Ten tips, if not superfluous
French psychiatrist and psychotherapistGerard Ahpfeldorfer, who is a specialist in disorders related to the relationship of a person to food, developed a ten-day technique, which should be followed throughout life to avoid problems with catarrh.
Observance of moderation in nutrition is a dailyAnd the only way to replace hard diets, express tracings and other attempts at rapid weight loss, which somehow end in the next, and sometimes even more significant set of extra pounds.
Moderation in food means knowing how to feel the true needs, the ability to restore contact with your body, to learn to separate the psychological hunger from the physiological.
The first thing you need to learn to feel isThe ability to see the difference that exists between two types of hunger and the method of saturation. Ideally - the need to find a balance between the actual needs of the body and the emotions that arise during meals.
Gerard Apfeldorfer's method is original in that he must evaluate his own sensations and learn to understand them.
First Council - feeling hungry
Try absolutely nothing to eat aboutfour o'clock. Nothing special will happen. It is possible that you will not feel hungry. And why? Maybe you have eaten before that, or maybe you have lost contact with such a feeling as your own food sensation? If there is a constant desire to eat something, and this is normal for you, it means that you do not understand the difference between a physiological hunger and an emotional one.
Headache, weakness, bad mood and a signal from your stomach is a physiological hunger. If you sensed these signals, then this is the state of health. Try to concentrate on them and remember them.
Second Council - we learn to develop a skill
The simplest in this case is the use ofHabitual watch. Your goal should be to establish a saturation threshold, and not art to make a variety diet. For this purpose, food should be taken strictly by the hour. After a while you began to notice that your feeling of hunger began to adapt to the regime. But now it is very important to learn how to get a feeling of satiety and, of course, not to eat too much.
Third Council - we taste
We very often do not eat the present, but eatIt seems that a large piece of a chic cake with a white lily on top - this is the limit of dreams and pleasures. But in fact it turns out that if you chew very slowly, while listening to the taste sensation (tongue, sky, teeth), then you'll drink that you eat the most ordinary cake, and that you have eaten quite a few. For what is another big piece?
Fourth Council - take your time
The signal that you are satisfied does not comeAt once, for this the body needs about 15-30 minutes. Just imagine how much more food you can eat in half an hour, and if you eat fast? Learn to be slow and desirable, so that it is a calm environment. If you do not have enough time to eat, then do not eat much, try to get out of the restaurant, feeling a slight feeling of hunger. The feeling of saturation will come a little later.
Fifth Council - pause
It is advisable to stop and listen to your sensations - is it possible that you are already full? Here is a five-point scale, according to which one can assess the new state:
- I could eat an elephant.
- I just really want to eat.
- I can stop right now.
- I do not feel hunger, but there is still room in my stomach.
- Now I will burst.
Stop if you realize that you are full - it's just necessary. Well, why do I need to overeat? After all, you can eat it tomorrow.
If you have already eaten, do not be nervous, just to feel that you are hungry, it will take more time.
Sixth Council - focus on food
Learn to receive the pleasure of being present at a meal. Beautifully serve the table. Do not combine the meal with a movie or reading. You can talk at the table slowly, but not more.
Seventh Council - be moderate
Reduce the variety of dishes. Better then, when you feel that you are full, put a little more than to automatically eat a huge portion. If you plan a dinner party, then make small breaks between the dishes. The buffet table, and grandmothers are also enemies of moderation, they seek to disengage themselves both for themselves and for all relatives at once.
Eighth Council - Analyze Desires
Are you excited? Or are you nervous? Maybe it's upsetting something? "Here, the hand itself reached for a cookie or a chocolate bar. Are you really hungry? Then eat it. And if not, try to solve the problems without attracting food. Just limit yourself to water or talk with someone close to you, try to turn your attention to a movie or a book. If you really want to eat, eat, but very little.
Ninth Council - do not eat up for future use
Many people who are not sure about tomorrow,Eat as much as possible. But tomorrow will come again a new day, and you need to be able to live today, or rather, the present, and not make yourself a hostage of food.
Tenth Council - find out your needs
You are not hungry at all, but then why are you eating? Do not want to be someone? Or because someone said it's very tasty? Do not pressure anyone to put pressure on these issues. The main thing for you is your feelings, not strangers. If today you have a desire to eat a lot - you can solve this yourself, only consciously. Then tomorrow you probably can keep yourself in hand.