Pest thoughts. Cards from the book Judith Beck "Think and Loss"
"The ability to recognize and correctly respond to pest thoughts is the main element of this program. This skill you will train daily »Judith Beck
These are additional cards from the program, you can print them and read with the advantage card.
Day 1. Let's make a list of losing weight.
I need to read my "advantage" card at least twice a day, if I want to resist the temptation. It takes only a few seconds. It is not God there is something. Psychologically, today I can do without it, but soon she will need it. I have to do so that these advantages are firmly equipped with me in my head and helped me when it becomes very difficult to comply with the diet.
Pest idea: I do not need a reminder of these reasons to lose weight. I know them.
Useful answer: I know them - now. But I remember those cases when I retreated from the diet. Of course, I did not think about all the benefits of strict adherence to the diet!
Pest idea: I don't want to deal with me to buy these cards and write advantage on them right now. I will make it later.
Useful answer: To lose weight, I will train yourself to do what is necessary, and not what I want to do at the moment. If I post this task, it will end in that I will never do it at all.
Pest idea:It is too tiring.
Useful answer:Does it really require such great efforts? Should I make a problem from this?
Pest idea: It will not help me.
Useful answer:I am not clairvoyant and I do not know, will help me or not. But that's what I know for sure, so this is what I haven't done this yet and could not lose weight. What am I losing, if you just try to do it?
Day 2 Choose two suitable diets.
Pest idea:I want to try this diet, I heard a lot about her. They promise that with its help can be very easy and without tension to lose weight in a very short time. None of the fact that it is not very balanced? In any case, I will keep it for a long time.
Useful answer: A fashionable diet is not good for health, and I will need to be on a diet or on its varieties for a long time. Promises that sound too good to be truth is undoubtedly too good to be true.
Pest idea:Because in my diet is not said that I must eat breakfast, I will skip it. I'd rather eat more later on this day.
Useful answer: I also missed breakfast, and it did not help me lose weight. I have to change my food habits if I want to succeed this time.
Pest idea: I can learn to eat wisely after finishing sitting on a diet.
Useful answer:I have not learned now to eat reasonably, what is my reason to believe that later I will learn? It is necessary to start now.
Pest idea: I can lose weight if I find it for myself the most suitable diet.
Useful answer: The most suitable diet does not exist. Diet is not magic. The only formula that allows you to lose weight: I need to consume fewer calories than the body spends.
Day 3. Eat only sitting.
Pest idea:I like to chew something involuntarily. I don't want to stop there, if I stand
Useful answer:I have to sit down before I get for food. When I stand, I just do not notice that I eat. I can eat much more in this case than it seems to me. If I want to be more slim, I have to take it for myself as a rule. Maybe I don't want to give up this habit, but it will be nice to me if I become more slim.
Pest idea: Nothing terrible, if this time I sing standing. Next time I will sit down to eat.
Useful answer: "Only this time" will not go. I have to admit that I probably won't lose weight or I can not keep a new weight, if you do not change my habit of standing.
Pest idea:I have no time to sit down to eat.
Useful answer: There is sitting - the requirement is mandatory. I have to rebuild my schedule in such a way that I had time for it. It is essential to control what and how much I eat.
Day 4. Do not forget to encourage yourself.
Pest idea:I do not deserve encouragement, because I do what I should. This is not an achievement. I have to do them without effort.
Useful answer:If I do not encourage myself for what he behave, as necessary, it will be more difficult for me to behave consistently. If I were slim from nature and should not work specially to control my weight, then perhaps I was not for it to encourage. But by nature I do not lose weight, and I have to deal with the normal weight. And I deserve to encourage myself every time I think about something in a useful key or behave as it is useful.
Pest idea: Somehow unnaturally encourage yourself.
Useful answer:Encourage yourself - skill, which I will work out over time. Nothing terrible that at first it looks unnatural. The more I will be practiced in this skill, the better it will have it and the more automatic and natural it will become.
Pest idea:Praise yourself - it is somehow childish.
Useful answer: It's not stupid to praise yourself; It is absolutely necessary to develop confidence. And I really need confidence when it is tight.
Pest idea:I do not deserve encouragement until I lost it as much as I'm going.
Useful answer: Expect this counterproductive. I have to strengthen the part of my consciousness that believes that I can follow this program. I'm just a person and can sometimes deviate from my plan. When this happens, can cover a sense of helplessness. And the fact that I constantly strengthen self-confidence with the help of encouragement will save me from the feeling of helplessness and hopelessness and from throwing everything and recognize your defeat. Since I learned the skills that I need, it will be easier for me to keep a new weight. Therefore, I now deserve a great promotion, as I try my best.
Day 5. Eat slowly and carefully.
Pest idea: If I eat slowly, it will be uncomfortable.
Useful answer:It is unwise to sacrifice what I need. I deserve to enjoy what it is. I deserve to be able to behave as it is useful for my health to achieve my goal.
Pest idea:I am generally fast. I am so.
Useful answer: Perhaps the fact that I gained weight, partly happened because I used to eat quickly. It is impossible to eat quickly and at the same time lose weight or hold a new weight. Even if I will eat slowly, I will need efforts, and for some time I will feel unusual, I need to get used to it, and takes a lot of time before you can not think about it.
Pest idea:Honestly, I do not have time to eat slowly.
