We start to lose weight from the "head". The psychotherapist named 13 mistakes of those who dream of "losing weight for the summer"

In order not to gnaw a cabbage leaf at the thought, why once again you fail to 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 that it prevents the fulfillment of spring dreams of an ideal summer figure.

how to make you lose weight

- 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, taking advantage of anxiety and stress, you will not lose much weight, "says Tatyana Karavaeva, MD, head of the treatment department. of borderline mental disorders and psychotherapy - In spring, the incidence has decreased a little, some have already received antikidny vaccinations, the sun is more and more visible in the street, then you can regain your figure.

Errors that prevent you from losing weight

Why can't everyone manage to withstand the diet test and complete what they started to finish? And it's often not about willpower. According to the psychotherapist, for example, incorrectly chosen motivation 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 to yourself the question, "Why do I want to lose weight? " If a woman wants to lose weight to feel better and look good, then she can take action. But if she associates success in her personal life with losing weight, problems can arise. She thinks: "Now I will lose weight, I will find a loved man. "But after all, besides being overweight, there may be other reasons why she is not 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 the thought "all this was in vain" she begins to eat again without restrictions and gains weight. It is important to understand that being slim will not make you friends, happy, successful, or rich. Solving problems with building communication, personal relationships, success is from the field of psychology, not dietology.

Mistake number 2. We sleep poorly, we don't lose weight.

Good sleep 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. Not surprisingly, nutritionists, when developing a program for a patient, write "sleep normalization" as the first element. If you have a shallow and uneven sleep, you should try to establish the correct "sleep-wake" regimen 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 by 5 kg, not 25. First of all, it is healthier. And second, difficult tasks that couldn't be solved can lead to frustration (a state of mind that occurs when desires don't match available possibilities) and neurotic disorders.

It happens that the personal characteristics of a person interfere with weight loss. The same perfectionism. Such a person wants to immediately reach the "ideal" weight - to lose 40 kilograms. When you realize that the goal is unattainable, the motivation disappears - you just give up and give up all diets. Significant weight loss can be achieved for more than a year and in several 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 candy and thinks, "I have already broken the diet anyway, now everything is meaningless. "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. Following a hard diet

Following rigid diets is not worth it, it is bad for your health. Even if you manage to lose the required number of kilograms, you can hardly maintain the result. It is better to strive for proper nutrition: with a normal content of protein, fat and carbohydrates, fractional meals, in small portions 5 times a day. If you torment yourself with hunger and think about food all day, there is a great risk of letting go and ruining everything.

Mistake # 5. Don't eat after six

It is harmful both to gorge itself at night and to take a long break from eating. The idea that the "no eating after six" rule is beneficial is essentially a myth. Refusing to eat after 6 p. m. m. You can really lose weight at first, but then everything you lost will quickly come back. The body is delicate. If you understand that you can deprive it of food for more than 12 hours, and in principle anything can be expected from the owner, then you begin to store fat. It is optimal if the last light snack is 2-3 hours before bedtime.

Mistake number 6. Not looking for recipes in advance

Previously, nutritionists recommended a set of foods: which ones should be limited in the diet, which ones 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 offer recipes for healthy dishes. For example, how can you deliciously cook the same cabbage? In order not just to bite into a cabbage leaf and enjoy your diet, you need to find suitable recipes for yourself on the Internet in advance.

Mistake # 7. Eat fast

The feeling of fullness doesn't come right away. The satiety signal reaches the brain between 20 and 30 minutes after it has started. Therefore, do not rush to the table. When you feel full, you are actually eating 2-3 times more than 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, correctly selected dishes. Small plates on the table allow you to psychologically "get enough" with a small portion; in a large, deep dish it will seem scarce. Beautiful dishes will help you enjoy food, savor it. When you try to smell, taste a dish, then saturation comes with less food.

Another way is to give up the television and gadgets on the table. Distracted by watching a movie or news on the Internet, we swallow mechanically and do not notice how we eat more than we should.

Mistake number 9. We keep sweets at home

When a person is hungry, he begins to eat what he finds. If you have buns, mayonnaise, sweets at home, then it is very difficult to hold back - the hand itself will reach for them. If you have to go to the store for them, there is a chance that you might stop.

Mistake number 10. Taking advantage of resentment and anger.

Reasons for outages must be addressed "on shore". Before dieting, think: "What does food mean to me and when I irresistibly want to eat something tasty and unhealthy? " The main causes may 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. In our center there is a group of psychogenic overeating. We work with people who take over resentment, anxiety, anger, irritability. When food becomes the main 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 so 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 parents' house and quarrels with her mother, then first of all, this situation must be resolved.

Mistake # 11. A glass of wine will save calories.

We don't often notice snacks: candy eaten out of the glove compartment of a car, a sandwich intercepted in the race. In fact, there are many of these "low key" moments during the day; they should be recorded in your food diary. Some people think they will drink a glass of dry wine and save on food. But that usually doesn't work. Any alcohol increases the appetite, and over a glass of wine, you can soon use a snack with high-calorie cheese and grapes, and then French fries. But for whatever reason, many don't consider a piece of cheese or grapes to be food.

Mistake number 12. Constantly weighing ourselves

To monitor weight dynamics, it is not necessary to weigh yourself every day; 1-2 times a week is enough. Weight depends on many reasons: the amount of fluid you drink, your menstrual cycle, the weather, etc. If you step on the scale too often, you may 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 not by writing the next number, but "77 - 1" - this is more visual and has a better psychological effect. It is also recommended that you reward yourself for your successes, but not with chocolate. Indulge yourself, for example, with the purchase of scented bath foam or a new blouse to highlight your slimming achievements.

But no matter how you lose weight, you need to remember: there are periods when the weight will "stick. "This can last 1 to 2 weeks and is associated with metabolic and hormonal processes. It is necessary to deal with such behavior of the organism with understanding, not to be discouraged and not think that all is lost.

Mistake number 13. Food is the only pleasure.

If life seems dull and boring without candy, you have to do something about it. We need to find something else that brings joy and something that can be distracting with pleasure: sports, a good movie, walks, creativity. If there is only one mechanism for solving emotional problems - cake or fast food, then breakdowns occur.

In general, it is important to form correct psychological attitudes from childhood. Parents often tell their children that hamburgers are bad. At the same time, where does everyone love to celebrate children's birthdays? In fast food restaurants. This forms the child's perspective that hamburgers are the best food, because they are associated with a party, a promotion. In addition, food often becomes the only form of communication in a family: everyone is sitting on their devices and only during dinner can they look into each other's eyes and talk. The idea is formed that you can only communicate at the table.