Ivan Vdovin
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A girl orders lunch at McDonald's: - Please, I would like one Big Mac, a cheeseburger, a Big Tasty, a sandwich, more potatoes, sweet and sour sauce, cheese sauce, more salads with mayonnaise, then a pie, ice cream, Chicken McNuggets. - Yes, I almost forgot, and Pepsi Light, I’m on a diet!
This topic deserves special attention. It haunts everyone, both men and women at any age. It’s just that men look a little secondarily at their appearance compared to women, so this article will be written in a common language for men and women. How to stop eating and forget about food altogether? \
Guide to changing yourself.pdf Subscribe to INSTAGRAM We'll talk about this below, why do we eat, why do we eat and why is it so difficult to stop? Especially at night. Let's talk about attitude towards yourself and how important it is to love yourself and start trusting yourself in order to prevent the nightmare associated with excessive consumption of food.
Eat alone
If while eating a person is distracted and does not pay attention to his portion, he eats E.
Robinson, P. Aveyard, A. Daley et al. Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating / American Journal of Clinical Nutrition more. While watching TV, portions increase. M. M. Hetherington, A. S. Anderson, G. N. M. Norton, L. Newson. Situational effects on meal intake: A comparison of eating alone and eating with others / Physiology & Behavior, on average, by 14%, and when communicating with friends - by 18%. To feel full, it is not enough to put food in the stomach; the process itself is important. You must see the food, smell and taste it. When you are driving, reading or talking, your brain is busy. Ogden, N. Coop, C. Cousins et al. Distraction, the desire to eat and food intake. Towards an expanded model of mindless eating / Appetite with these tasks and does not receive food data. As a result, your appetite lasts much longer.
Eat alone, put down your smartphone, turn off the TV. Focus on the food and how it makes you feel, and you'll feel full much sooner.
Is there an algorithm for avoiding eating another piece of cake?
- This is a series of questions to yourself and subsequent actions. You can simulate the situation in an exaggerated way.
1. What happened to me today? I stepped on my foot on the bus, spilled coffee on my dress, and the director yelled at me.
2. What is happening now? Here I am standing in front of the refrigerator.
3. How do I feel now? I'm angry, I'm upset, I'm offended, I'm lonely, etc.
4. What thoughts do I have? Our director is an asshole, after all, he could have listened to me first. I should punch the conductor in the face, etc.
5. How does this make my body feel? There's a lump in my throat, for example.
6. What do I want? This is where it turns out that you don’t want a cake, you just want to express your emotions.
Woman eating donut.
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And the last, decisive question: what can I do about this besides food?
And there are a lot of options: draw the director and cover it with a black felt-tip pen (there are many drawing techniques for expressing anger), walk down the street, meditate, do breathing exercises. You can find many ways to self-regulate on the Internet.
Or just switch - do something that brings you pleasure: chat with a friend on the phone, paint your nails, rearrange the dishes, knit, embroider, lie in a warm fragrant bath, read, watch a movie, clean the house, in the end - who likes what .
Food. Products.
open sources on the Internet
Don't give up all your favorite foods at once
To do this, you need iron willpower. But even this will not help if external circumstances are against you. Stress and fatigue can destroy your self-control, you will break down and act according to the principle: “The barn burned down, the house burns.”
Shift your focus to eating healthy foods, but occasionally allow yourself delicious high-calorie foods.
There's nothing wrong with eating a slice of pizza, ice cream, or chocolate as long as you eat healthy the rest of the day. This will help you avoid breakdowns at first and get used to proper nutrition.
Change your eating habits gradually. Sometimes allow yourself tasty high-calorie foods to avoid crashing.
How long does it take to break an eating habit?
— Excess weight is a chronic disease. At the physiological level, a complete cure cannot be achieved; only remission can be achieved for long years. But a person who has been obese always runs the risk of returning to their previous condition.
We are talking about the fact that first of all you need to learn how to eat properly. This takes from a month to three. If after this period a person feels good, loses weight, but “something is missing in life,” then it is important at this stage to find that “something” and begin to enjoy something other than unhealthy foods. This takes another two or three months. And all will be well.
Weight control, weight loss.
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What is known about Nikolai Prokhorov
Nikolai Prokhorov, together with psychologist Vitaly Zhikhrov, created the training “How to stop eating?”
and presented it at the 4th scientific and practical conference “Contact with yourself and others. Gestalt, psychodrama and their modern possibilities”, held on November 23-24 at the Altai branch of RANEPA. Prokhorov has two higher educations - medical and psychological. Actively engaged in private practice and consulting in.
