What to Change in your Head to Start Losing Weight?admin
About what emotional food is and whether it is worth fighting it, we were told by a nutritionist, author of the methodology for the formation of healthy eating behavior, Lidia Ionova
Lydia Ionova:I wouldn’t say that. Fortunately, lately there are more and more people who turn to us in order to start eating right, to feel cheerful and energetic. This is fashionable. I will not discover America: relations with food are built in a special way, because food for us is a symbol of security, prosperity, peace and tranquility. Very often this is not recognized. The great-grandmother who survived the blockade is no longer alive, and the great-granddaughter – a young woman – continues to eat up all the crumbs from the plate, because the reason lies in the belief that is transmitted from generation to generation.
There are people for whom the reflex is familiar: I feel bad – I’ll go eat. Our parents, and we ourselves as parents, both encourage and punish with food: “Well done, good girl. Here’s a chocolate for you, “” Got a bad mark? Cake didn’t deserve ”or worse -“ You won’t go to McDonald’s! ” “. These examples confirm the existence of eating habits, which, of course, are due to many factors, and even the fact that the mother ate during pregnancy. In the clinic, we analyze in detail the history of each person, and then we work on the program for managing eating behavior. I emphasize: this is not a diet. This is the elimination of excess weight, the formation of a new healthy automatism in food and awareness instead of restrictions.
You are adjusting your diet by instilling a person’s 21 habit. I studied your program and noted that there is nothing unrealistic in the list of habits. But to follow them all at the same time is very difficult. How long will it take a person to form them – a month, six months, a year?
21 habits are described in the book. In the clinic, of course, we can work in more detail with a lot of habits. It is impossible to paint a program and offer an unprepared person to start observing it from tomorrow. This will be too much stress and almost impossible. Therefore, in the first (zero) week, we start with basic habits, each next – we add one or two more. The ones we started with are already well trained in two to three months. But two or three months is only the start. In general, the process takes about six months.
The most difficult part of your technique is the topic of the relationship of food and emotions. Each of us has food on which we depend, but not everyone knows how to manage this dependence.
99% of people unknowingly react to certain emotions by eating something. We “seize” as sadness, sadness, grief, and joy, fun, delight – that is, any emotions. Another question is that for some people emotional eating is a violation, and for some it is addiction. After all, food is a great way to calm down and find a state of inner comfort for a short period, right? And here it is important to distinguish between physiological (normal) and psychological hunger (craving). Physiological hunger, as a rule, manifests itself in bodily sensations: sucking under the stomach, void in the abdomen, grumbling. And this hunger is “patient.” We can wait some time, if, of course, not 8 hours have passed since the last meal.
In this case, the “bread crust test” works well (after eating it, a person temporarily alleviates hunger). Traction is usually “Lives” not in the body, but in the head. A person has an obsession: I want a chocolate bar or I want this piece of meat. Traction is extremely “impatient”, it causes great discomfort. For example, it seems to you that if you do not eat what you want now, the world will collapse. A person experiences great suffering, holding back cravings.
It turns out that physiological hunger needs to be satisfied, and psychological hunger must be curbed?
In no case can you suppress cravings – you need to work with it, otherwise it will become even stronger. It’s like with emotions: as soon as we begin to control them, they immediately become uncontrollable. Craving, as well as emotions, gives us a lot of important information if we can communicate with it correctly.
During the working week I eat more or less correctly. But, for example, when I get to visit or for a big family dinner, I feel like I am deprived of willpower – I want this high-calorie salad, pancakes, dessert, and sometimes even bread with butter and sweet tea …
This does not relate to willpower, but to the need to be a member of the group, to speak with your behavior: “I am with you! We are one family. ” If you start eating something else, it will be a psychological message: you are separate, and I am separate. I think if this is not repeated often and does not prevent you from living, you should not worry.
Let’s say I want to eat chocolate at 9pm. I understand that this is a craving. How do I work with her?
One of the tricks is the “Rule of 20 minutes”: give yourself this time, make an informed decision (not impulsive) – eat chocolate or not. Just don’t go around the chocolate bar waiting for the timer to sound. You have a serious internal work ahead. Step one: try to determine what kind of emotion or situation could trigger your cravings? The reason may be any unmet need for Maslow’s pyramid – from the need for food, sleep or sex, to the need for love and security. An important point: needs do not relate to emotions, but to awareness, to the ability to listen to yourself and understand what I really want now. Step Two: Ask yourself, in what non-food way can you satisfy an unrealized need or live this emotion?
Let’s say I worked hard, return home late and realize that the craving for chocolate is caused by the need for love and care. What are my next steps?
You should answer the question: “What can I do right now to take care of myself?” It is very important. A huge number of people, and in the forefront of the workaholics, do not just not ask him themselves – they do not even allow him to think about it: a complete ban on attention to their needs. If you do not have such a ban, you can easily find the answer to how to spend time with loved ones, read a magazine, watch a movie or pet a dog. But I agree with you, it happens that the need cannot be satisfied in a non-food way. In this case, we learn to act by the method of surfing: craving is detected, lived and reduced. If the craving is very strong, a person can make an informed decision: I’m going to eat now, because I understand that I feel bad, and at the moment I have no other ways to improve my condition.
And what does that change?
If you satisfy cravings consciously, secondary emotions of guilt and shame do not arise (as a rule, craving always provokes them). In turn, guilt and shame increase cravings, the neurotic circle closes, and people eat even more under the influence of emotions. Conclusion: you need to learn how to live emotions. It’s no coincidence that I say “live” because we are used to getting rid, for example, running away: sadness, sadness, you need to urgently do something to immediately be happy – for example, to eat. It is inefficient.
And if a person has a global feeling of “I feel bad”, like a big black hole, and what is behind it – he is unable to say.
In the psychological portrait of overweight people there is a disorder called “alexithymia” – the inability to distinguish and label in words your emotions and physical conditions. Now it is fashionable to call it low emotional intelligence. In the clinic, we help to cope with this problem, a nutritionist always works in tandem with a psychologist. It is not given immediately, but it can be taught. When men – I emphasize: serious businessmen, not aesthetes, inclined to analyze their inner world, – understand that they need it, believe me, they are successfully learning to denote their emotions. This is deliberate food – one of the habits that is not described in my book, but I talk about it in my master classes and lectures. The ability to listen, understand the signals of your body, distinguish between these signals and, as a result, satisfy your needs in a non-food way