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Če želite uspešno shujšati, morate "zmanjšati mentalno maščobo, kar bo vodilo k zmanjšanju maščobe v pasu," pravi Pamela Peeke, dr. med., avtorica knjige Fit to Live. "Preučite vzorce in navade v svojem življenju, ki jih vlečete za sabo in vas ovirajo pri doseganju uspeha."
Vsak ima svoje izgovore. Pri poskusih izboljšanja življenjskega sloga in prehrane gre večini ljudi dobro, dokler se kaj ne zgodi - bodisi pritisk v službi, družinske težave ali kaj drugega. Ne glede na vašo osebno težavo je treba vzorec spremeniti, če želite biti uspešni.
"Ljudem želim omogočiti, da prepoznajo te vzorce, se spopadejo s pravimi težavami, tako da se lahko premaknejo naprej in uspejo pri izboljšanju svojega zdravja," pravi Peeke.
Kako do prave miselnosti za hujšanje
Izboljšajte svojo samopodobo
Najprej morate začeti z ljubeznijo do sebe in svojega telesa. Svojo samopodobo morate spremeniti iz neuspešnega in težavnega dietnika v zdravo in uravnoteženo osebo. Zdravih življenjskih odločitev ne smete sprejemati zato, ker vam nekdo tako reče, temveč zato, ker si to želite za svoje dobro. Tako se boste počutili bolj samozavestne, motivirane in ponosne nase. [Preberi več: Izkazovanje hvaležnosti prinaša koristi za zdravje] [Preberi več: Čuječnost in akupunktura]
Imejte realistična pričakovanja
Klinične smernice priporočajo, da je zdrav način hujšanja 0,5-1 kg na teden. Če si boste zastavili realne in dosegljive cilje, se boste med njihovim uresničevanjem počutili bolj motivirane. V raziskavi, ki je preučevala pričakovanja glede izgube telesne teže pri 1785 žensk s prekomerno telesno težo, je bilo ugotovljeno, da so tiste, ki so pričakovale, da bodo v kratkem času izgubile največ teže, najverjetneje opustile program. Zato je ključnega pomena, da si na začetku svoje poti postavite realistična pričakovanja glede hujšanja in tako preprečite zgodnjo izgorelost.
Prisluhnite samogovoru
Samogovor je še en način, kako lahko pride do razmišljanja "vse ali nič". Lahko se na primer zgodi, da se obremenjujete glede doseganja nerazumno visokih standardov ali ciljev, ki ste si jih zastavili.
Vzemite si teden ali dva in prisluhnite svojemu notranjemu dialogu. Prepoznajte eno ali dve sporočili, ki morda spodbujata negativno samopodobo, in si jih zapišite. Nato jih lahko izpodbijate ali pa ta sporočila nadomestite z močno mantro. Fraze, kot so "moje telo je močno", "sem dovolj" ali "prišel sem daleč", so mantre, ki se pogosto uporabljajo za krepitev samozavesti.
Vodite dnevnik
Izogibanje stresu ni vedno mogoče. Lahko pa prepoznate sprožilce stresa in se poskušate izogniti določenim situacijam ali ljudem, ki ogrožajo vaš uspeh. Pri tem vam je lahko v pomoč vodenje dnevnika. Raziskave so pokazale, da lahko vodenje dnevnika podvoji rezultate pri hujšanju. [Preberi več: Obvladovanje stresa: Kako zmanjšati, preprečiti in prenašati stres]
Dnevnik lahko uporabljate na različne načine. Z dnevnikom lahko na primer beležite vnos hrane. Lahko pa ga uporabite tudi za zapisovanje svojih misli in prepoznavanje sprožilcev stresa. Z dnevnikom beležite vse situacije ali živila, ki vas utegnejo spraviti v stres.
Izvajajte majhne spremembe in se nagradite
Delajte majhne korake in si postavite kratkoročne cilje. Najprej določite eno konkretno zdravo spremembo, ki je smiselna in dosegljiva. Opomnite se, da cilj ni popolnost, temveč je vsak poskus, da se usmerite v pravo smer, napredek, na katerega morate biti ponosni. Določite si cilj, na katerega se boste osredotočili za en teden. Če vodite dnevnik, si vsak dan zapišite različne načine, kako vam je uspelo ohraniti ta cilj v mislih. In se pohvalite. Ne pozabite, da je bolje narediti majhen korak kot nobenega.
Z majhnimi koraki se lahko tudi izognete preveč spremembam hkrati. Če delate preveč naenkrat, lahko zlahka postanete preobremenjeni in izgubite motivacijo. Po drugi strani pa boste, če vam bo uspelo uspešno izvesti majhno spremembo, začutili občutek zadovoljstva, kar vas bo motiviralo, da boste nadaljevali.
