Are you one of those people who gain weight almost without realizing it? The genetics and metabolism of each person are closely linked to a greater or lesser propensity to gain weight. The (somewhat embarrassing) reality is that there are factors in your body that are difficult to changeSo having a few extra pounds is something that a lot of people cannot easily remedy.
However, there are (scientifically proven) reasons for optimism in those who want to lose weight. Not only have we gained weight by having “bad genetics”, neither by eating a lot or by doing little sport. In fact, recent studies show that, more than the amount of what we eat, it influences the quality (Low quality, of course) of what goes into our mouth, and usually goes to fatty tissue (sacs, stomach, stomach …).
Fortunately, for the problem of poor nutrition out there a number of resources available to reduce its effect, learn new and better habits and thus be able to feel lighter and healthier.
Psychology has a lot to say about the way we eat
the psychology and the nutrition are increasingly related disciplines of study, as we saw in a previous article:
- “Psychology and Nutrition: The Importance of Emotional Nutrition”
they exist various psychological tips that can be very helpful in losing weight. The latest trend of researchers studying the processes of body transformation (weight gain and weight loss) is to assess the impact of psychology and its influence on our figure.
One of the most respected theorists in this field is Brian Wansink of Cornell University, who is honored to have been recruited by the White House to develop nutrition and food guides in the United States.
Culture and habits are obesity’s best allies
Wansink factory the importance of the family and social environment in the development of overweight and obesity:
“A lot of people I know eat a lot more than I would recommend. And they don’t eat a lot because they have an excessive appetite, but because their immediate environment (family, friends) encourages them to do so. , there is a whole XXL food marketer who is responsible for presenting food to us inappropriately: Packaging, portion sizes, names, colors, labels, shapes, colors, smells, ingredients … We don’t realize the perversion of the food industry as we have always lived in a culture that designs food from this way “.
Psychological tips that will help you lose weight
Wansink’s advice reveals the essentials of habits, senses and psychology in general in the way they feed. By following it, it is possible to create the right psychological and nutritional dynamics to lose weight and maintain good health.
Here are the tips that Wansinck offers:
1. Remove unwanted foods from your eyes.
If you have food in front of you that is right for you irresistible temptations (These are usually foods high in fat or sugar …), it will be more difficult for you not to try a bite. Boost your eyesight with healthy foods: highlights fresh fruit and healthy foods, And hide soft drinks, junk food and candy.
2. Gradually get used to exercising
Food is important, but the calories you eat daily need to be burned if your goal is to lose weight. It is a fact that exercise will help you lose weight. In addition, you should keep in mind that playing sports brings you many psychic benefitsThis can cause you to start living healthier and food becomes much less important to you.
3. Get rid of anxiety
There are a lot of bad eating habits that are supported by the same common factor: anxiety. Being anxious can cause you to overeat between meals and / or overeat… do you know what binge eating disorder is? If you can get your anxiety under control, you will notice that you don’t feel the urge to eat as much.
- I recommend you take a look at this article: “Fighting Anxiety: 5 Tips to Reduce Stress”
4. Never go shopping in a hungry supermarket.
It is more than proven that shopping on an empty stomach is a bad choice. When you are no longer hungry vis to be more inclined to buy foods that appeal to you by the eyesEspecially those that contain high doses of glucose (sugars), which is precisely what you lack in your blood when you are hungry. Besides, don’t go shopping angry eitherYou will also tend to buy more.
5. Put food on the plate
For the same reason that going hungry shopping makes you make bad decisions, It is the same when we are hungry and we will serve food on the plate. We tend to put on too much. If you put in less, you’ll probably eat enough, but not to the point that you feel bloated … and you won’t accumulate calories that you don’t need.
6. Eat slowly and unhurriedly
When we eat, the signal that the stomach sends to the brain to indicate that it is already feeling satisfied takes 20 minutes arrive. If you eat slowly and unhurriedly, you will feel full and avoid eating more food than your body demands. If, on the contrary, you eat in a hurry, you will eat more calories. Give your body time and it will tell you when it’s enough.
7. Don’t put too many ingredients on the same plate
A golden rule: just put two ingredients at the same time on the same plate (Excluding oil, salt and other things, of course). If you put in a lot of ingredients, you will tend to perceive the food as a pleasure. The idea isn’t to start hating food, let alone! But table sobriety works in your favor when it comes to appetite control and weight loss.
8. Losing weight: a slow and steady process
It is common for some people to perform special diets for weight loss they end up getting frustrated that they didn’t get the results they wanted in the time they liked (a classic to illustrate this is “bikini operation”). Diets for weight loss must be oriented so that the evolution is constant and lasting … not sudden and two months to be the same or worse. This is why it is important to mentalize yourself to have a body without fat it’s not a sprint but a long distance race: Little by little and good words.
Emotions can boycott your progress, as we explained in another article:
- Emotions are the biggest obstacle to weight loss
9. The importance of the spiritual
Although some people don’t give it the importance it deserves, the meditation, Feel good about yourself, self-esteem and mens sana in corpore sano these are crucial factors in reducing extra pounds. An activity which unites the spiritual and the physical and which has magnificent results is the yoga. We tell you more about yoga in the following text:
- “The 6 psychological benefits of yoga”
10. Be aware of what you eat and find out
Knowing the ingredients of the foods you eat is essential for weight loss. For a simple reason: information is power. When we go out to eat, we do not have this information and we are likely to eat poorly and be stuffed with saturated fats and sugars. If you buy your own food and watch it nutritional intake of each food, you will gradually become aware of what your body is going through.
- National Institute of Statistics and Informatics (INEI). (2000). Demographic and family health survey.
- Mazza, C. (2001). Obesity in pediatrics: current overview. SAOTA, Obesity; 12 (1): 28-30.