What is the most difficult thing for people who want to lose weight? Overcome the "forbidden" food temptation!
For many people who dream of losing weight and trying to limit themselves in food, the most difficult thing is to overcome the temptation of a "forbidden" product
Has this happened to you? You are calmly walking down the street, immersed in your thoughts, when suddenly you are overcome by a strong desire, an urgent need to urgently eat a chocolate bar, a cake or a bag of chips.
Almost every woman experiences this immediate "want" from time to time. For many, chocolate is most often the object of desire, and we crave it as much as a passionate lover dreams of meeting his girlfriend. Scientists conducted an experiment: using magnetic resonance imaging of the brain, they asked the subjects to think about their favorite dishes. It turned out that thinking about chocolate or chips activates the same parts of the brain as the most powerful drugs. And even if you don't immediately succumb to the impulse to run out and buy chocolate right away, once you have unlimited access to your personal "drug" (for example, when you have an open box of chocolates in front of you), the likelihood of an "overdose" is high.
To the chagrin of people who have been trying to lose weight for years and resorting to different diets with varying success, this phenomenon has not yet been fully understood. In general, adherents of different theories about how to overcome temptation fall into two camps: some experts advise indulging yourself, albeit cautiously, others simply say: “No, you have to give up tasty things.” Supporters of both theories present convincing evidence and find support.
Whose advice to follow depends on how well you understand what relationship you have with food, to what extent you feel the danger and whether you are able to cope with temptation on your own and not go astray. How strong will you have, can you satisfy your desire to eat a small portion, such as a slice of chocolate or a couple of cheese sticks, or even a small amount of sweet can derail your diet?
To find out the extent of your attachment to food, take our little test to help you navigate. Do not be alarmed if you fall into a risk group - after all, there are ways that allow you not to particularly restrict yourself in nutrition. You can eat well, sometimes even allow yourself slight deviations from the diet, and still not get better!
1. You were given a box of expensive chocolates. You count them and think, “I can make this box last two weeks if I eat no more than one candy a day.” After that you:
A. Every night, set aside a couple of minutes for yourself to sit in your favorite chair and enjoy a piece of chocolate. It's been a great two weeks.
B. Eat one candy, then a couple more throughout the day. A box lasts a week.
Q. Eat one, then another… oops, after 10 minutes the box is empty.
2. At a meeting of friends, several types of chips and snacks were served on the table. You:
A. Count yourself exactly 15 chips, pour sauce over them and enjoy.
B. After eating three handfuls of chips, you realize that you have consumed enough calories for a week, and switch to mineral water.
Q. So caught up in the conversation that you don't even remember how much you ate last night.
3. You are in the mall, the air is saturated with the aroma of cinnamon buns. It's hard for you to resist. You:
A. Enjoying the scent but stubbornly going to the housekeeping department where you were going.
B. Buy one bun, split in half and eat with a friend (if you are alone, leave half for breakfast).
Q. You buy one bun with the intention of eating half, but before you get to the children's department, the buns are gone.
4. You ordered a salad with chicken breast, and your friends each ordered a piece of deliciously smelling pizza. You:
A. Ask for more Parmesan in the salad.
Q. Ordering pizza for yourself.
5. To bounce back on Friday after a busy week, you:
A. Taking a short walk or meditating in a warm bath.
B. Heading to the cafe or home planning a delicious dinner.
Q. Buy yourself a chocolate bar.
6. After yesterday's reception, there was a piece of cake left in the refrigerator. You:
A. So busy they completely forgot about him.
B. You realize you're thinking too much about him, so you try to distract yourself by playing solitaire on the computer.
Q. Can't stop thinking about him and you end up going to the kitchen and cutting yourself a piece.
If most of the answers are "a". Now you are in control, you can safely eat sweets and still not gain weight. But try to continue to maintain a balanced attitude to nutrition, which is characterized by the formula "do not make a cult out of food."
If most answers are b. You definitely don't mindlessly eat (which is good), but sometimes you literally bite off more than you should. In addition, some snacks already take on the appearance of a favorite treat for you, because of which the risk of “breaking loose” increases.
If most of the answers are "c". You have some signs of a so-called food addiction. Psychological consultation can help you, as well as changing some habits - try to spend as little time as possible where you most often have a snack.
HOW TO TREAT YOURSELF WITHOUT THE RISK OF BREAKING
A number of experts assure that people who have given up their favorite delicacies will crave them - from memory - for at least another month. But the results of many studies prove that even once breaking abstinence, many of us simply will not be able to stop - one desire gives rise to another.
In one of the experiments, rats stopped being given their favorite treat. After a while, they stopped pressing the lever of the mechanism that fed food into the cage. But later, when the scientists threw a few pieces of treat into the cage, the rats began to violently press the lever again. The taste of their favorite treat made them want to eat more and more.