She uses several methods in her work - elements of cognitive behavioral therapy, gestalt therapy, symbolic modeling, computer technology of color pulse therapy, etc.
Reduce stress
Prolonged stress increases appetite and cravings. Sominsky, S. J. Spencer. Eating behavior and stress: A pathway to obesity / Frontiers in Psychology to high-calorie foods. Under the influence of stress hormones, fat in the waist area quickly increases, and losing weight becomes a difficult task.
We cannot always influence external events, but we can change our reaction to them. Try relaxation and breathing techniques to combat short-term stress. Rewire your brain with meditation, get positive emotions from exercise.
Stress leads to overeating and storing fat. Fight stress using different techniques and physical exercises.
Make up with taste
Non-stop spa treatments are not a pleasure for mere mortals. Study, work, you know. Another thing is delicious cosmetics! Have you heard about American hygiene products LipSmacker? Here you have M&M's, vanilla Coca-Cola, and berry Fanta - the ultimate dream of sweet tooths and beauty maniacs like me. I don’t promise super care, but there are so many pleasant sensations! Another favorite for home use is Lush's Sugar Lip Scrub. Someone was lucky enough to have a New Year's limited edition with cherry cola and exploding caramel, but I am content with a chewing gum must-have, which I always eat a little bit of.
Don't eat with someone who overeats
If you can't eat alone, at least choose people with healthy eating habits.
People tend toB. Ellison, J. L. Lusk, D. Davis. Looking at the label and beyond: The effects of calorie labels, health consciousness, and demographics on caloric intake in restaurants / International Journal of Behavioral Nutrition and Physical Activity If your interlocutor eats two Big Macs with a liter of cola, you are more likely to allow yourself to eat more and also order something unhealthy.
Add more protein
High protein foods help control appetiteA. Missimer, D. M. DiMarco, C. J. Andersen et al. Consuming two eggs per day, as compared to an oatmeal breakfast, decreases plasma ghrelin while maintaining the LDL/HDL ratio / Nutrients. Prepare a high protein breakfastH. J. Leidy, L. C. Ortinau, S. M. Douglas, H. A. Hoertel. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls / American Journal of Clinical Nutrition, and you won’t remember about eating until lunch itself.
Include protein in every meal, add eggs, chicken, milk and cottage cheese, red fish, tuna, and legumes to your diet. In addition to your main meals, you can prepare high-protein snacks.
Choose foods with a low glycemic index
When you eat foods containing carbohydrates, your blood sugar levels, called glucose, rise. The more the glucose level rises after eating, the higher the glycemic index of the product (GI).
High GI foods reduce E. E. J. G. Aller, Ir Abete, A. Astrup et al. Starches, sugars and obesity / Nutrients feeling full, causing you to eat more. In addition, carbohydrates from such foods are quickly absorbed, so you will be hungry again very soon.
The highest GI values are for white bread and pastries, sugar and sweets, starchy vegetables: potatoes and corn (popcorn, corn flakes).
What specific tests can be used to diagnose bulimia?
Not many people know that there are scientific criteria to identify a tendency to eating disorder. For example, the EAT-26 eating attitude test, developed by the Clark Institute of Psychiatry in Toronto, which can be easily found on the Internet on psychological sites.
In addition, there is a way to check whether your weight is within the normal range using the BMI body mass index. The most accurate is the Quetelet index, determined by the formula I = m/h², where: • I is BMI. • m – body weight in kg. • h – height in meters. For example, a person’s weight = 55 kg, height = 160 cm. The body mass index in this case is calculated as follows: BMI = 55/(1.6 × 1.6) = 21.5
The BMI obtained during calculation is checked against the following indicators: • If it is less than 16, then there is a pronounced deficiency in body weight. • 16-18.5 – underweight. • 18.5-24.99 is normal. • 25-30 – excess weight, interpreted as obesity. • 30-35 – 1-1 degree obesity. • 35-40 – 2nd degree obesity. • 40 or more – 3rd degree obesity. The BMI we calculated corresponds to normal values. It should be borne in mind that weight depends on many factors, in particular, on the state of the musculoskeletal system and the gender of the person. But approximately, the Quetelet index, when determined over time, may indicate trends in weight changes. This is especially important if changes have occurred abruptly. This is a reason to ring all the bells and seek help from specialists - an endocrinologist, gastroenterologist and, of course, a psychotherapist. Laboratory tests for hormones, primarily those of the thyroid gland, and determination of the concentration of potassium and calcium in the blood are indicated to identify their deficiency. Among the instrumental methods of examination, ECG, ultrasound of internal organs, CT scan of the brain are recommended to exclude organic lesions, as well as renal function tests and consultation with a dentist to assess the condition of the teeth.
