Limiting ourselves in food, we fight with temptation every day. The brain invents how to break the diet and at the same time justify itself. And now we are already tormented by a feeling of guilt. We worry that we could not resist. But is there a way not to break and still lose weight? Psychologist Glenn Livingston shares a proven and effective method of combating minute temptations.

Many of us at least once in our lives sat on a diet or limited ourselves in food for one reason or another. But the attractive power of the “tasty” is irresistible, so we succumb from time to time, and then we come to our senses and try to find an excuse for such licentiousness. The day was difficult, quarreled with a partner, the children behaved terribly – you can come up with many reasons, but they do not save from guilt.

Correct wording

Psychologist Glenn Livingston claims to be more attentive to the wording when it comes to delicious, but harmful food. Avoid phrases like “This cake seduces me …”. Speaking and thinking so, you seem to transfer responsibility for your choice to something else. As a result, overeating happens as if in itself, in addition to

your will.

“A tasty cake cannot make you drop a diet,” he writes. – You yourself, consciously, decided to violate your own rules or prescriptions of the doctor. “. That is, it will be more honest and more effective to say to myself: “I decided not to eat it, but I changed my mind and ate”. The psychologist believes that this way we regain the ability to make a choice.

Clear boundaries

It is necessary to clearly determine what and when we can eat, set the boundaries of the permitted. For example, we decided that we allow ourselves chocolate only on Saturdays. This installation will keep from the breakdown when the brain tries to break the rule.

The psychologist recalls that you should choose the right speech turnover. Between “I eat chocolate only on Saturdays” and “I refuse chocolate 90% of the time” there is a difference. The first phrase sounds unambiguously, the second requires solutions in each specific situation: can we eat candy now or not? In what period of time we are – in permitted 10% or in the prohibited 90%? Needless to say, the brain will immediately find a loophole. But the installation “I eat chocolate only on Saturdays” makes our “chocolate” decisions for us.

It is also important to understand why we limit ourselves in a particular product. For example, we decided to abandon chocolate not only because they get fat, but also because we sleep poorly because of the sweet. And as soon as the brain comes up with the reason to violate a clear rule, we dispute its arguments.

Written practice

An important component of the method is to record all the false statements that the brain invents to bring us down from the course. Then, to each item, you need to ask a question: “This is a lie or truth?”Sometimes an explanation of why it is necessary to deviate from the rules of useful nutrition is so convincing that it is hard to find a hoax behind it.

For example, in the supermarket we see chocolate. The brain says: “Oh-oh! This morning, we spent quite calories on a run, so we will not add weight if we allow ourselves this little prank ”. But we have already recorded something similar in our list of false statements and explained in writing to ourselves why this reason to break the disrespectful. We remember that the matter is not only in weight, but also in pressure and quality of sleep. And, having discovered a lie, which cleverly hides behind a half -truth, we decide to abandon the temptation.

This simple technique is effective and allows you to quickly lose weight. But do not abuse her. “Experience with customers shows that excessive restrictions almost always lead to overeating,” Livingston claims. -optimally losing 400-900 g per week. And it is better to consult with a nutritionist first. It will help to make a diet in such a way as to remain within this norm “.

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