This desire is driven in part by dopamine, the brain chemical responsible for drug addiction. Scientists suggest that as soon as you experience something pleasant (and this sensation is accompanied by a release of dopamine), there is a desire to experience this feeling again and again. In the case of food addiction - eat what you are attracted to. Our advice will help you make the right decision:
- Give yourself some of what you love.
You can easily take a little break from a strict diet and allow yourself some of your favorite food. Otherwise, this unsatisfied desire will become obsessive. This means that you will think more about it, and accordingly, the likelihood of breaking loose will increase when, instead of a piece of chocolate, for example, a person does not calm down until he finishes a whole box of chocolates. In addition, strict restrictions to some extent - stress for the body, and the reaction to such stress can be excess fat reserves, which your body will put aside "for a rainy day."
- Don't eat a treat without a "garnish".
If you like chips, you can afford some, but add a low-fat sauce to them (tkemali, homemade ketchup or unsweetened dill yogurt). You can also connect a he althy and low-calorie product, for example, sweet peppers, carrots or celery cut into large strips. This way, you will fill up much earlier than you have time to destroy the whole bag of chips. Plus, the fiber that vegetables are rich in will also speed up the onset of satiety.
- Do not expose yourself to additional temptation.
Don't stock up on treats at home. Keeping tempting snacks in the locker where you constantly look is like having a sweet tooth constantly living in a candy store. In this case, you will complicate your life, and it will be much more difficult for you to resist the temptation, psychologists and nutritionists say.
And in those moments when you really want something tasty, go to the store and buy a very small amount of goodies - at least the same bag of crackers or chips. But not in reserve!
- Get rid of the aftertaste.
After you have eaten, take a couple of sips of water or rinse your mouth and brush your teeth, preferably with mint paste, nutritionists advise. If after eating your favorite cookie or candy you still have the aftertaste of the treat in your mouth, you will want more and more and it will be much more difficult to resist the temptation.
- Make a schedule of pleasures.
Plan your daily menu, which includes a couple of moderate snacks - no more than 100-150 kcal each. These can be, for example, cereals, fruits (fresh or dried), nuts or seeds. And don't forget your drinking regime - an extra two glasses of water between snacks keeps you feeling full.
WHAT TO DO IF YOU NEED TO STRICTLY LIMIT YOURSELF
- Knock your forehead.
It may sound strange, but science has proven that this simple five-second technique will help change the way you think. Since our short-term memory capacity is very limited, you can get rid of thoughts of food by lightly tapping your forehead with the fingertips of one hand while focusing your eyes on those fingers. It may take a few repetitions until thoughts of food leave your mind.
- Take a 15-minute walk.
That's how long it took for a group of 25 "chocolate aholics" to literally shake off the desire to eat chocolate.
- Smell mint or cinnamon.
Studies show that people who periodically sniffed fresh or dried mint leaves or inhaled the aroma of ground cinnamon during the day consumed 2800 kcal less than usual during the week and felt a decrease in appetite. Psychologists explain this by saying that certain pungent odors can interrupt the desire to eat.
- Call a friend.
Scientists have found that eating your favorite (and generally any high-calorie) food relieves stress, which is why in moments of adversity we run to the refrigerator. However, it's better (and safer for the figure) to just call a friend and talk it out.
- Be at peace with your desires.
A study in the UK has shown that people who have mastered meditation techniques are much easier to resist the temptation to eat the forbidden chocolate bar. The so-called "Clear Mind Meditation" teaches that thoughts are just thoughts, and you should not rush to put them into practice. If you try to drive them away, they will only become more intrusive, psychologists say. But, if you just put up with them, they will lose their power. The process can be facilitated by thinking about what you will get in return for your patience. Maybe you can improve your physical condition so that you can go hiking with your children? Or, finally, be able to wear a tight stylish dress to your friend's wedding? By understanding what is important to you, you will learn to better control your behavior, not allowing the feeling of hunger to capture you entirely.
- Don't starve!
There are several weight loss programs that allow you to lose weight without giving up your favorite food. For all their differences, they are based on two basic formulas: nutrition should be balanced and you should not experience acute hunger.
- Useful products should be bright and beautiful.
We are all vulnerable in moments of stress, when it is especially difficult to fight our carnal desires. Therefore, seize stress with foods that please the eye. Decorate the table with bright, beautiful and juicy fruits and vegetables, prepare picturesque salads from them, seasoned with low-calorie sauces - this will not only cheer you up and distract you, but also help visually reduce the feeling of hunger already in the process of cooking.
- Treat food with humor.
In those difficult moments when you are tormented by the desire to urgently "something to eat" (provided that you are not actually starving), look at this desire from a different angle. Try to mentally bring it to the form of a grotesque. For example, imagine that you are throwing a chocolate bar or a cake to the side, and at the same moment a powerful explosion is heard. Or imagine a coveted product in the form of a fantastical creature that reaches out to you, growing to gigantic proportions. This will help you come to your senses and reduce your addiction to food.