Good evening the Best Fitness Life community. I suppose you will ask yourself, “ What does a Psychologist talking about Nutrition? ” Psychological strategies have a lot to say about it and I am here to help you understand how and why. A good diet reduce the risk of diseases.
What is Physiological Nutrition?
Let’s be honest: Intuitively, we all know that eating an apple is healthier than eating a packet of cookies.
Now, sometimes the complicated thing is to carry this out. And not just on time, but turning it into a Lifestyle. It is not a punctual Diet plagued with prohibited foods, external restrictions, and a constant feeling of living a “temporary lie”.
I prefer to believe in a healthy, flexible lifestyle that lasts a lifetime. Knowing what to eat is vital and fundamental, and more in specific populations such as athletes. Now, IT IS NOT ENOUGH TO KNOW WHAT TO EAT.
Take note of this formula:
SUCCESS = KNOW how to feed yourself + ( WANT + POWER) x make the food change. Come on, one thing is THEORY and another is PRACTICE.
The practice involves jumping over obstacles and facing our own barriers and limitations. It is obvious that we use food as a coping strategy when faced with problems. Some people lose weight without a diet.
Today I bring you some psychological advice to better manage our lives and our diet. I would like to briefly summarize the large number of psychological strategies that influence our way of eating.
Psychological Strategies that Influence Food
The brain exploits Dopamine (pleasure) and other substances before certain foods. Mainly before unhealthy fats and foods rich in refined sugars. Adult pleasure! As they would say in the chocolate ads. And it is that this is real and has an evolutionary origin. I will not dwell, but I want you to know.
We can “manipulate” our brain. We can re-educate and reprogram so that other flavors give us similar pleasure. Also, we can relearn how to relate to food. We can influence in many ways. Only this is not going to happen without us getting down to it.
Does food addiction exist?
The EXCUSES , conscious or unconscious, that you will find on your way, you need to put them aside. How? Get to know yourself very well and find out “what do you gain from all this”.
What are your true motives and drivers for change? And further, what are the reasons you away from your goal. Get to know yourself in-depth and take a leading role in your life. In short, what do you need to change? Have a goal: To firmly believe that change is good for you. Yes, food addiction exists.
Self-confidence
I do not speak here about my trust in you. Are you here. I take it for granted. I am not talking here about your trust towards the Best Fitness Life or towards me as a professional. Also, I will have to demonstrate with my work.
Here I am TALKING about YOUR confidence in YOURSELF. So many times we have tried to make a change and have failed along the way. When we return to that same change, our confidence is already damaged. How do I strengthen my Self-Confidence?
Your previous failures were the result of improper strategies. Now it is different. Now you’re here. Willing to learn and act differently. Trust, because when you strive from the action, from learning, from informing yourself. From consulting with health professionals and managing your change, everything changes.
Boycotting thoughts
Wow, again the enemy in action. Our thoughts, those great boycotters of our change. This is incredible!: We have one thought every 4 seconds. When they ask you “What do you think?” and you say “Nothing”. Sorry, you lie. It is impossible not to think. Remember Every 4 seconds.
Millions of other phrases you say to yourself. And as you speak you feel. As you feel you do. Therefore, either you learn to dialogue with yourself, or you learn to manage these thoughts, or things get very difficult.
The social environment
Everything influences us. From your family and the family you choose, to the politicians and big companies that move the world.
Does this sound familiar to you? How many times will your environment have “crushed” you for trying to make a change in your life. Many times, our environment crushes us when we want to be different, when we want to improve. Perhaps in part we are uncomfortable when we want to be better, because that reminds the other that he does not try. Maybe just “jokes” from trust. Never mind.
Learn communication strategies and environmental management. Lead your change. Another harsh reality: The obesogenic environment and the culture of marketing. Society is interested in us eating EVIL. And here there is much, much internal and own work to do. For removing the bandage.
Body image and self-esteem
Sometimes when we start a diet change, our goals are inadequate. It’s not a good thing that you only make changes for a number on the scale or an “ideal” body.
