In recent decades, we have been seized by a boom for thinness, and with it a thousand diets, nutrition systems, magic cocktails, workouts and exercise machines have appeared. It would seem that we all should have long ago reached our ideal shape and forgot about clothes that hide flaws, posing and complexes. But somehow this did not happen. According to the World Health Organization, the population of developed countries is getting thicker every year. Moreover, those who achieve excellent results on diets and sports for some reason lose them over time. What is the reason? Meets Xenia King, a sports nutritionist, fitness expert and founder of the project to "make friends with the body," the author of the book "be friends with the body. How to lose weight forever, or stop zagory. "
The problem is that all the popular nowadays tools imply manual control of food - calculating calories, weighing food and exhausting workouts through "I can not". This approach is based solely on willpower, which is elevated to a cult. But willpower is the ultimate product. The physiology of the body is such that it does not accept diets and cutting back on food because "I want to be like Kate Moss." For the body, this is a signal that the harvest has disappeared, animals have disappeared, cataclysms have begun, and it begins to fight for survival, literally requiring the brain to find food and eat. This is how we break down for the first time, feel like weak-willed rags and feel guilty. Again, we restrict our diet, work out the jam in training and again break down. The cycle is endless and leads to the fact that the relationship with your own body is gradually lost. It starts to seem to usthat the body is our enemy, which only wants to get out of control and get fat.
We stop trusting the feeling of hunger, feeling full, and hearing the body's signals for need.
We eat what is prescribed in the nutrition program and at the time indicated there, we scrupulously think over what to eat next and constantly twist in our head "was my lunch right?" But after all, in childhood everything was different … We did not think about food for hours, then ran into the kitchen, ate deliciously, did not finish eating, if we did not want to, and ran to play further. We didn't need any kind of training - we moved a lot ourselves. Someone carried all these basic body settings through the years and became that very witch friend who eats everything and does not get fat. It is from her that we should learn nutrition. But in order to do this, you need to understand what is wrong with your own diet ─ where is the failure and how does the passion for overeating (and after it, excess weight) arise?
Correct (adequate) eating behavior is nutrition to satisfy hunger and inner need. Nutrition to a comfortable saturation level. If there are other reasons to start eating, it will be a deviation, leading to excess weight. In general, all deviations can be reduced to three types.
You can always accurately diagnose any product: this one is good, and this one is bad, this one is healthy, and you need to eat it, but you don't need a bad one, but it is so tasty that … Trying to never eat certain foods again leads to the fact that they begin to be perceived as "rare" and "scarce", which can be eaten only on holidays, which means they become very desirable. This is how we ourselves form the hyper-significance of buns and chocolates for us. And one day, when willpower loses vigilance, there will be a breakdown. The breakdown turns into zhor, then a feeling of guilt comes and the promise to eat less the next day and work out all the sins in the hall. Then again a breakdown, a feeling of guilt and limitation. So you can walk in circles ad infinitum. If this story is familiar to you, then there is no friendship with the body. And unfortunately, you will gain weight,even trying to keep a diet: simply because you will regularly overeat.
If I give you a box of delicious chocolates, you will not rest until you have eaten all of it. You don't have tasty food at home, it is immediately devoured. From guests, where the hostess cooks a lot and deliciously, you do not leave, but roll out. If this is all about you, then you are a social eater. The reason is the same - the division of products into good and bad and the presence of prohibitions. Any social situation becomes a reason to eat (and you eat a lot, like a relative from a hungry edge). All because you know: now I eat, because tomorrow it will be impossible - tomorrow there will be a diet.
Stress is a fight-or-flight signal to the body that is critical to survival. For example, you were hunting in the forest and you met a wild boar. Who knew that our lives would become so safe, and that beneficial stress would turn into corporate wars and squabbles with our mother-in-law? And if you run away from the boar, then you will not be from the bad boss. The stress mechanism does not imply food intake: all the blood is sent to the brain to solve the problem, and the appetite disappears. But when the stress is prolonged and social, the mechanism begins to malfunction. And now we are already eating, when it is sad, and boring, and nervous, and offensive. We eat when we are angry, we eat when we are irritated, we eat when we are afraid of something. Eating and gaining weight.
The presence of one or more deviations in eating behavior eloquently indicates that you have no friendship with the body, that communication with it is broken, that it is not possible to be in good shape, and you have to constantly worry and think about your weight, food and fitness.
Do you have an eating disorder test?
Here are 10 questions. There are only two possible answers: "Yes" or "No". Answer questions quickly and without hesitation.
- Do I often eat without feeling hungry?
- Do I often overeat and have a heavy stomach?
- I eat when I'm sad, bad, scared?
- Do I eat when I'm really nervous?
- If they give me a box of delicious chocolates, will I not rest until I have eaten all?
- When I pass the pastry shop, I really want to go in and buy something delicious?
- Do I often flip through pictures of other women and compare myself to them?
- If I were slimmer, would my life be happier and more interesting?
- Do I often feel guilty about eating something wrong?
- Will I refuse to participate in the beach party because the rest of the guests will be thinner and prettier than me?
For each answer "No" we give ourselves 1 point, for each answer "Yes" ─ 0 points.
The result is 9 or 10 points: incredible, but you and your body are real friends. You are on the right track because you look at things perfectly intelligently.
Result 5-8: You have disagreements with your body, why hide it. But there are also good points. If you pay more attention to your perception and basic tools (hunger, satiety, inner need), cosmic results await you.
The result is below 5: your relationship with your body is "commodity-money" ─ you be a good guy and do not ask for sausages, and I, so be it, will not scold and scold you. Most likely, you know firsthand what the diet-break-diet cycle is, and you are very tired of it. Don't worry, everything can be fixed. You are born to be slim and happy, and you can do that if you work with your head and adjust your eating habits.
Photo: Getty Images
- “I’m starting to lose weight, but I’m frustrated all the time. What to do?"
- 10 food myths: what nutritionists are lying to you about
- 10 things you can't do on New Year's Eve