Anyone who has tried to lose weight knows that it is not enough to go on a diet. To achieve the goal you want something else. What conditions must be met in order to finally lose weight and not gain the weight back.Our expert PhD, psychotherapist Vladimir Mirkin.
Condition 1. To accept personal responsibility for their figure
If there is excess weight, then there is a "crime" - overeating. Whoever says that "eating too little", is disingenuous. To lose weight, become free from bad habits of overeating, it is necessary to recognize their dependence on it. People who believe that all his troubles to blame anyone, not just it, change will not want and can not! Some seek to impose liability on the doctor: "I can't do anything with your appetite, try to touch you! " Other plaintively talk about family history, lipid metabolism disorders, the abundance of stressful situations in life, completely excluding own authorship in the accumulation of excess fat. But this denial of personal responsibility makes the treatment ineffective.
Condition 2. To experience the true desire to normalize weight
Every action begins with desire, and no one method of weight loss may not be effective without volitional effort! It often happens that people want to lose weight, because it is fashionable or persuaded girlfriend, forced husband. However, they are absolutely not ready to take an active part in the process, not trying at all costs to achieve results. Only the true, good and really strong desire to change their shape can be the key to success.
Condition 3. Serious motive
Motives for weight loss, usually several. They must be articulate and to choose the most important for them. Avoid statements such as "I want to lose weight, because I don't want to be full" - be sure to spell out what is behind the word "fullness" in relation to you personally. For example: "weight is hypertension, malaise, loss of efficiency". Or: "weight is the loss of attractiveness, complexes, problems in personal life, the deterioration of relations with the husband." Determine the most secret motives. For whom you want to be slim? For a husband? For a neighbor? For the head? If you know the exact answer to this question, there is nothing that will knock you off your chosen path!
There are also so-called acquittal motives that can "knock out" you throw slimming - birthdays, holidays, disbelief in the success, stress, etc. the result is the struggle of motives - and the strongest wins.
Condition 4. To define overweight and plan terms slimming
In order to calculate the difference between the actual and ideal weight, there are numerous formulas and tables. The most famous formula Brock: normal body weight in kilograms is equal to the height in centimeters minus 100. Depending on how many percent of the actual weight exceeds the ideal, we can distinguish four degrees of obesity:
1st degree - 11-24% of excess weight,
2nd degree - 25-49%,
3rd degree - 50-99%,
4th degree - 100% or more.
Terms of losing weight for each person is different, depending on weight, age, peculiarities of metabolism. Dr. Mirkin offers such a model that it was the result of many years of observations. However, this scheme is applicable only to people with 1st, 2nd and 3rd degrees of obesity in individuals with normal weight dynamics of the weight loss slowed down, and the owners of the 4th degree may, on the contrary, accelerated.
For the first two-three weeks usually to get rid of 5-7 kg, then usually comes the "dead zone" (in the process of losing weight sometimes several). This is due to the restructuring of fat metabolism. This period lasts about a week, and then you'll start to lose weight.
To lose weight you can for 8-10 kg per month, 20 kg for 2-3 months, 30 kg for 3-4 months, 40 kg in six months. No need to take "strong commitment" and strive to exceed, but a rough planning of weight reduction helps to prepare for active work.
Condition 5. To build a new model of eating behavior
Diet is the cornerstone of weight loss, because only on the amount of energy from food, depends on the regulation of weight. Psycho-correction - only support in order to stay on the chosen path. In order to achieve sustainable results, keep the diet should be whole life, then you have to make it simple and accessible.
Refrain from Euroopassa products: bakery products (including bread and cereals, potatoes and sweets. During lunch in the first dish to shape the dangerous grounds, second side, third - sugar.
An important part of the diet - fasting days: kefir (most effective), cottage cheese, Apple, cucumber, cabbage, etc. For intensive weight reduction is recommended for unloading through the day (every day "at the office" or "cabbage" means discarded kg), then rather than once a week.
Condition 6. Take the first step to a new life
The transition from overeating to the diet can be very painful. But, paraphrasing the Persian proverb "it is Better to experience hardship than fear them," Dr. Mirkin says: "it is Better to live on a diet than to fear it." Fear of the unknown (will the hunger? whether success? often paralyzes the will, it is important to make an effort to overcome this barrier.
Condition 7. Use the auto-suggestion to strengthen the will to win, to develop a negative attitude toward overeating and positive - to diet
Sessions of auto-suggestion should be made in the morning and evening, and also during the day when you want to break the diet. Need to relax, close their eyes and 2-3 minutes to repeat compiled for themselves formulas.
Negative formulas of autosuggestion need to make cute heart and taste buds harmful meals were strongly dislike. For example: "Floury and sweet - it's a double chin, a nasty tummy. It's a bad feeling, discord in the family".
Positive formulas of autosuggestion will help endure the diet and fasting days. You need to learn how to mentally associate the food restrictions are not with longing for Smoking products, and the improvement of life, which appears together with a slender figure. For example: "Unloading at a beautiful body, self-respect, the attention of men. This ease of movement, a good mood".
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