Firstly,you have to want it. Often it is explicit or hidden unwillingness that is the main obstacle. We "love" the food, we like the process, we feel good after a hearty meal, even when it's "bad".
Calmly, at your leisure, reflect on the current plentiful, and future more meager diet, weigh the pros and cons. Convince yourself of the significance of the arguments in favor of malnutrition and the insignificance of the arguments against it for yourself personally. Until this happens, the mind will always find an excuse to eat another pot of borscht.
Second, work on your fears.
Lose weight, evaporate, get sick, die, dry out, weaken, be left without muscles, hair and teeth. Deficiency fears are the most convenient and popular because of the ease of perception: you have problems with the thyroid gland - the problem is iodine deficiency, anemia is caused by iron deficiency, and the fact that you are skinny is nothing more than a protein deficiency ... And although it is clear to anyone that this is nonsense, that everything is much more complicated (more complex), that the body is not a warehouse of amino acids and minerals, but a living being, but our brain uses this, clinging to the thought “the more the better”, “it’s better to get more than not get enough”, etc. . In fact, everything is exactly the opposite.
The organism needs only the (stimulation) of life itself. Through thoughts, air and water; and only then macro and microelements and nutrients.
Life = energy = action = movement.
Set the water in motion. Maybe thoughts. You can motivate yourself with sports. You can get sick. The result is identical: life as a process.
Metabolism is a process of exchange. Input-output-replacement.
As long as (if) you are active, you will live. Nothing else matters. Including food, especially in large portions, and often. So many and often that you even read this article :).
Food is togetherness.The process of becoming one with what comes in.
In other words, if you can manage the fear of death (from malnutrition in general, or not getting anything in particular) - you can easily move on to the next point. If you fail, fear will prevent you from developing in this direction.
The best cure for fear is to eat something. And this process deprives the goal itself of meaning. You need to get rid of fear. Including - from fear to eat a lot.
Our task is to use fear to our advantage: to get to know him, and make friends. It is important to remember that fears tend to come back and accumulate. Therefore, we do not postpone, and right now we are getting acquainted with what we do not yet know, what scares us. Looking for information.
Third step.When mentally you feel that you are ready, you can move on to the applied part.If there is no fear, then there is no suffering.There will be a clear understanding: what is happening to me, why I feel thirsty, hungry or appetite, and what is the difference between them.
The most common of the practical solutions for malnutrition is limiting portions. I do not recommend this method for initial stage. At least until the main thing is implemented: reduce the frequency; or, in other words,maximize the breaks between meals.
The most common and promoted way is to learn to eat dinner earlier. But it is not so easy to implement it: many of us are used to having a delicious dinner, eating late, right before bedtime. And it's natural. The second option is not so popular:have breakfast later- and we take it into service.
Fourthneed more rest. It is rest, and not excessive loads, that allows you to bring the metabolism to balance: an even and constant influx of energy. nutrients and timely cleaning.
But, here's the bad luck - a full, deep rest and cleansing are possible only after appropriate loads. Therefore, the more you eat (and weigh) today andthe less you want to eat tomorrow, the more intense your activities should be. This is fifth.
Once the habit of eating less takes root,and this is at least 3 months, activity can begin to decrease. As soon as fuel consumption decreases, there will again be a desire to replenish its reserves. Such is the swing: we can either fill the tank, or burn its contents. And it is very stupid to do it at the same time, but many people do just that. Up to the fact that they carry a fuel truck on a trailer (obesity).That is, the sixth-
it's about maintaining balance.
The main condition for malnutrition is to be light. In all senses. Become your lungs.
Breathe instead of eat.
Eat instead of eat.
Enjoy every bite, take your time.
Don't eat, but drink.
Accumulate fat for a day-week, not for a year-decade.
Learn to use what you already have. And for this you still need to learn how to mobilize/dissolve them. This is discussed in detail in the course “Lightness without Diets”.
Yours Pavel Bogacci
P.C.Wise Eaters decided to make one of the following live/online meetings on this topic, to answer questions that arise. Please follow the announcements.
P.P.C.
