How to solve this endless cycle of losing weight successfully to regaining weight? Maybe it's time for you to listen to a psychiatrist!
Many people who lose weight always have such a problem:
after sticking to the taboo/exercise for a period of time, it does
have an effect, but if they relax, they will gain weight again!
Reduce again, relax again, gain weight
so forth. Why? With this eternal question, let's find a
psychiatrist to see how to solve the endless cycle of weight
loss failure?
Does the motivation to lose weight really matter?
"Love yourself, have motivation"
In the United States, there was a
invited some overweight people to participate in the
competition. It was stipulated that they must lose weight
quickly in a short period of time, and the best results were
awarded with huge bonuses.
Usually, the contestants who can persevere to the end are
often completely different from when they first participated in
the competition, and they also put on a sincere and beautiful
smile when receiving the award.
But some reporters followed the contestants and found that
after the game, these champions gradually gained weight
again, without exception!
It turns out that the "psychological motivation" for weight loss
is divided into external and internal. High bonuses, like
motives such as peer pressure, are simply motivated by
external stimuli.
If you didn't really ask yourself before taking action:
Why am I getting fat?
What's wrong with my life situation?
Why should I diet and exercise?
That's almost a certainty that you'll still fail in the
Good motivation is the foundation of weight loss. Losing
weight is not about showing off, pleasing others, or eating and
drinking more freely, but about establishing a healthy and self-
disciplined life order, out of love for yourself and the
establishment of higher self-worth.
Does Emotion Affect Weight Loss?
"You're not just swallowing food, you're swallowing emotions
too"
The correct "weight loss method" must be accompanied by
dietary adjustments and reasonable exercise. But diet and
exercise themselves are related to emotions such as stress
and depression, especially the former.
Pathological reasons aside, overeating is the enemy of weight
loss.
Psychologically, "eating" is a symbolic act that brings
satisfaction. But overeating is often associated with stress:
When eating, blood sugar rises and the brain secretes
dopamine, which makes us feel happy and energetic, and the
process of eating food one by one seems to be a process of
swallowing and dissolving annoying emotions.
Sugar ~
long-term goals. In this way, impulses can be restrained by
delaying gratification.
The so-called delayed gratification is the choice orientation of
being willing to give up immediate gratification for more
valuable long-term goals. At this time, "healthy and self-
disciplined life order" is the long-term goal, and "eating" is
instant gratification.
It is worth mentioning that the road to achieving long-term
goals is not all about restraint and waiting. Reasonable
exercise is also extremely important.
Instead of setting a goal like "lose 10 pounds this
yourself: Do 5 cardio workouts this week.
Restraining the urge to mouth always goes hand in hand with
opening your legs.
Who holds the legs to the gym after
"Don't be lazy, reflect on your time management skills! 』
Many people plan to exercise
give up. In such a situation, ask yourself:
If you are so tired after
fitness plan you made before a little unrealistic? You are
already very tired after
the gym. Do you want to relax through exercise, or is it
because of guilt after sitting for a long time that you have to
go to the gym? Is this healthy?
If the plan is not wrong, then the problem may be time
management. Work overtime when it's time to exercise,
exercise when it's time to
course, it's impossible to turn fitness into a habit.
Another possibility is that you find exercise too cumbersome
to enjoy. The distance to the gym is too long, changing
clothes is so annoying, and the repetitive movements are so
boring. In fact, many times, we put too much difficulty and
discomfort on things. Maybe, it is just a little bit.
If you don't like to exercise alone, social sports such as
dancing may be more suitable for you. The form of exercise is
not important, as long as you keep yourself in an active state.
I heard that there are commonalities among obese people?
"Well, obesity is also a personality"
Some personality factors can also lead to obesity, which is the
so-called obese personality.
A follow-up study showed that people with high impulsivity, l
ow conscientiousness, and high levels of neuroticism were
more likely to suffer from weight problems than those who did
not possess these traits.
More specifically, according to research, people with the
following traits or habits are more likely to gain weight:
(1) Owl personality: Going to bed late will reduce the "leptin"
in the human body, thereby increasing appetite, especially
preferring foods high in calories and carbohydrates.
(2) Perfectionists: Those who often have unrealistic
expectations about their weight are mostly perfectionists.
(3) Competitive winners: According to the survey, people who
like to compete with others are prone to secrete a lot of
"cortisol".
maintain normal physiology. Therefore, people who are under
stress for a long time are prone to
body for a long time, and the negative effects are increased
blood sugar, increased appetite, weight gain, and loss of
libido.
(4) People who eat while working: People who eat while
working are not easily aware of the amount of food they eat,
so they enter a state of "unconscious eating".
Emotional conditioning recipes that are readily available?
"Please continue to pay attention to yourself!
Losing weight is actually a psychological problem of "how to
make yourself better". Facing it, although there is no one-size-
fits-all rule, it can be solved by paying attention to yourself
and having a dialogue with yourself.
Because this is a cycle, it is usually logic for psychologists to
carry out consultation.
What you need to do is:
First, pay attention to yourself and feel your feelings;
Allow yourself to achieve true internal and external alignment.
The so-called internal and external consistency, that is: I want
to make myself better, and I am willing to work hard for it.
When you can become a subject with subjective initiative, you
can adjust the balance in your heart (distinguish which side is
right and which side is wrong), and let the balance be stable,
and this problem will be solved.
next question.
(So back and forth~)
Therefore, only by maintaining such awareness and
introspection can you truly be disciplined and disciplined. And
most obese people are just "ignoring" themselves, and they
have a sense of panic when they "look in the mirror and find
that they are so fat".
In summary, do the following to unravel your weight loss cycle:
(1) Look inward to find the motivation to lose weight
(2) Reasonable arrangement of exercise time
(3) Everything learns to delay gratification
(4) Maintain awareness and introspection of the body
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