the evenings. If it's not food you're missing - what are you hungry for in your life? Food associateswith love, peace and comfort from infancy. A toddler held by mum in her arms finds comfort in feeding. When a baby cries and we don't know what's wrong, we give it a breast. Sometimes she doesn't want to eat at all, but just wants to cuddle because she feels lonely in her crib and gets food. We go to the doctor and as a reward we buy the toddler a chocolate when he smashes his knee, he gets ice cream and it becomes permanent. No wonder that in adulthood, when you feel unwell, you console yourself with crisps, reach for chocolate. Simple carbohydrates contained in sweets raise blood glucose levels, so they improve your mood. But the glucose level drops quickly, so we reach for the bar again. A vicious circle arises. Some people become addicted to one way of regulating their emotions, for example, when there is tension that they cannot cope with, they eat. Sometimes the discomfort is caused by shopping or plunging into the virtual world created by the Internet. In this sense, eating can be an addiction.

You want to lose weight wisely - 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 cause of the problem, indicate errors and a way out. The specialist will make you aware of what exactly to change your lifestyle is, help you regain your self-esteem and joy of life.

Important

Know your appetite

If someone can control their body, they know when they have eaten as much as they want, and they regulate it themselves. However, more and more people do not feel they have satisfied their hunger anymore. This is favored by today's common eating on the go, without focusing on what is on the plate. We eat while watching TV, at the computer, while reading the newspaper, all of which are distracting. By eating mechanically, you quickly lose track of how much you have eaten properly, and the feeling of fullness is felt with a certain delay. An overweight person usually doesn't feel his body. Suddenly, after clothes, she notices that she has gained kilos. And this is not happening next door, but the result of a disturbed sense of hunger and satiety. A simple exercise will help to find out what your needs are. On a scale of plus 5 to minus 5, mark how hungry you are when you start eating and how full you are when you finish. Minus 5 means you are so hungry that you can't stand it anymore, plus 5 that you are so full you are about to burst. When you eat, focus on yourself. Do you like it or do you feel any change in your stomach? What is the significance of it when you eat standing up and what does it matter when you sit down, talk or watch TV? Such training focuses attention on your body and, consequently, consciously controls the feeling of hunger and satiety.

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