A wise selection of articles on the topic of excess weight:
- Weight loss at any cost -
Where does extra weight come from? -
- Relationship between food and health -
Probably every girl can tell a whole book about how hard she has to lose weight. Let me just speak... My story is no worse, I also like to talk about diets, but my diet is different from the usual, it's just with a happy ending. How much I studied, how much I read and drew conclusions ... I had a period when I just wanted to eat pies and read about diets. It was to read, because the weight of the actions did not move a single gram. At that time I fearfully I tortured myself with sports: two or three workouts a day. In the end, I achieved absolutely nothing. I just got fat. I also had a period when I had to seriously take on the figure. I was then only 16 years old. And I can say that exactly at the time when I needed it - I did it. The rest of the time was just entertainment, jamming problems. Yes it difficult period not only psychologically, but also physically. I remember how every late evening I sat in the hope of the slightest digestion of food, because it was hard to even breathe (still, at night I consumed semolina with butter (!), adding to this all the flour that was in the house). I promised myself to go on a diet tomorrow, but like everyone else, I did not do it. Yes, I'm quite an emotional person, so I "jammed" stress. That was the first time I allowed myself to relax. For real, I sit and eat what I want, contemplating life without a dead end. Looking back, I understand that allowing this is the right decision. And I don't regret that time. As a result, when you allow yourself to experience such moments (even if not minutes at all) of weakness, you come to some kind of logical conclusion. I could sit like this for a year. If you ask if I was condemned, then I will say UNCONDITIONALLY! I was condemned by both loved ones and strangers who had absolutely nothing to do with my life. I lost a lot (in the sense of friends), but I understood what a true friend is. People talk and will talk, but I build my life myself. And then food was my "drug" :) I described this horror movie not so that you would be afraid of how large-scale gluttony and breakdowns are, but so that you understand that breakdowns in food are still our head problems. Let's take it in order:
breakdown Is it a craving for food? No. This is your greed towards yourself. If we weren’t so greedy and didn’t think that this piece of us would grow fat to an incredible size, then we wouldn’t eat half the cake after it :) In fact, this piece will not harm. He will not blow even the most complete figure to the size of a ball. So eat healthy. Let two or three pieces, let you break today, but tomorrow or the day after tomorrow you will lose the meaning of it. It is better to lose two days and be still the same as you are now than to sit in vain in the Kremlin, which will NOT save you from inadequacy.
Overeating (regular overeating)- It's not really your fault. Well, that is, partly it is yours (you still ate borscht yourself, eating porridge, drinking double kampot), but your stomach, or rather its volume, is to blame for the scale of your appetite. And judging by the title of this article, the most important part. Of course, I am not a doctor to judge how much stomach a healthy person should have, but I can say for sure that in order to lose weight you will have to take it up. There are plenty of options here. You may not eat at all, but of course you won’t lose more than 4 kg even in a month of hunger strike, you can limit the portion size by putting a little of what you want on a pretty figured plate with sparkles, or in one piece the desired product (without three slides!). In order not to torment your appetite, I advise you not to forget about protein foods and reduce your intake of sugars. they are able to kindle our desires :) If you don’t know what to eat, then common salt, greens, vegetables (green, red, orange, blue, purple), proteins (eggs, seafood, meat, fish, dairy products (take low-fat), vegetable oils you will be prompted. Otherwise, the diet can be incredibly huge and it's not for me to write recipes here.
What is it for? Of course, you will not be able to eat like this always and everywhere, because already on next month you have a cool party planned, but you don’t need to do it always and everywhere, because the point is only in losing weight. You have to take care of yourself if you need to (and I'm sure you need to, even start with the inconvenience and envy of the big ass in tight jeans). When you learn to restrain your appetite (and it will be, the main thing is constancy), then you will already know what to return to. Everyone chooses products based on their understanding of proper nutrition. Proper nutrition covers a lot, it is diverse and interesting, it is enough to at least introduce these two magic words in google. For me personally, it became a hobby even before I lost weight.
About "problems" Many complain that you need to eat monotonously and tastelessly all your life, but this is a huge delusion that makes you buy out the floor of a candy store tomorrow.
Do not be mistaken, motivate yourself with everything: surf the Internet looking at models, motivate even by your own feelings, because do you like to be heavy, feel uncomfortable in skirts or heaviness in your stomach after eating? To lose weight you always have to start with your belly. You will start eating less and will undoubtedly lose weight even by reducing the size of the stomach (and this is the disappearance of extra cm). The same applies to girls who dream of losing up to 5 kg. If you don't need it, then don't start. All people are beautiful, but if you do not feel like one, then think about what is more important to you.
