Weight is a cause for concern for many people. Our society has led us to idolize our physical appearance and view it as a personal value, which it shouldn’t be. It shouldn’t matter that much because you can’t class someone as over or inferior just because they are more or less attractive.
The constant preoccupation with meeting beauty standards and gaining acceptance from other people is also partly responsible for the amount of mental disorders that have to do with wanting an ideal figure, such as anorexia or bullemia.
But as with anything, there is another side to the matter. While idealizing good physical appearance and overly preoccupying yourself with your weight is not the right way to go, letting yourself go about your body and not taking care of yourself is also not the right way to go.
Feelings are almost always hidden behind being overweight. In many cases, people use food as a kind of consolation to cover up problems for the moment that they don’t know how to otherwise solve. Because of this, it is necessary to use cognitive, emotional, and behavioral techniques together to help them control themselves.
Forget the miracle diets because they almost always turn out to be a scam. They only make you waste your money and they kill motivation when you realize you are getting no results. They can even be harmful to your health.
The only way to lose weight is by following a personalized diet designed by an expert. To do this, you have to supplement them with a healthy amount of exercise. It is the simplest, but at the same time the most complicated solution. Do you want to know how to do it? Psychology can help with this.
Weight loss from a psychological point of view
Psychology is a discipline that can offer many techniques for self-control. Obesity is often a consequence of raiding the refrigerator in an affect or of not being organized enough to exercise regularly. When people find themselves gaining weight, it is normal for them to lose the incentive and give themselves more to fate and impulsiveness.
To break the vicious circle, the first step is to be ready to take action. In other words, you have to make it clear to yourself that you want to change and you have to be willing to put all your energy into achieving this goal. It won’t be easy, but you will feel so successful when you reach your goal.
Use smaller plates
We often eat until our plates are empty, even when we are no longer hungry. We do this for the simple reason that there is still food on them. It seems obvious, but if you want to lose weight, ditch all of the giant plates in your kitchen and buy smaller ones. That way, you can only open up a fair amount of food for yourself and nothing more than that.
You can always get more, but you’ll think twice if you have to go back to the kitchen, open up again, and then finish off a second plate of food.
Go shopping when you’re not hungry
If you go shopping when you are hungry, you will likely buy high calorie foods such as manufactured cakes, chocolate, etc. It is better to go shopping when you have just finished eating and are still full, so that your brain can directs you and not your stomach. Likewise, if you don’t have this type of food at home, it’s much easier to resist the temptation.
No hypocalorie diets
While eating high calorie foods is not a good idea, following a low calorie diet that will not fill you up is also not a good idea. If you don’t feel full after a meal, you are more likely to indulge in a feast of high calorie foods later. For this reason, eat healthy food, but eat in a way that will fill you up.
Tolerance for feelings
Many people use food to cover up negative feelings. The food serves as both a negative and positive affirmation, so every time you feel bad you go to the refrigerator or pantry. This way, the negative feelings subside and you feel better.
The problem is, you only feel better for a moment and then feel guilty afterward. Because of this, you have to learn how to deal with your feelings. You have to embrace them as a part of yourself and not try to run away from them by guiltily shoving them onto your stomach.
Eat six meals a day
The idea behind this is to avoid feeling hungry and then overeat to make up for it. Just as it is not advisable to go on a low calorie diet, it is also not advisable to eat only a few times a day because then you start to snack in between meals. It is better to eat six balanced meals so that there are no periods of time when one feels hungry and more easily indulges in temptations.
Do not forbid you to eat any food
Everything that is forbidden becomes all the more desirable in the end, so don’t ban food. This doesn’t mean that you have a free hand to eat anything anytime you feel like it, but you should allow yourself to indulge yourself at least once a week. That way you will get it out of your head and it won’t be that seductive.
Think wisely about your food
Most of the foods that give the taste buds and the brain the most pleasure are the most unhealthy. A good strategy is to have a rational internal dialogue about what you eat, what you want to consume.
For example, if you want to eat a sausage sandwich, you can tell yourself that it is an unhealthy meal, made with poor quality meat products mixed with sugar , and that the only good thing about it is that it can be enjoyed in the short term Has. Would you still want to eat it then?
In conjunction with these strategies, remember to exercise every day, drink enough water, surround yourself with valuable people in your social circle, face challenges with integrity, and find solutions that work. If you can incorporate these techniques into your daily life, something that has seemed really difficult to you until now will soon become a habit in the future.