Why We Get Fat Eating and How to lose weight
We know very little about our body, its needs and elementary physiological patterns leading to weight gain.
Mikhail Gavrilov, a specialist in getting rid of food dependence, about facts that are important to consider if we want to normalize our weight.
We are programmed by nature to gain weight
Evolutionarily, we are “programmed” to gain weight – in order to survive in conditions of hunger, drought, wars. In a small amount of fat, energy is stored to survive in extreme conditions.
Today this scheme is distorted: most of us have constant access to food, and at the same time we experience high psychological stress – stress that we are trying to fight not due to physical activity (implementing the “fight or run” program), but due to food.
As a result, more and more food is consumed, less energy is consumed, and we are gaining excess weight.
Using food, we try to solve our emotional problems.
Many of us have a rather peculiar relationship with food. We do not always perceive food only as a source of energy.
We either use it as a source of positive emotions (or rather, a substitute), or we perceive it as an insidious enemy with whom we must always be on our guard and not give in to its manipulation.
As a result, we move away from our own body, do not know how to read its signals, and – the most important change – we do not know how to distinguish hunger from appetite. And the difference is fundamental. Hunger is the physiological need of the body for nutrients.
He feels discomfort in the body: rumbling, a feeling of suction, nausea, and can also be accompanied by headache, dizziness, tremors, etc.
When we are really hungry, we want nutritious food – meat, rich hot soup, and not sweets and rolls.
The main culprit for overeating is appetite.
It arises in our head. External can cause appetite – visual, auditory stimuli, as well as the smell and taste of food, food advertising, eating habits in front of the TV, etc.
Hunger intensifies: at first we are a little hungry, then stronger and stronger.
Appetite usually arises suddenly and does not increase with time. Some events in our life can stimulate it. If we are bored, scared, offended, or something seriously worries us, we want to console ourselves with something “tasty”.
Interestingly, sweets, fatty foods and pastries – in a word, fast carbohydrates, sugar and fats – fall into the tasty category.
We are trying to satisfy emotional hunger with food. And in the end, we risk getting into a vicious circle of food dependence.
Sport does not guarantee results
Trying to lose weight, we naturally try to return physical activity to our lives. Which, of course, is true, but it is important to consider some nuances.
With heavy physical exertion in many people, fat mass goes into muscle.
The body is tightened, and the weight remains almost unchanged. For sport to help you lose weight, moderate cardio loads are needed – and “moderate” is the key word here.
In fact, to normalize the weight, it’s quite enough to walk more (at least 30 minutes a day with a quick step), swimming and exercises on cardiovascular machines are also shown.
With a well-built diet and exercise regimen, self-torture in fitness clubs is optional.
Diets and starvation are not effective
When fasting, the body does not receive energy, due to this, the weight decreases. But metabolic processes slow down and go into accumulation mode.
After starvation or the termination of a rigid diet, the energy coming from food is stored in the fat depot. And there is a quick weight gain, which returns in excess.
Diet does not guarantee weight loss.
A sustainable result is possible only with an integrated approach to the problem of weight, taking into account both physiological (state of health) and psychological (level of stress, attitude to oneself, food and the world).
Only that diet is relevant for weight loss and preserving the result, which can be observed all the time, when fulfilling other recommendations of the correct lifestyle.
How to rebuild your eating behavior
Eat more often but less
Fractional nutrition allows you to quickly lose extra pounds.
Divide your daily diet into 4-5 meals. So you will be less tormented by a feeling of hunger and it will be easier to resist the temptations to eat another bun or tartlet.
Do not be afraid of hearty food
Everything is logical here: hearty food satisfies our hunger (not appetite) and the body’s need for nutrients.
Every day you need to eat 200 g of food containing complex carbohydrates (whole grain cereals), 7-11 servings of vegetables and fruits and 250-350 g of protein (meat, poultry, fish, seafood, eggs). And necessarily healthy fats – olive oil, avocado, unroasted nuts and seeds.
Do not forget to drink water
We have forgotten how to drink just water, we drown out the natural feeling of thirst with juices, tea or coffee, which our body needs in water DO NOT satisfy.
Water is necessary to maintain metabolic processes, remove toxins from the body, it prevents the formation of stones in the kidneys and gall bladder and does not overeat.
Accustom yourself immediately after waking up to drink a glass of warm water. On the desktop, hold a bottle of still water and each time during a break, drink a small sip.
Don’t forbid yourself anything
Bans are a sure way to breakdown.
Do you feel like trembling in your knees to eat a coveted piece of prosciutto? Do not torture yourself. Eat a little.
The best way to overcome the temptation is to succumb to it. It is important to deprive the object of your lust for a halo of inaccessibility and exclusivity.
At the same time concentrate on your sensations – enjoy the taste. Paradoxically, this will help you return to your bodily sensations, return to the physiological sensation of food and get away from emotional overeating.
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