I came to this when I got tired of reading diets, I sat down every day on a new one and could not understand what was the point of my endless torment, because nothing really happened. Then I broke down and broke down, more and more often I allowed myself this and in the end I thought that I was doing this only for myself. No one really needs what I am, but I want at least my grooming to be noticeable. Especially when summer is on the nose :) And it’s up to me to decide whether I will be fat or thin, healthy or not very ... Then I started new life. I did not switch to it the next day or next week, I just changed the patty fresh cucumber:) Carbohydrate for a "healthy" carbohydrate. Breaking was of course, but I was fine tuned. Only that which is irreproachable bears fruit. Then I learned how to cook food correctly and tasty and understood what causes cellulite. I tried to add a lot of health to the dishes. For me, it’s delicious to stew something or eat raw :))) That’s how I threw off what I couldn’t lose since I was 17 years old. I couldn't believe it was even possible, because it's so simple. You can say that I followed some kind of system, but you can’t say so :) I still don’t know if this is right, because I didn’t consult with any doctor and I didn’t use any diets. I just know that what I eat determines how I feel afterwards. I don’t forbid myself anything, I can even eat baking for weeks, of course I’m getting better (and it’s not so scary :), but again, I am absolutely aware that only I need it, both fullness and harmony - she will be mine. So girls, of course, God forbid someone to be plump, but those who have already experienced this and can’t escape, then it’s time to believe in a miracle. My writing is certainly not a panacea, but I want you to find your meaning, so I urge all plump girls quit diets - they won't help you. I myself didn’t lose so much, but I repeat that I didn’t succeed at all from the period of the first weight loss, when there was still a sparkle in my eyes and everything had to be digested in my stomach (but I managed to slow down the exchange rate to impossible). Beauties live in us and we don’t have any cellulite and bad heredity - a healthy person simply doesn’t have this! Look for your own or not - there is always a way out. Good luck everyone!
Those who want to lose weight have always wanted to know how to lose weight in the shortest possible time, and preferably as efficiently as possible. And probably everyone heard the advice “eat less” from others, but did not pay much attention to this, looking for the secrets of losing weight further. But in fact, there are no secrets, and the advice to eat less is quite the place to be. In addition, most people who have managed to lose weight significantly, one of their most important actions is called the reduction of the daily amount of food eaten.
Perhaps not everyone knows, but in order to lose weight, you need to spend more calories than you receive. If you lead a not very mobile way of life, and spend about 1500 kcal per day, then eating 2000 kcal you will gain weight. The principle of the simplest diet is to eat less in order to push the number of calories consumed on the other side of the number of calories you spend.
Of course, these figures are highly arbitrary. It is impossible to measure them in practice, so you need to reduce the amount of food you eat until you start losing weight.
How to eat less
You don't have to cut your diet in half right away (although you can try if you really want to). You can cut down, say by a third, and try to sit on such a diet for a week. If you managed to lose at least 1 kg, then you started eating less than you spend. If the weight does not go away, then once again review your diet (and have you definitely reduced the amount of food), and reduce more.
At the same time, reducing the volume of food, do not switch to sweets or fast food. These products have more calories even in smaller volumes than healthy food. Try to eat the same or healthier food.
eat half
Eating half of what you ate before is very drastic, but effective method lose weight. If you decide to use it, then try to reduce not the number of meals, but the volume of each serving. But at the same time, you can leave the amount of vegetables consumed the same. They are low in calories and will not prevent you from losing weight.
How to get out of the diet
After you have received the desired result and the desired number on the scales, do not rush to return to your previous diet with joy. This can lead to the fact that you will not only regain your previous weight, but also gain even more. Your body has already readjusted to spend fewer calories and adjusted to this diet. Therefore, you can only afford a small increase in the amount of food you eat. At the same time, watch the scales - if the weight begins to return, reduce its volume back.
The benefits of this diet
- You are guaranteed to lose weight.
- You do not need to change your principle of nutrition and products.
- Easy to understand, there are no tricks and troubles.
- There is no limit on vegetables.
Minuses
- It can be hard to stick to a diet and fight hunger.
- Due to the reduction in calories, fatigue and lack of energy can be observed.
As you can see, this diet is very simple, but at the same time it can be quite tough.
Little secret
To make your life easier, eat more vegetables. They, of course, will not saturate you to the fullest, but they will help to remove a sharp hunger. And it will also protect you from a lack of vitamins (which could also be reduced by half) and nutrients that you get from food.