Nagradite se tako, da si privoščite izlet v kino, manikuro ali karkoli, kar vam bo pomagalo, da se boste dobro počutili ob svojih dosežkih (razen nagrad s hrano).
Ustvarite podroben akcijski načrt
Načrtujte zdrave obroke in telesno pripravljenost za naslednji dan ali naslednji teden. Načrtovanje vnaprej je 80 % uspeha. Če boste imeli podroben načrt, bodo rezultati sledili. Zdravje naj bo prednostna naloga, tako da v svoje življenje vključite takšne korake, in sčasoma bo to zdravo vedenje postalo rutinski del vašega življenja. Tukaj je nekaj primerov, kaj je treba storiti
Pripravljajte zelenjavo in redne obroke.
Vsaj 30 minut na dan se ukvarjajte z neko vrsto telesne dejavnosti.
Alkohol pijte samo ob koncih tedna.
Vzemite si čas za spanje in počitek.
Zavedajte se izzivov in neuspehov
Ko začnete s procesom hujšanja, se življenje okoli vas odvija na enak način. Še vedno so tu rojstni dnevi, prazniki, družabni dogodki in dejavniki stresa v službi ali doma. Morda jih ne boste mogli spremeniti, lahko pa spremenite svojo miselnost do njih.
Veliko ljudi uporablja hrano za tolažbo, kar jih sčasoma potisne v čustveno prehranjevanje. Raziskave kažejo, da ljudje, ki jedo kot odziv na negativna čustva in stres, pogosteje pridobivajo na telesni teži. Nasprotno pa so ljudje, ki se bolje spopadajo z vsakodnevnimi stresorji, uspešnejši pri vzdrževanju izgube telesne teže.
Toda kako se lahko spopadate s temi stresorji? Kadarkoli se počutite preobremenjene ali pod stresom, pojdite ven in se sprehodite, izvajajte dihalne vaje, si privoščite toplo kopel, pokličite prijatelja, si privoščite redne terapije akupunkture ali naredite karkoli, kar vas v tistem trenutku naredi srečnejše.
Načrtujete lahko tudi prihajajoče praznike, rojstnodnevne zabave in družabne dogodke. Na zabave ali dogodke ne hodite s praznim želodcem in poskušajte tam jesti majhne porcije.
Na ta proces glejte kot na navado
Najboljši način za hujšanje je, da se držite zdravega prehranjevalnega režima in izvajate vadbo, v kateri uživate in se je lahko držite. Na hrano ne glejte kot na nagrado, na vadbo pa ne kot na kazen; oboje vam pomaga, da se počutite najbolje.
Vadba ne pomeni nujno dvigovanja uteži v telovadnici ali pretečenih kilometrov na tekočem traku. Lahko gre za ples, obisk skupinskega fitnesa ali vadbo v udobju svojega doma.
Zdrava prehrana in vadba morata postati življenjska navada in ne le časovni načrt, ki se ga morate držati, dokler ne shujšate. Ne pozabite, da je ohranjanje izgubljene teže težje kot njeno izgubljanje.
Poiščite pomoč pri tradicionalni kitajski medicini
Preden se odločite za načrt hujšanja, morate najprej spremeniti svojo miselnost v smeri hujšanja, saj se dolgoročno hujšanje začne v vaši glavi. Sprejmite neuspehe, omogočite si svobodo prilagajanja, imejte radi svoje telo, postavite si majhne cilje in bodite potrpežljivi. Sprememba življenjskega sloga za hujšanje ni tako težka, kot si mislite. Ko se enkrat pozitivno naravnate, postaneta zdravo prehranjevanje in vadba življenjski slog. [Preberi več: 10 stvari, ki jih morate vedeti, preden začnete hujšati]
Če se načrtu ne morete posvetiti sami ali ne veste, kje začeti, se ne bojte prositi za pomoč.
How To Get The Right Mindset For Weight Loss
If you want to succeed at weight loss, you need to "cut the mental fat, and that will lead to cutting the waistline fat," says Pamela Peeke, MD, author of Fit to Live. "Look at the patterns and habits in your life that you are dragging around with you that get in the way of success."
Everyone has their own excuses. When trying to improve their lifestyle and diet, most people do fine until something happens -- whether it's work pressure, family issues, or something else. Whatever your personal issue, the pattern needs to change if you want to be successful.
"I want to empower people to identify these patterns, deal with the real issues, so they can move on and be able to succeed at improving their health," says Peeke.
