There are three main dimensions for people to function effectively to lose weight. These are thoughts, feelings and behaviors. These three areas are interrelated; a change in one often leads to a change in the other two. If people change the way they think about eating, they also change how they feel about that event and their behavioral reactions to it. Changes in our behavior regarding nutrition also change. In a similar way, it causes changes in the way we think.
The most important determinant of people's emotions are thoughts. We feel what we think. It is not events or other people that determine whether we feel good or bad; we feel that way because we think so. Our perceptions and our own evaluation of our perceptions are directly responsible for the emotional reactions we show. The world is a mirror, we see and experience what we think on the outside.
The main reason for our discomfort and unhappiness regarding our weight is our unrealistic way of thinking about our body, exaggeration, being irrational, and thinking that we see an event only as good or bad or only in black and white.
Our body shape or If the problem we experience with our weight stems from our irrational way of thinking, the main way to cope with the problem we experience is to change our way of thinking. It is not the burden we carry that bends our backs, but how we carry it.
Our beliefs and values are effective in thinking irrationally in bodily perception. If we want to replace the mistakes we make regarding nutrition with the right ones, changing one of our emotions, thoughts and behaviors will provide a 3D domino effect.
If we prevent emotional fluctuations related to nutrition, we can reflect this in our thoughts and behaviors and make the right thoughts and attitudes about proper nutrition a lifestyle.
The reason for emotional eating hunger of a person who is thinking of losing weight is Finding and finding a solution, that is, preventing eating crises in order to relieve emotional dissatisfaction, was possible by changing irrational thoughts. r. Changing irrational thoughts is possible by recognizing these thoughts, dealing with them, and making an active effort to change the perspective.
You create your own reality with your thoughts, emotions, and behaviors.
A healthy, happy, successful life where you increase the quality of life is in your hands, your choice.
You can change your life by changing your eating attitude
You can achieve everything your mind can perceive and believe
Success Decide to acquire the characteristics and qualities necessary for your life.
You can achieve anything you want in life if you are willing to spend enough time, energy and effort.
Habits are conditioned reactions resulting from past experiences. Each habit begins with a single thought that is repeated many times until it becomes a part of our thought and behavior patterns. Our habits regarding nutrition are also a part of our thoughts and behaviors.
OUR THOUGHTS ABOUT NUTRITION AFFECT OUR FEELINGS AND BEHAVIOURS. HOW DOES IT AFFECT?
Understanding within the framework of the cognitive model how our perspective affects our evaluation of events and situations when determining our thoughts about nutrition, shows how this perspective emerges in our emotions, thoughts and behaviors. Our cognitive system, which interprets events and situations, may not always make the most accurate and realistic interpretation. Sometimes our brain also makes mistakes.
Positive emotions and thoughts generally do not harm us much. When we have positive thoughts about our body and ourselves, our brain will automatically suppress emotional hunger signals, and this will be replaced by correct and balanced nutrition. Even though we may perceive reality a little differently than it actually is when we are under the influence of If we get into it, it will negatively affect us mentally and physically. When we are in a bad mood, we get tired more easily and feel weaker. trace. Our energy is less. Therefore, as we gain weight, we are more inclined to be sedentary, and the more we do not move, the lazier we become and gain weight. Whatever the situation is, even producing solutions that will fix it requires strength in itself, but sometimes we cannot find that strength within ourselves. Focusing on the negative side of the picture rather than the whole picture limits our ability to think and create solutions to fix the situation. When we feel depressed and negative, negative thoughts pass through our minds. These are small phrases that come to mind and are forgotten when the emotional state is over. They often reflect the way we view ourselves and the world. And most importantly, they are not always realistic. They can be phrases that are exaggerated, personalize the situation more than necessary, are too generalizing, and contain various distortions of reality.
• “I am too overweight, I will never be able to lose weight, wear the clothes I want, or have the body I want.”
• “The people in my family Everyone is fat, and I am doomed to be like that anyway, it is impossible for me to get rid of my excess weight."
• "While walking on the road or sitting somewhere, everyone looks at my weight, I'm just like a walking mass..."
These are the things that hinder us. These are thoughts that further demoralize us and block our way of calmly evaluating events and finding solutions. As our distress increases, the frequency of such negative thoughts increases. And as such thoughts increase, we may start to believe in them more. Later, these can become thoughts that are accepted without questioning and become hindering us and blocking the solutions. And this can bring about an increasingly negative mood in a vicious circle.
THOUGHT EMOTION BEHAVIOR in nutrition
Negative thoughts reduce our motivation to lose weight and make the right decision. It prevents us from moving. The following methods may come in handy when we feel negative:
1.DETERMINING THE EMOTION.
Trying to determine the emotional state we are in.
“Angry.” or am I sad?”
“Am I experiencing intense anxiety?”
2. RECORDING THOUGHTS.
Put negative thoughts aside as quickly as possible. Zmak usually works. Because they are likely to be forgotten as time passes.
· “What was going through my mind at that moment?”
Defining the situation is often useful in remembering negative thoughts.
· “That Where was I at that moment?”
· “What was I doing?”
· “Who was with me? What do these person(s) mean to me?
3. QUESTIONING.
This is the stage of questioning the realism of thoughts
· “ How realistic are these thoughts of mine?
· “What does thinking like this do for me?”
· “Are these thoughts useful to me or do they make me feel more negative?”
< p4. DEVELOPING ALTERNATIVE THOUGHTS.Finding thoughts that are more realistic, useful and appropriate to the situation.
· “What would I think about when I was more pleasant?”
· “If I told this thought to a friend I trust, what would he say to me?”
· “If a friend I loved told me the same thing, what would I say to him?”
. “What kind of thinking mistakes do I make
Thought Errors
1. Overgeneralizing
2. Thinking in terms of all or nothing (polarizing)
3. Magnifying negativities (negative filter)
4. Overriding the positive
5. Reading the other person's mind
6. Incorrect fortune telling
7. Emotional reasoning
8. Thinking in the form of me
9. Label
10. Personalize
11. Catastrophizing
Learning to deal with our negative emotions may not be easy at first. Don't be discouraged by your difficulties. Catching negative thoughts and generating alternative ideas is like any skill. Takes time. Make it a habit by practicing regularly
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