If metabolic, hormonal and central disorders play a leading role in eating disorder, consultation with a psychologist for the initial manifestations of eating disorder or a psychotherapist is indicated if the mental disorder has been observed for a long time and in a more severe form. And even in the presence of non-psychogenic causes of eating disorder, psychotherapy still does not lose its relevance, because An eating disorder of any etiology invariably leads to a mental disorder.
Replace sugary drinks with water
Sweet soda is sold in fast food chains for a reason: it increases appetite. If you replace regular water with sugary drinks, you risk M. C. Daniels, B. M. Popkin. The impact of water intake on energy intake and weight status: A systematic review / Nutrition Reviews eat 7.8% more. In addition, sugary drinks increase daily calorie intake, according to Meng Wang, Min Yu, Le Fang, Ru-Ying Hu. Association between sugar-sweetened beverages and type 2 diabetes: A meta-analysis / Journal of Diabetes Investigation the risk of type 2 diabetes, overweight and obesity.
get warm
Perhaps you are simply cold - and your body requires calories to warm up. Dress warmly, drink a cup of hot tea. You can add frozen strawberries: they have very few calories and the flavor is yum! And the joyful end of tea drinking is to chew on a berry.
Editor's tip:
If drinking one tea is completely sad and tasteless, snack on it with a little toffee. Well, so be it - two toffees. One piece contains only 20 kcal: you won’t gain weight.
Understand the causes of overeating
Overeating is typical M. Singh. Mood, food, and obesity / Frontiers in Psychology for people after stress, in a state of anxiety, melancholy and boredomA. B. Moynihan, W. A. P. van Tilburg, E. R. Igou et al. Eaten up by boredom: Consuming food to escape awareness of the bored self / Frontiers in Psychology. A bad mood forces people to choose high-calorie, delicious food to distract themselves from negative experiences and improve their psychological state.
Awareness of the problem is the first step to solving it. When you find yourself craving food again after stress or boredom, try other ways to improve your mood: go for a walk, do an at-home workout, call a friend.
Find out if your overeating is related to boredom and bad mood. Find a way to improve your mood without food.
How does psychology explain night eating? Why do people stand at the refrigerator?
— It’s paradoxical, but in general, eating at night is normal. Our digestive rhythms are designed in such a way that we are ready to eat at night.
This is biology, but there are also psychological reasons. For example, a person is on a diet and consciously limits himself to food during the day. The body begins to “accumulate” hunger. And at night a person seems to go to bed and lose control, letting go of these restrictions. And an irresistible desire to eat arises, instinct carries you to the kitchen.
I'll tell you more: people who suffer from such night eating may sometimes not realize what they are doing. It seems to them that they simply dreamed about food, and in the morning they are surprised to find out that they ate in reality. The psyche seems to say: if you don’t eat normally during the day, I’ll wait until you become weak-willed.
Notes on the refrigerator.
www. pure-t.ru
Replace some carbohydrates with fats
Foods rich in fat keep P. longer. C. Chandler-Laney, SA Morrison, LLT Goree et al. Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir / Appetite feeling full compared to a high carbohydrate meal.
If you are prone to atherosclerosis, do not indulge in saturated fats from butter and lard. Add more foods with unsaturated fats: nuts, fatty fish, avocados. In any case, avoid trans fats from store-bought baked goods and fast food.
Reduce the amount of fast carbohydrates, replacing them with fats. This will keep you full longer and prevent you from snacking until your next meal.
What to do if you have no willpower?
You can't go far on willpower. Willpower is an energy that tends to end. So what to do? It is necessary to extinguish the psychological fire in your past in order to change your current behavior. So, try to love yourself and forgive yourself using the 13 YES technique. What should be done? Imagine yourself from the moment of conception to the present person. That is, imagine yourself as several people, for example: at the stage of conception, at birth, 5 years old, 15 years old, 25 years old and so on. Look at yourself from the point of view of certain grievances, feelings of guilt and other problems that you don’t like about yourself. And follow the link to the 13 YES technique, read it, answer the questions and accept yourself as you are. If necessary, repeating at least 10 times will not be superfluous.