Well, let’s not be hypocritical: We all like to like each other. We all like to like. The problem is when it becomes our sole objective. We need to value and love ourselves for much more than our physique. And here is a strong psychological work.
Psychological strategies to take charge of your diet
Here we go, let’s put our hands in FLOUR at once. Control of stimuli in your diet. As it is commonly said: We can’t start the house on the roof. As I have shown you, leading our change in diet involves managing many areas of our lives.
And I ask you, do we start walking? The most profound changes are in the management of emotions and thoughts. Now, when we are not yet at that level, when we have not yet arrived, we can also influence.
“EAT” is not something that comes from nothing. There is always a trigger. This trigger can be internal or external. It may be seeing a food that I really like or it may be that my guts rumble because I am hungry. If we still can’t control the emotions that trigger these things. What do you think if we control and reduce their appearance?
Communicate: Be assertive
Inform your environment that you are in a process of change and want them to support you. This also allows you to increase your personal commitment to your goals. No. You are not dieting. You have chosen to change things that make you unhappy. And learn to say “No” when they “insist” on you. You have the right to decide for yourself.
Get to that “food” away from home without hunger
Very common. As today I “dine out”, the rest of the day as “less”. So I compensate. What a big mistake. When you get to the restaurant you will eat the waiter by the feet.
Take something before leaving: a yogurt, a fruit
You will avoid arriving so hungry that you cannot control eating those free and unnecessary “snacks” that they usually put on before ordering.
Liquid calories and Alcohol: Limit its consumption
Soft drinks, wine, beer, shot, glass, is it worth it? Alcohol has 7 calories/gram, compared to the dreaded carbohydrates that only have 4 calories/gram. Think about it. Little nuances ruin your progress. This way, you can stay fit and healthy.
Be smart: choose the restaurant beforehand
Find restaurants with healthy options. It is not that we cannot be flexible. If you fancy a perfect type of restaurant. Just keep in mind that, sometimes, we could choose restaurants with very tasty and healthy choices: woks, rice, barbecue, pokes, seafood, etc.
The appetizers: avoid them
You can kindly tell the waiter to take it. Or if you are in a group, keep them out of your sight and reach. At home you don’t, why was it yes? Olives, bread, oil.
Avoid ambiguous or unhealthy sauces and cooking
Avoid fried or products that you do not know very well what it has. Furthermore, it is difficult to really control how much and what you eat . Choose grilled food, oven, etc.
Share the dessert or choose healthy options
It is not mandatory, because you are away from home, to consume cakes or sugary products as dessert. You can choose other options. Anyway, if you want to do it, you can also share the dessert with your companions, so you can try it, but reduce the portion.
Have a weekly planned menu
If you follow the guidelines of a nutritionist, it will be much simpler and adapted to your needs.
The shopping list: essential
If it’s not in your weekly schedule, why do you buy it? The whims appear on their own, don’t worry about writing them down and buying them.
Do not make the purchase hungry
Making the purchase hungry is a big mistake, as our brain activates the search for pleasure. And I remind you that the foods that produce the most brain pleasure are those plagued with fats and sugars. And, in addition, the supermarket will make it very easy for you to find them.
Prioritize the purchase of food
I mean foods that must be cooked to be consumed. And it is that, who did not realize when he got home that he had already eaten half a loaf of bread. It’s so warm. Or a couple of cookies. If we do it on autopilot. Or pecking while cooking, very common.
The “restricted” foods better out of your reach
Drawers or shelves that do not require constant opening. Difficult to access. Again, eyes that don’t see, donuts you don’t eat. It seems absurd, but if you don’t see that food, you save yourself from managing the anxiety of eating it, at least on that occasion.
Appetizing healthy foods
The same dynamic in reverse. Cover the “dangerous” and shed light on the “healthy”. The more appetizing the better. Look for the glowing, red Snow White apple and place it in a fruit bowl on the counter.
