Sometimes losing weight is a struggle with your own psyche. How do you beat obesity? The first step is to overcome your uncontrolled mind. Today’s weight loss psychology, I provide you with 21 psychological tricks to let you easily overcome obesity.
Weight loss psychology how to beat obesity alone dining diet diary
1、Break for 5 minutes before the meal
The effect of slimming and weight loss is often not immediate, but the habit of taking a 5-minute break before eating is not a good way to be effective in the long term. The reason for this is: when you are highly stressed physically and mentally, too much pressure, you can hardly chew and swallow slowly, and often gobble up the meal to the stomach.
2. Keep a diary of your diet
Get into the habit of keeping a diary. Record daily what you ate and drank, when you were attacked by hunger cravings. This will help you understand your eating behavior and habits, to prevent falling into the diet trap.
3, a different perspective confidence big
Increase your confidence in losing weight: instead of thinking, “Why isn’t the cellulite in my belly shrinking,” you should think, “My pants are no longer strangling my belly!
4、Eating alone
Have you ever found that when you eat with colleagues in the cafeteria at noon, you eat especially well and eat a lot? Then, try eating alone, the amount of food will be greatly reduced Oh.
Weight loss psychology how to beat obesity eating alone eating diary
5、Drink soup or grapefruit juice before meals
The volume of the stomach is greatly reduced. This is the reason why a vegetable soup should be served before the main course in Western cuisine. Not only that, vegetable soup and grapefruit juice both help fat burning Oh.
6, buffet do not compete for the first
Everything you have to compete for the first, in the buffet when you are willing to give up a time. Think about it, if you are the first person to take food, when others began to eat, you have started the second round, which can not let your stomach “overload”?
7, “I’m full” often hanging mouth
Weight loss and slimming begins in the brain. Therefore, you should always say to yourself: “I’ve eaten enough”.
8, TV or music
It is best not to watch TV while eating, but you can listen to soft music while enjoying the dishes. Soft and slow music, can make eating speed also followed by slowing down, before you have time to eat a lot of food, the brain center will tell you: eat full!
Weight loss psychology How to beat obesity Dining alone Diet diary
9, do not often weigh
Weight can not often to weigh, once a week weighing is enough. To understand the changes in their own weight, you can also pay attention to observation, more look in the mirror. In this way, the pressure on the mind to lose weight will not increase.
10, 10 minutes between meals
In order not to eat too much, when eating do not eat a meal in one breath all into the stomach, you can eat a while to rest 10 minutes to do something else. Because the human brain needs at least 10 minutes to learn whether you have eaten enough.
11. Smell the food
After you take the first bite, it takes at least 10 minutes for the “full” message to reach the brain. Therefore, you should eat while smelling the aroma of the dish, which will speed up the “full” message to the brain.
12, calorie memory
Train your memory of the calories contained in various foods, which is beneficial to control their calorie intake. Before you eat something, you may want to estimate the calories it contains, and then look at the calorie list to check whether your estimate is correct. In this way, you can slowly develop your intuition about the calorie content of various foods, and thus slowly remember them.
Weight loss psychology How to beat obesity Eating alone Diet diary
13、Believe in yourself
Weight loss of half a pound, although the achievement is small, but should feel happy about it; two days in a row craving to eat something that should not be eaten, the small fault also peacefully. Your weight loss goals always do not give up! Believe in yourself, persevere, there will be results!
14、No need to eat less
For dieters, the most important thing is what you eat, not how much you eat. If you crave a piece of cake in the afternoon, then eat a big plate of fresh vegetables and fruits to offset it in the evening.
15、Please tighten your belt
In the meal before the secret tighten the belt, this method is really effective Oh! You will soon find: you are full!
16, laugh off fat
Laughing is like an internal jog: your diaphragm jumps, oxygen enters your cells quickly, your heart rate increases, the happy hormone endorphins flow throughout your body, and your stress level and even blood pressure drop. If you laugh, all 80 muscles in your body, especially in the abdomen, shoulders and pelvis, will move together. Studies have proven that happy people who laugh a lot are more likely to succeed in losing weight.
Weight loss psychology How to beat obesity Eating alone Diet diary
17、Find the rhythm of eating
Pay attention to yourself, whether you eat more snacks and less meals or less snacks and more meals. Do not mix the two. The rhythm of eating is very important: consistent eating habits and eating regularly will promote digestion and accelerate metabolism, thus promoting weight loss.
18, really hungry
Many people often can not tell whether they are thirsty or hungry. Is your stomach really hungry gurgling? But 50% of the cases are just thirsty. Before you are ready to find food to fill your stomach, remember to drink a glass of water, if you still feel very hungry at this time, it is really hungry.
19, enjoy your diet
Stop feeling sorry for yourself because you can’t eat those high-calorie delicacies to lose weight. Think of the food you are eating as your favorite food, and then eat them all!
20. Eat without sweet and sour
Weight loss you are eating, it is best to avoid ordering sweet and sour or mixed with a variety of flavors of dishes. Too much variety in the aroma of dishes will disrupt your taste center and make you eat more.
21、Wise over subconscious
Weight loss is not measured in kilograms but in city pounds. For example, instead of losing 2 kilograms, you lose 4 pounds. This sounds like more weight loss and more motivation oh.