Inga Mayakovskaya
Reading time: 6 minutes
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What women don’t torment themselves with in order to lose the hated extra centimeters - with slimming tea, crazy diets, miracle pills, exhausting workouts, etc. As a rule, all this does not give results, and, finally losing heart, a woman resigns herself to her figure either , finally, comes to the understanding that it is time to revise the diet.
Is it possible to learn to eat less, and what methods are there to reduce appetite?
- Let's move on to mini portions. What for? But because overeating is the main enemy of our female harmony. With abundant food and low cost energy, the body sends all incoming calories to adipose tissue, instantly turning on the process of “replenishing resources”. Therefore, we reduce our usual portions to a minimum and eat fractionally - often and a little bit (5 times a day - that's it). And not twice a day from the belly.
- We use small plates for food. In a large pelvis or on a very wide dish, you automatically want to put (and then eat) more than it should be. Therefore, we remove all basins with Olivier from our eyes, hide wide plates in the closet, and eat in portions from small plates.
- We only eat at home! Well, of course, I want to run into a place on my way home from where it smells so wonderfully of french fries, hamburgers or a bucket of smoked wings. But you can't! Choose a different route if you can't resist the temptation. If the legs really give way - crunch a pre-stored apple or drink yogurt. But the meal itself is only within the walls of the house.
- Stop any extraordinary (not on schedule) attack of hunger with a glass of low-fat kefir, dried fruits or fresh fruit. Get yourself into this habit. So that in case of a sudden attack of hunger, you do not reach for the refrigerator to warm up a bowl of borscht or meat with pasta, but are content with little with a smile on your face. By the way, before you sit down at the table, a glass of kefir, a few prunes or yogurt will not hurt either. To reduce appetite and to "fit less."
- We drink more water. At least a liter per day (without gas), and preferably one and a half - to saturate the body with moisture, good functioning of the digestive tract and reduce hunger. By drinking a glass of water, you thereby briefly deceive the body that requires lunch, and dull the feeling of hunger before, directly, eating. In addition to water, you can use natural juices. Orange, grapefruit, banana juices will help in the fight against appetite.
- We smother hunger with fiber. Vegetables (this is known to everyone) are rich in fiber, which, in turn, gives a feeling of satiety and is digested for a long time, increasing the breaks between meals. The choice is towards salads, oranges and grapefruits seasoned with yogurt, baked apples with nuts instead of desserts.
- Every meal is for the sake of ceremony, not for the sake of satiety. There is nothing worse for a figure than unconsciously eating everything under TV, news from a laptop or a pleasant conversation. Distracted, you lose control over the amount of food eaten. Start the tradition of a family dinner-ceremony, in full force, without TV, with the use of beautiful and healthy dishes. Pay more attention to the design of the table and the quality of the dishes, rather than their quantity and the choice of a cheerful comedy to the table.
- Food taboos. Meet your nutritional needs wisely. Wanted a chocolate bar? Buy a bar of dark chocolate (it's healthy) and eat a piece. Want a fruity high-calorie dessert? Eat a peach, drink a glass of kefir. Make a list of foods that you absolutely cannot buy under any circumstances, and hang it on the refrigerator. While shopping and markets, clearly follow the rule - bypass products from the list.
- We chew food thoroughly. Do you think it's nonsense? Nothing like this. Firstly, by chewing food thoroughly, you grind the product into porridge, so that the food is better digested and absorbed. By swallowing quickly and in large pieces, you overload your digestive tract and create yourself unnecessary problems. Secondly, the slower you chew your food, the faster you will be full. Saturation comes within 20 minutes (on average). That is, a small portion of salad that you eat slowly, slowly, paying attention to each piece, is equal in saturation to a large plate of pasta with cutlets eaten in one fell swoop.
And, of course, do not be nervous, fight stress. A person "on nerves" looks into the refrigerator even more often, trying to drink and eat his troubles. It is better to brew tea with herbs and eat a piece of dark chocolate (it improves mood).
On the one hand, you really need to eat less to lose weight, but, on the other hand, it is not recommended to completely cut the diet. You just need to feel a slight feeling of hunger during the day, but you do not need to starve.
If you reduce food intake to a minimum, the body will turn on the "emergency" mode, and will intensively begin to store fat, sacrificing even the energy that was normally spent on daily activities.
How to lose weight fast?