Low calorie snacks: not missing in your pantry
Low calorie foods that you can “throw away” in a moment of anxiety. Strawberries, gherkins, rice cakes, raspberries, cockles – accessible and easy, you can open and yum. And it is that, ok, we still do not manage anxiety, but since we “screw up” and manage anxiety with food, that does not spoil the goal.
Prepare in advance those foods you need for the recipe
Don’t peck. It is not necessary. If you take them out, you know you’re going to eat them.
Take into account the quantities
You still don’t manage your satiety level, you probably eat fast and you don’t detect that sensation. Put on the corresponding ration, otherwise, very easily, you will eat “more”. This is a great psychological strategy.
Play with food, experiment
Sweet and salty, explosive and different mixtures, create a spice cupboard that is everyone’s envy. Corn paste with strawberry sauce, orange with smoked cod. There are no spices: Indian, Mexican, Moroccan, American. It adds flavor to your life. You always say “You don’t play with food.” YES NOW. Do not be boring.
Family that eats together, stays together
It will be easier for you to comply with your eating plan if your family shares your menu, at least in the main dishes. It will avoid you “envy” or pick from other dishes “to try”.
Sit down and set the table
I don’t mean that we set up the gala table. Now, eating is important, and we will give it importance. Also, in this way, you avoid “fast” pecking. If I have to set up the table “and all the mess”, maybe I let it be.
Individual dishes: serve your portion
Do not bring dishes to the table. Again, you don’t yet control your level of hunger or satiety. Therefore, I assure you that you will eat “through the eyes” and more.
When we eat, we only eat
I insist, eating is important. What would you think of me if I’m watching TV while you tell me something? I ignore you, right? This is how food feels. Poor food, don’t ignore it. Only ONE ACTIVITY is allowed while eating, and it is socializing.
Adapt the size of the dish to your portion
Let’s be honest. Size Matters. And is that, if I see a very large plate with something small in the center, I think it is little. Adapt the portion to a plate that “fills” it. Your mind will play in favor.
Savor each bite
Savor! Learn to enjoy eating. Halfway through the meal, FOR 5 minutes. Analyze your feelings of hunger. If you do this, I guarantee you will hallucinate. Most likely you realize that you were going to continue eating without hunger.
Cut the food into small portions
It’s about eating slowly. For what? First, to give your body time to notice signs of satiety. In addition to that, you will make better digestions. It is good for weight loss.
Leave the cutlery on the table while you chew
Don’t take them again until you’ve swallowed. This costs and A LOT. It is not a race. Don’t be in a hurry. Control your craving. Chew at least 10 times before swallowing. Yes, 10 times.
What you like the most, eat it first
We usually leave it for the end, to “enjoy” it. In doing so, I ask you: If you reached the end without hunger, would you really leave it on your plate? NOT. You would eat without hunger, just for pleasure. Avoid temptations.
Learn to eat by always leaving something on the plate.
It is a small gesture of “control”, of mastery. You can! When we finish eating, we change space, place. And above all, avoid staying at the table with food without removing it, it does not help to control, don’t you think?
Do you want to be really FREE? Or slave to your impulses? As I said before, we cannot start the house from the roof. A large number of TIPS you just read have a huge influence on our behavior and if you apply them I guarantee you will improve your relationship with food, AND MUCH.
Psychological Strategies – Conclusion
These TIPS focus on managing the environment, on controlling the circumstances. This is a slight level of control and management. Do you really want to lead your life? Manage your emotions, manage your thoughts. Be free in your decision-making and not a slave to your impulses. Herein lies the real change. And it takes time. I never said it was fast, but I already guarantee that it is the key to success.
Friends, Psychology is here to stay: Teamwork is essential: nutritionists, trainers, physical therapists, and many other professionals who add and contribute their bit. These aspects relieve depression and anxiety. I include those from backstage, who don’t show their faces but do a lot. They make the content arrive, more beautiful, more visual, more direct, and powerful. Those who spread and those who promote. Those who make humor. It all adds up. You need to understand the psychology of weight loss.
Congratulations and trust, because you are in good hands. The hands of a great multidisciplinary person on the Best Fitness Life Blog. Good Luck
