How to lose weight: practical advice from a psychologist

So you've decided to lose weight. Like a reasonable personweight loss of a woman on the advice of a psychologistyou started with a visit to a dietitian and made sure that you do not have hormonal problems and that no serious illnesses interfere with starting the process of losing weight. And now you are trying to understand: "Diet or sports? "

Wrong formulation of the question. Correct: "How many calories do I need to spend with my existing eating habits? "or "How much do I need to consume to stay sedentary? "When you count the calories you eat and determine how many of them you are burning, chances are you will be horrified. Do not despair.

You and I need to choose a diet that does not bother you and physical activity that is enjoyable. For those who are afraid of the word "sport": do not worry, no one is going to make you an athlete, while you are sitting on bread and water, we are not in Buchenwald.

Walk instead of work

Physical activity- this is ironing, and a trip to the office on foot instead of shaking in a packed minibus, and yoga, and dancing, and now fashionable cycling at a relaxed pace. Find a list of physical activities and immediately cross out those that make you shiver. From the rest, choose what you like and make a shortlist.

The minimum daily physical activity that involves your entire body should last at least 30 minutes a day while you are just starting to lose weight. Then you will like it and you can painlessly set aside an hour for it. Do only what gives pleasure, or was once enjoyable, or, if you have completely neglected yourself, causes the least disgust. In fitness centers, choose group programs for people with a minimum level of training: even if it was possible to plow on you before, now the body is being rebuilt and you will be grateful for the absence of shock therapy. Our goal is to accustom the body to a new regime of energy expenditure. Therefore, move every day, the only exception is a cold with a temperature.

Buy perfume, not a bun

Lemon waterFor those with normal or low acidity of the stomach, it is good to add lemon juice to the water at the rate of half a lemon for two liters of water. Those with high acidity can reduce the concentration or take half a lime, it is smaller and less acidic. The acid will help the stomach break down fat, and the vitamin C will support the immune system.

There is no universally "quality" diet that gives good results in the absence of tangible suffering. More precisely, such a diet is different for each organism, and it is better to spend several weeks listening to the body and determining its reaction to different dietary regimes, than to go on the wrong diet and generally disrupt the entire grandiose plan of changing from size 50 to 44.

To put it very simply, there are two types of eating habits, and you belong to one of them. The "male type" is sensitive to hunger, his mood drops sharply with a decrease in blood sugar (before lunch or in the morning, when there was no time for breakfast); limit himself to food for him flour, he loves meat and prefers a good steak to cake. The "female type" is more resistant to limiting the amount of food, eats salad five times a day without problems, but cannot pass the chocolate bar without tears.

Protein and vegetable diets are ideal for the first, where you can not limit yourself to the portion size (you still can't eat a lot of boiled chicken without seasonings, as well as vegetables). The second is to transfer carbohydrates to the morning, make friends with sweeteners and use a new perfume every day (the alluring deliciousness of food lies in its aroma, so the gourmet organism can be deceived). Both should not immediately switch to a rigid diet "according to the book. "The recipe for long-term success is not a blitzkrieg, but the gradual education of another, better person in oneself, who likes healthy foods, for whom physical activity is not a torment, but a natural expression of the joy of being.

. . . and have fun

Let's sit on buckwheat?Mono-diets are acceptable only in one case: if you overeat at a banquet until you feel sick. Then you can sit on kefir for a day or two. Otherwise, an unbalanced diet activates the mechanisms of fat deposition in reserve, so we have not an "ambulance diet", but a healthy diet with healthy foods.

You don't need willpower to lose weight. It is useful only at the initial stage: to form such habits that will allow you to continue to lose weight without any effort. If you succeed, you will feel good and you yourself will not want to return to your past life. Start with a ready-made list - when you get involved, adjust for yourself:

  • Grab a full 2 liter bottle of purified water in the morning and drink it throughout the day. After a week or two, you can switch to two one and a half liter. The bottle visually helps to control the amount of fluid consumed, this trick does not work with cups, and water is an indispensable component of the weight loss process.
  • Get off the soda, it creates a bloated feeling similar to overeating. We need to get used to the feeling of lightness, which was previously deciphered by the brain as light hunger.
  • You can even eat a cardboard cutlet with ketchup and mayonnaise, so for a start, leave yourself only peppers and herbs, and when you lose the first 5-10 kilos, try the recipes for homemade sauces. Cheap store food, with its low-quality fats, starch and excess sugar, is responsible for the figures of the poor around the world. Stars don't eat that, and we won't.
  • Take a weekend off exploring the range of health food stores in your area. Anything that can be fat-free should replace the fatty equivalents on your table. It is absolutely impossible to eat low-fat cottage cheese in its original form, but in cheese cakes (cooked without butter, on a sugar substitute) it is almost like real. Instead of the 20% sour cream that you used to put generously in borscht, you can use 0% sourdough or 1% tan, you will be surprised how small the difference in taste is. Even replacing 3. 2% milk with 1. 5% milk is a small but solid step towards a figure worthy of you.
  • Learn to eat breakfast. Owls and lazy people have problems with this. You can be firmly convinced that your body is so designed that it will not accept anything at all until 12 noon. In fact, it is like with a finicky cat: if you do not feed it for three days with anything other than rejected dry food, the animal will get used to the fourth and will meet the rustle and clatter of food on the plate with enthusiasm. A joyful moment: for breakfast you can and need carbohydrates, that is, sweet and tasty. If the body does not want to wake up for oatmeal, offer it toast with jam. A person filled with energy manages to do more in a day, this increases his inner satisfaction, and in the evening he does not want to seize another bad day.
  • Remember: any food can be delicious, dietary one is no exception. But until you learn how to cook in a way that makes you want to lick your plate after low-fat bran cheesecake, turn on the snob and go to healthy restaurants. Yes, for the amount paid for an elite fitness business lunch, you could gorge yourself on crackers and ice cream for two days. But, in addition to the experience of tasty and healthy, you rise in status in your own eyes and in the eyes of others, and a feeling of self-confidence is necessary for any changes that require effort.