How to safely refuse the sweet and fat: tips coach
'15.04.2022'
Source: Obozrevatel
“I eat right, and this piece of cake will not hurt”, “Pizza 1-2 times a week will not interfere with my healthy lifestyle” - familiar? And then the whole life turns into a continuous breakdown. Master trainer Yaroslav Soynikov tells for ObozrevatelHow painlessly to refuse sweet, fatty and harmful, if there are so many temptations around.
Do not think about the pink elephant
Read the subtitle again. Well, now the imagination is drawing a pink elephant with might and main, right? By the same principle, prohibitions apply to us. As soon as we give ourselves an order to give up fast food and sweets, we immediately see them at every step. In addition, with a sharp change in nutrition, the body is under stress and simply does not lose weight. The body thinks that hard times have come, and begins to accumulate fat. The brain gives a signal to find food and makes you think only about it.
How to behave in such situations? First, give yourself the installation that you will definitely succeed on the way to the goal. Secondly, willpower is stronger than desire. At first, you will have to turn away from the windows with cakes, hesitantly answer “no” to the waiter’s question “Maybe another dessert?”, And then proper nutrition will become a habit. To make this as painless as possible, I offer three working methods that will help you switch to proper nutrition and not break loose.
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1 method. Small but sure steps
It’s hard to change your habits in one day. But it is even possible to make a step towards their change.
1. Less junk food. Today, give up the burger, and tomorrow - from the cola. Do not say “never” to them, but gradually reduce the amount of food eaten.
2. Add useful. Many harmful products have a useful alternative: replace sunflower oil with olive, chocolate with dried fruit. So the rejection of harmful food will be less noticeable.
3. Reduce portions. You can eat the usual food so that the body does not feel stress, but at the same time reduce its amount. The ideal portion is the one that fits in the palm of your hand.
Choose a step from which to start, and move at a comfortable pace for yourself.
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2 method. Changing tastes
This is an alternative to the first step-by-step method. One day, eat only healthy food: fruits, vegetables, nuts, etc. The next day, eat according to the principle: "Eat whatever you want." Then the “useful” day comes again.
Gradually increase the number of days with the right food - and you yourself will notice how tastes and habits change.
3 method. Chitday
This option is suitable for people with powerful willpower. Six days you eat properly and do not break the “commandments” of a healthy lifestyle. On the seventh day, you allow something of the forbidden: be it a pie, a cocktail or a paste. So, for six days you will think about reward for eating right, and you will be able not to violate the prohibition as much as possible.
The main thing to remember is that you are not at war with your body, but work with it in tandem. Choose the nutrition transition method that feels most comfortable to you and follow it. Avoid extremes and do not scold yourself for punctures. And most importantly - decide on the answer to the question "Why do I need this." Then the fight against temptations will not be so difficult for you.
