In the flow of information about healthy eating it is easy to drown. Here are a few tips - they will help to take the best of different approaches and advice of nutritionists and combine in your own diet and nutrition techniques - so that it is right for you.
CHOOSE DEGREES OF FREEDOM
If we want to maintain harmony or lose weight, we will have to make restrictions on our lives. To come to terms with the fact that there is everything you want, in huge quantities, alas, it is impossible. It is important to understand which restrictions you are willing to take - choose the degree of unfreedom you yourself can tolerate. So, I deliberately limit myself in baking and try not to eat after six o'clock in the evening - this is the degree of lack of freedom that I go to not gain extra pounds, and it is within my powers, that is, it does not cause constant stress.
DO NOT UPON THE PERFECT METHODOLOGY
Each approach / expert has its advantages and disadvantages. The earlier we understand this, the faster our weight comes back to normal. Coping with the habit of overeating on a wave of strong emotions or something more serious - compulsive overeating, bulimia - is not the same as handing out a cell phone for repair - the master will work with it, and will be as new. We can solve our problem only. A psychotherapist, a nutritionist or a fitness trainer (if they have time and money) can offer us options, provide information, support, but we have to do it ourselves step by step.
MOVE FOCUS AT YOURSELF
Instead of trying to force yourself into another fashionable diet, rely on your own needs, habits, tastes, strengths and weaknesses. Use them as landmarks. Imagine that you choose shoes by foot - if it is too narrow, hard, you will not go far. If the shoes do not please their appearance, you will push them away and stop wearing.
ANALYZE THE NUTRITION STYLES OF DIFFERENT PEOPLE
Especially those who have never had problems with being overweight. Observe, ask questions - and you will learn a lot of interesting things. Try, copy what you like, what's close. My relatives, friends and acquaintances know that I like to ask about the diet regime - what, at what time of the day, how much they eat, favorite dishes on duty, the novelties that they recently discovered in the store that are being taken from trips. From these surveys, the Rations heading was born.
Most of all about the secrets of a slender figure, I learned when I lived abroad in a family where everyone from grandmothers and grandfathers to the youngest teenage girls were slender. That's what I took to note. No one is standing by the fridge and is not kicking. Calm attitude to products - without haste, do not force yourself to eat the leftovers on a plate, throw out if the next day is tasteless. They like to look forward to - let's say, make a chocolate cake and leave it till the morning. Always set the table or serve a small tray before you start eating. No habit of eating stress - it's better to get some sleep or listen to music.
STRENGTHEN TO SPONTANEITY INSTEAD OF IMPULS
What is the difference? The impulsive act is forced, we do not act as we intended. They decided not to overeat, but succumbed to the temptation of the moment, the impulse of fatigue, anxiety, anger, loneliness, boredom. Spontaneity is a free manifestation on our part, no one forces us, and it enriches the patterned behavior.
For example, you are used to overeat in the evenings - this is already a template. And then you make a spontaneous step - decide to schedule a meeting with a friend and take a picture of a beautiful sunset, or arrange a joint run through the evening city.
A good training of spontaneity is to try something new every day, not just food: for example, today I tasted quince (the taste begins as an apple, and inside is hidden sweet and sour fragrant strawberries!), Tomorrow - a new grade of flower tea, the day after - I learned a beautiful Japanese word (as pronounced and written with hieroglyphics).
LOOK AT YOUR RHYTHM
Observe - how many times a day do you eat comfortably? Smaller portions, 5-6 times a day, or 2-3 solid meals are more convenient? If you do not feel like eating right after waking up, try a late breakfast-early lunch hours at 11-12. Returning late and breaking into gluttony? It can be stress related to work (you merge with the flow of negative emotions instead of realizing them), or the absence of a hearty breakfast and a dense dinner - again because the work causes too much psychological stress and you do not have to do this.
PLEASURE FROM THE PROCESS, NOT PERFECTION
Choose 3-4 dishes on duty - delicious, hearty and simple to prepare - and alternate. The goal is not the perfection of the technique, but the pleasure of the process. Do not forbid yourself any products, do not scold for failures, do not frighten yourself, do not be ashamed - these actions only feed the food addiction and make it stronger.
Let's say you love dumplings, or pastries, or chocolate. Well, do not put carrots and oatmeal instead of them. You can plan small portions, though every day, if you are happy about it. The main thing is to learn how to savor them - our brain derives maximum pleasure from the first 5 pieces, then it's not so interesting for them to continue - and choose high-quality products. I eat golden toasts just from an oven with strawberry jam, cinnamon rolls, baskets with cherries - something from this list a couple of times a week little by little. Remind yourself that the main part of pleasure is anticipation, not the food itself.
MORE COMMUNICATE
"I avoided people, avoided communication. I was afraid of condemnation and ashamed of myself ... Instead of trying to make friends ... I lived in a solitary confinement cell, which itself was built up from lies and secrets. " These are words from the autobiography of actress Diane Keaton - she suffered from bulimia for five years.
The key to releasing food addiction from the prison cell, in the experience of many, is not to constantly analyze what, how much, when we eat, and focus on what brings joy - family, meetings with friends, hobbies, art, nature.
Communication - when we go somewhere together, we exchange impressions, we walk, we laugh - it quenches our emotional hunger and reduces the obsession with food, so support the old ones and make new connections with nice people. This is just as important as learning to understand your feelings, drink enough water, eat a few fresh fruits and vegetables a day and play sports.
CHANGE THE CONTEXT OF PERCEPTION OF FOOD
This helps her to distance herself and thereby control the desire to overeat. Say, you had a good supper, but you are nervous, and you want to seize this alarm. Take a book that you like to reread from anywhere, and underline or write down all the references to the food that you will meet. Psychological hunger will recede, and at the same time you will learn many new interesting details about your favorite heroes!
LEARN TO BE THE SURFER
Our relations with food, as well as with many other things in the world, are arranged on the principle of peaks and recessions. Sometimes we manage to resist, sometimes not, and this is normal. It is important to be able to maneuver between bouts of emotional hunger, like surfers on giant ocean waves. This helps the exercises - see, for example, here.
We can reduce the frequency of recessions, but finally we can not get rid of them. I propose to look at them not as a disease, from which it is necessary to recover, but as a feature that should be taken into account. People with sensitive skin burn easily in the sun - so they do not abuse sunbathing. If you are prone to overeat, try to avoid situations in which you can not keep from eating too much.
Let's say I'm not indifferent to bread, so I'm buying a very ordinary loaf - and forget about it altogether, lies in the breadbasket and lies. And if every day to buy hot flat cakes or pita bread, I probably will be difficult to resist them.
Another proven method is to alternate between "easy" and "hard" days. Have eaten a lot of excess on the eve - skip dinner or cut half the portions of all meals the next day, and you lose extra pounds.