The emotional aspect is the main obstacle to losing weight. People focus their purpose of losing weight at the beginning of each year in eating less and getting more exercise. However, to be successful, you need to pay attention to the role that emotions play in gaining and losing weight.
“This is especially serious in the case of people suffering from obesity because the psychological aspects play a decisive role in the evolution of their disease, as they motivate and perpetuate the excessive consumption of food,” said Dr. Gontrand López-Nava, Director of this unit and specialist in Digestive and Endoscopy, of the Unit of treatment of Endoscopic Obesity of the University Hospital of Sanchinarro of Madrid.
In order to lose weight in a healthy and maintained way in time, it is necessary to establish, together with the hypocaloric diet plan and physical activity, a program that incorporates new habits that promote a voluntary restriction of food intake, which reduce the stimuli that can cause it to fail (Stress, anxiety, depressive symptoms, alcohol consumption, hunger, etc.) and to emotionally reinforce the person to perform it successfully.
From the Endoscopic Obesity Treatment Unit of the University Hospital of Sanchinarro in Madrid, they have made a decalogue with ten keys that will help us to be successful.
10 KEYS TO SUCCESS
1. Change your attitude to the diet.
Before starting a diet, it is important that we look at the positive aspects that we are going to get, putting less attention to the foods that we will not be able to eat in a while and highlighting the good things that will bring us in our life that change of feeding (We will get thin, improve our self-esteem, opportunity to change our habits, we will feel agiler, we will better our clothes …). Think about them daily. It will motivate you.
2. Set realistic achievable small goals.
It is much more gratifying to set a small goal and check that we have achieved a long-term goal and not get any feedback until the end. This way of dealing with the diet will help you trust you more and get better results.
3. Remember your achievements.
Carry a notebook where you write down your achievements and difficulties. It will help you to know your strengths and weaknesses and you will be more committed to your treatment. Write daily.
4. Make 5 meals.
Check yourself a few meal times, every 3 hours, and try to meet them from Monday to Sunday. You will feel that you lead a more orderly life, you will anticipate hunger and therefore, you will have less anxiety.
5. Eat slowly.
Try to eat in a conscious way, knowing what you are doing. Chew and taste each food. Forget the rush. Your body needs to calm it 5 times a day. If you eat slowly, you will need less food. In addition, you will be learning to give yourself time to help reduce stress.
6. Change recipes.
Do not always eat the same thing. Find new recipes that motivate you and help you enjoy more with food. Share those recipes with friends and family, it will motivate you to see that others also like healthy food. Enjoy cooking.
7. Do not obsess about weight.
Weigh yourself once a week, always on the same day and at the same time. Remember that weight needs to be watched over for a lifetime, not just when we are on a diet. The ends are not usually good (do not weigh every day and do not forget your weight).
Look for a sport that you like, that is easy to include in your daily life and if you are in company, the better. Go back to small, achievable goals. Start small and watch as you get on with the routine. Do not overload yourself, you will soon leave if you are overexerted.
9. Have fun.
Take care of your free time, do activities that are pleasurable and that help you to avoid problems. When one is happy it secretes endorphins, which are the “welfare hormones”. Sports or hobbies will help you secrete endorphins. If your life is full of pleasant things, you will not need to be filling your stomach at all hours.
10. Frustration Tolerance.
Do not give up on the slightest failure in the diet. You do not need to make it perfect, you need to keep it in time. Allow yourself some failure and learn to solve it by resuming your diet as soon as possible.