Most of us keep questioning why we still can't lose the weight we want, even though we take care to eat healthy. When we take a look at our surroundings, we can see that both thin people and overweight people are actually under constant eating control. Yes, everyone around us, except for a very lucky few, is trying to control their weight! Perhaps the thing that hinders and sabotages us the most in this process of learning control and healthy eating is the "getaways" to which we cannot say "no". In fact, it may not be right for us to consider cheat meals as food; Because in general, our brain does not perceive the bites we put into our mouths while we are busy with something or unconsciously as food. We may even continue to feel hungry at the end of our snacks.
One of the most important points we should pay attention to at this point is to become aware of our snacking behavior. The things we eat while watching TV, the things we put with tea/coffee, the things we taste while preparing the meal, the salty things served while working, everything we can't say no to! How aware are we of these? Now, let's take a look at what we can do cognitively and behaviorally to increase this awareness;
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First of all, it is very important that we catch the moments when we are evasive, because generally these behaviors are automatic and of which we are not aware. p>
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The moments when we feel negative emotions such as regret and uneasiness after eating are usually the moments when we try to escape, we can focus on these negative emotions in order to catch the escape.
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If we have started to catch these behaviors in ourselves, we can now focus on the excuses that come to our mind before the getaways, and the undermining thoughts that lead us not to say no to that meal.
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For example, what kind of undermining thoughts do we have? ? We may encounter a long list of excuses such as "Once again, nothing will happen, I'll eat this now, I'll be careful in the evening, where will I find this cake again, I can never say no to dessert".
It is at this point that we can catch these thoughts and understand what is right. and it is time to question its validity. Our aim is to create alternative thoughts to these thoughts and to question the benefits and harms of the old thoughts that have an ossified structure in our minds.
You will see that when you create alternatives to the excuses we produce, you will be able to create many new thoughts for your health and soul. Many alternative thoughts such as "I will be healthier, I will not have regrets or disappointment after eating, it will make it easier for me to lose weight, my self-confidence will increase when I see that I can do this" will surround us.
Remember that eating behavior is a "learned behavior". And of course it is possible to teach this new behavior to our brain, but first we must identify the mistakes in our thinking so that we can turn it into behavior and reinforce it faster.
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