Psychologists would NOT want you to know these secrets about yourself
—Imagine this situation...
What if, instead of paying for years for useless consultations with a psychologist, in 21 days you can work with yourself? Get rid of negative thoughts and states forever. And instead live a calm and happy life? Stop living in stress due to relationships or constant lack of money?
Tell me this is impossible?
I thought so too, until I started working with myself
LIVING HAPPY IS EASY
My name is Ivan, I am 35 years old, and I have been practicing psychology for 15 years. I have studied all the basic methods and techniques through which I help people find happiness. NLP, hypnosis, body-image therapy. I was invited on television as an expert.
And it was... just a nightmare!
I lived in a state of depression for 7 years (constant stress exhausted me). I had a lot of low self-confidence (my self-esteem was below 0). I could not calmly communicate with people, it seemed to me that I was not worthy of them.
The relationship did not work out (because I was very negative, jealous, a doormat). I’m generally silent about decent earnings; I earned 15,000 rubles a month and thought that was the limit. I didn’t want to live... Envy.
The worst thing is, I thought I would have to live like this forever, and I don’t deserve love and happiness.
But it only got worse, negative states fell on me like a snowball. It felt like I was sitting in a deep, black hole from which there was no way out. Hopelessness, despair, pain, resentment.
My life has turned into endless torture. But then a miracle happened...
I FOUND THE KEY... EVERYONE HAS IT...
One day my father came home from work, a little drunk, although he never drank much.
He came into the kitchen..., looked at me with a dissatisfied expression and began to say with anger how worthless I was, how I couldn’t do anything, and in general, how sorry he was that he was my father.
At first I felt severe mental pain (this is very painful to hear from my family). Then I got offended (does that mean I’m not a favorite son?!) And then an insight came to me...
I received that magical kick that I had been waiting for all my life. It changed my thinking, my life and my relationships with my environment.
I had already forgiven my father simply because he told me the truth and I was happy about it!
But then the most interesting thing began...
Literally 5 minutes later I was already sitting at the computer and writing out all the psychological (!) methods of working with myself.
I was even confused, because my plans were to continue to suffer all my life.
It was such an incredible feeling of freedom and desire to do something that I burst into tears of happiness.
THE MAIN SECRET OF HAPPINESS
If you think that you cannot change your life, become rich or successful, or create a happy relationship - you are mistaken!
You can change your life by changing your thinking and the main thing is to do it EASILY!
• 5 simple and powerful methods of working with yourself (they work even if you use them incorrectly) - You don’t have to turn to psychologists, you are your own psychologist.
• “The secret method” of working through any negative state. This will allow you to eliminate the negative and switch to the positive in 5 minutes.
• 15 minutes a day - Just 15 minutes a day to change your life 180 degrees. Become happier and more joyful.
• Saving up to 100,000 rubles in 1 year - You will save on trips to a psychologist, and spend the saved money on a vacation by the sea.
• 21 days – It only takes 21 days for you to see changes in your life. You will start smiling. Wake up with joy.
DOWNLOAD THE “GUIDE TO CHANGING YOURSELF” FOR FREE
For 7 days, access to the “Guide to Changing Yourself” will be free, everyone can download it from Telegram using the button below.
PS If you want to say “thank you” to me, just download the guide and start using it every day.
PPS How about becoming happy today? =)
I'll put it in simpler terms. If we have a psychological addiction to food, it means that somewhere there is anger or resentment, or maybe a feeling of guilt towards ourselves, for this we need to forgive ourselves and allow ourselves to be who you are.
Consider your weaknesses
Some crave sweets, others cannot live without baked goods or French fries. Think about which high-calorie foods make you lose your mind, and no longer keep them in your home. To fill the snacking gap, make tuna sandwiches, fruit platters, banana, white yogurt and nut desserts and other healthy options.
If you can’t live without candy and chips, at least put them away from the table in the cupboard so that when you pass by you don’t automatically snag a handful of junk food.
Chew slower
They say you need to get up from the table with a slight feeling of hunger. This is because satiety comes only 30 minutes after eating. Why rush? Chew more thoroughly, feel the taste, enjoy the meal. This way you will eat less and enjoy it much more. Ideally, you should eat small meals every 3-4 hours to maintain a feeling of fullness throughout the day.