How To Get The Right Mindset For Weight Loss
Change Self-Image
First and foremost, you should start with loving yourself and your body. You need to change your self-image from a struggling, unsuccessful dieter to a healthy and balanced person. You should make healthier life choices not because someone says so but because you want to for your good. That way you’ll feel more confident, motivated, and proud of yourself. [Read more: Practicing gratitude brings health benefits] [Read more: Mindfulness And Acupuncture]
Have Realistic Expectations
Clinical guidelines recommend that losing 0.5-1 kg per week is a healthy way to lose weight. Setting realistic and achievable goals will make you feel more motivated along the way as you accomplish them. One study that investigated weight loss expectations in 1785 obese women found that the ones who expected to lose the most weight in a short time were the most likely to quit the program. Thus, it’s crucial to set realistic weight loss expectations at the beginning of your journey to prevent early burnout.
Listen to Self-Talk
Self-talk is another way that all-or-nothing thinking can come into play. For instance, you might find that you beat yourself up for reaching unreasonably high standards or goals you set for yourself.
Take a week or two to listen to your inner dialogue. Identify one or two messages that may be encouraging a negative self-image and write them down. You can then challenge them or replace these messages with a powerful mantra. Phrases such as "my body is strong," "I am enough," or "I have come a long way" are mantras that are commonly used to boost confidence.
Keep a Journal
Avoiding stress is not always possible. But you can identify stress triggers and try to avoid certain situations or people that undermine your success. Keeping a journal may be helpful in the process. In fact, research has indicated that keeping a journal can double your weight loss results. [Read more: Stress Management: How to Reduce, Prevent, and Cope with Stress]
There are different ways to use a journal. For instance, you can log your food intake with a journal. But you can also use it to write out your thoughts and identify stress triggers. Use the journal to keep track of any situations or foods that may feel triggering to you.
Make Small Changes and reward yourself
Take small steps and set short-term goals. First, identify one specific healthy change that is reasonable and attainable. Remind yourself that perfection is not the goal, but, rather, any attempt to nudge yourself in the right direction is progress that you should be proud of. Set a goal to focus on that target for a week. If you keep a journal, jot down notes each day about different ways you have succeeded in keeping that goal front of mind. And give yourself credit. Remember that taking a small step is better than taking no action.
Taking small steps can also help you avoid making too many changes at once. It can be easy to get overwhelmed if you do too much at once and then lose motivation. On the other hand, if you can make a small change with success, you will feel a sense of accomplishment, which motivates you to keep going.
Reward Yourself by giving yourself a trip to the movies, a manicure, or whatever will help you feel good about your accomplishments (other than food rewards).
Create a Detailed Action Plan
Plan your healthy meals and fitness for the next day or the following week. Planning ahead is 80% of the battle. If you're equipped with a detailed plan, results will follow. Make your health a priority by building such steps into your life, and ultimately these healthy behaviors will become a routine part of your life. Here are some examples of what to do
Prepare vegetables and regular meals.
Getting some kind of physical activity for at least 30 minutes a day.
Drinking alcohol only on the weekends.
Make time for sleep and resting.
Be Aware of Challenges and Setbacks
When you start your weight loss journey, life around you goes on the same way it does. There are still birthdays, holidays, social events, and stress factors at work or home. You may not change them, but you can change your mindset towards them.
Many people use food for comfort, and it eventually pushes them to emotional eating. Studies show that people who eat in response to negative emotions and stress are more likely to gain weight. On the contrary, people who are better at coping with everyday stressors are more successful in weight loss maintenance.
But how can you cope with these stressors? Whenever you feel overwhelmed or stressed, go outside and take a walk, engage in breathing exercises, take a warm bath, call a friend, have regular acupuncture session or do whatever makes you happier at that moment.
You can also plan for upcoming holidays, birthday parties, and social events. Do not go to parties or events on an empty stomach, and try eating small portions while there.
See This Journey as a Habit
The best way to lose weight is to follow a healthy eating plan and do an exercise you enjoy and can stick to. Don’t see food as a reward and exercise as a punishment; they both help you feel your best.
Exercise does not necessarily mean lifting weights at the gym or running miles on a treadmill. It can be dancing, going to a group fitness class, or working out in the comfort of your home.
You should see healthy eating and exercise as a lifestyle habit, not just a time plan to follow until you lose weight. Remember that keeping off the lost weight is harder than losing it.
Seek Help From Traditional Chinese Medicine
In conclusion, before committing to a weight loss plan, you should first shift your mindset towards weight loss because long-term weight loss starts in your head. Embrace the setbacks, give yourself flexibility, love your body, set small goals, and be patient. Changing your lifestyle to lose weight is not as hard as you think. Once you put on a positive mindset, healthy eating and exercise become a lifestyle. [Read more: 10 things you need to know before you start losing weight]
If you cannot commit to a plan by yourself or don’t know where to start from, don’t be afraid to ask for help.