Remember, it is impossible to lose weight drastically, both without harm to health, and without the lost weight returning in a month or two. The most reasonable weight loss strategy is a soft diet.
The best choice for such a diet is the Hollywood system. Many stars, including Tom Cruise and Jennifer Aniston, have long adhered to it, which is repeatedly mentioned in their interviews.
20 ways to eat less
1. Do not store chocolate or other snacks on your desktop. There is a good chance that you will not even notice how you eat an extra 500 calories, just automatically opening the package and sending another chocolate bar into your mouth.
2. Use small plates for serving food, otherwise it will be much more difficult for you to estimate the required portion size, and you will put too much on the plate and eat more than necessary. Also, never put an additive on the plate.
3. If you eat while watching TV, or while working at the computer, you eat a lot more than you need. The brain must be focused on food, and the volume that you eat, otherwise you are in danger of overeating and obesity.
4. Do not talk while eating, because during a conversation, the brain also loses control over how much food you put in your mouth, as a result, you automatically absorb food without thinking about whether you are hungry or have long been full.
5. When dining at home, do not put too much food on the plate, watch the portion sizes. If you find it difficult to determine the weight by eye, use a kitchen scale. This rightly takes on particular importance in the case of the buffet.
6. When preparing dinner, try not to "try" too much - remember that you also have dinner with the family. Chew mint gum or stock up on carrots, because the delicious smells of cooking food whet your appetite.
7. Do not skip meals, eat every 3 hours, otherwise the moment you get to the meal, you will be unstoppable. If you do not have the opportunity to fully eat, avoid chocolate and sweets - a piece of cheese will satisfy your hunger much better.
8. Do not use sweets or other food as a reward, do not indulge yourself with a cake or eclair on the occasion of success at work or a birthday, go for a massage or a spa instead. You will get much more pleasure, and the figure will only benefit.
9. Do not leave on the kitchen or dining table various cookies, sweets and chocolate, otherwise, having gathered to drink tea in the evening, you will replenish your energy balance by absolutely extra 400 calories without noticing it.
10. After you have eaten your portion of dinner, you should not stay at the table and continue to catch up with cookies and sweets. Remember, saturation comes in 20 minutes. The easiest way to stop eating is to brush your teeth.
Thinking not about how to pump up the cubes, but about how to get rid of the belly? The easy way is fast.
11. Dimly lit restaurants, romantic candles and soft music switch the attention of the brain, and, as in other cases, you simply do not watch how much you eat. You end up eating too much. Not to mention alcohol.
12. The worst start to dinner is a glass of wine, like any other alcohol, which only stimulates the appetite and reduces the feeling of control over incoming food. It is much more correct to start dinner with a piece of cheese - the fat contained in it will dull your hunger, and you will eat less.
12. Studies show that blue walls reduce appetite by 33%. And red, orange, and especially yellow colors in the interior only provoke an increase in appetite and make you overeat. This is one of the reasons for the bright design of fast food.
13. Glass pure water before dinner or lunch, and another at mealtimes will help you eat less and fill up faster. It is not trite, but the water will simply fill the stomach and satiety signals will come earlier.
14. Desserts and other sweets increase appetite, plus, by the time the main course is brought, you are, in fact, already full, but continue to eat. In general, it was not in vain that my mother advised in childhood not to interrupt the appetite before dinner, and not to eat sweets before meals.
15. Numerous studies show that satiety comes after 20 minutes, and the average meal lasts no more than 3-7 minutes. As a result, we have already eaten for a long time, but we continue to eat. Important rule is to eat slowly.
16. In addition to the fact that most spices themselves whet the appetite, some mixtures contain - the same flavor enhancer that literally explodes taste buds and makes us eat more and more.
17. Write down what you ate for breakfast, lunch, and dinner. This will allow you to determine quite accurately how many calories you really ate, plus you will be ashamed to put three "random" chocolate bars on such a sheet.
18. Your dinner or lunch should definitely start with meat or another source of protein. After all, as a rule, such a product contains animal fat, which will give quick satiety. But sweet coffee and a bun will only make you eat more.
19. The best start to dinner is a salad with a light dressing 20 minutes before the main course, allowing you to come to dinner not so hungry. You can add some cheese and avocado to this salad.
20. Studies show that those nations that use chopsticks eat the least, followed by Europeans with forks. But, and those who eat with their hands eat the most, because it is more difficult for them to control portion size. In general, don't eat with your hands.