Useful answer: I must rebuild my daily routine so that I have time for a vital medical procedure three times a day, somehow I'll take it time for this. While I am not yet accustomed to paying enough attention to being slow.
Day 6. We find an assistant who will help to keep a diet.
Pest idea: And what if I choose myself an assistant and fail? He will think bad about me.
Useful answer: If I choose exactly such an assistant, which you need, then maximize your chances of success. I will not choose such an assistant who would have fought me even for trying.
Pest idea: I do not want to impose anyone.
Useful answer: First, whoever I chose myself as an assistant, I probably will not consider help to me a waste of time. Secondly, it may not be so burdensome to be supporting and supporting. Thirdly, this process can bring us closer. Many people are flattering that they can support someone. Finally, I can at least offer a person to choose, help me or not.
Pest idea: I must cope with everything myself.
Useful answer:If I could cope with it myself, I would already lose weight and kept a new weight. I need to face the truth and recognize the fact that I need help - as many others.
Pest idea: I retreated from my diet and think that I scored weight. I do not want to call your assistant and tell about it.
Useful answer: Just now the assistant needs me the most. A few minutes later, I may have regretted that I did not call. My assistant will not criticize me and will not think about me badly. If I call, I will receive practical assistance and support that I need. The reasons for which I want to lose weight and which I wrote in my "advantage" card, I am still important, so I have to go and call.
Day 8. Find time and strength.
Pest idea: I do everything spontaneously. Do not make a schedule for me.
Useful answer: To lose weight, I will have to at least partially refuse to spontaneity. I would not want, but you will have to see, at least now. Until it becomes usual for me, I can't rely on spontaneous purchases and spontaneous cooking. But this does not mean that I can not otherwise behave spontaneously, as usual.
Pest idea: I do not have time to perform all the stages of this program.
Useful answer: It will be more correct to say that I am not really thirst for finding time to comply with the diet. If I need to make blood transfusion daily to stay alive, then, of course, I will find time for this. Let the overweight itself are still not necessarily a threat to life, I still need to take a serious obligation if I want the observance of the diet led to success. I have to view my "advice card" and make sure that I really want to lose weight.
Day 9. Select the plan of physical exercises.
Pest idea: I do not want to do physical exercise
Useful answer:When it comes to physical education, it is impossible to be guided by the principle of "I wanted, I do not want." If I want to lose weight and keep your new weight, I need to do exercise. In addition, physical exercises have a lot of other advantages. Do not make an elephant fly. I will succeed.
Pest idea: What is the use of walking just five minutes?
Useful answer:Going on foot five minutes better than not to pass anything. Physical exercises are absolutely necessary, even if at first I will do not do a lot of them. Over time, I will do more by them, but it is necessary to start with something.
Pest idea: I am too busy to spend time on exercise.
Useful answer: I have to make physical education with my priority. If I needed to do physical exercises every day in order to stay alive, I would find it at this time. You can, for example, to get up early for this, and I should not deceive myself regarding the fact that physical exercises are not required.
Pest thought: It is not so important to do physical exercises.
Useful answer: Studies show that exercise is absolutely necessary for most people if they want to lose weight and hold their new weight. If all the advantages that I will have, if we lose, I have to do physical exercises.
Day 10. We put realistic goals.
Pest thought
: I will not feel satisfaction until it reaches the "ideal" weight to which I strive. I do not deserve encouragement until it reached this weight
Useful answer: I must learn to rejoice in small achievements on my way. Noting every weight loss by 2.5 kg, I will raise myself the mood and strengthen faith in my senses.
Pest idea: Dump 0.5-1 kg per week - it's too slow!
Useful answer: What a while in a few years (starting from today) will have how long it took? I need to remind myself why it is important to dump weight slowly. From this depends on the long-term success of my company.
Day 11. Learning to see the difference between hunger, the desire to eat and eat a strong way to eat something defined.
Pest thought: I do not need to do it. I already know what the hunger and insurmountable traction are different from each other, eat something defined.
Useful answer: I, maybe, I know it on the intellectual level, but I still have an important thing to feel the difference at the physical level. It is possible that sometimes I take an insurmountable desire for hunger to eat something defined. It is very important for me to perform this exercise to understand exactly whether I am very hungry (this is a problem with which I should handle) or simply I feel an insurmountable thrust for something (and this feeling I must learn to tolerate)
Pest thought: This task is too burdensome. I do not want to do it.
Useful answer: It does not take too much time or energy. Why not try to fulfill it and see what will happen?
Pest thought: Why should I know what they differ? In any case, I will simply follow my food plan.
Useful answer: When I proceed to keeping my new weight, I will be more free in food, but only if I feel a real hunger. And while I will not learn to distinguish your hunger from an insurmountable desire to eat something definite, I will not succeed to succeed in the embodiment of this intention, and I will again begin to gain weight.
Day 12. Training to endure hunger.
Pest thought: Why do I deliberately put myself discomfort, missing lunch?
Useful answer: I have to experience hunger to reduce your fear of him. This experiment will help me reduce concern about hunger in the future. The best way to overpower your fear is not shy away from it. This experiment will strengthen me when the next time I will feel hunger, and the meal time will not come.
Day 13. We learn to overcome a strong traction to eat something defined.
Pest thought: Next time, when I experience a strong traction to eat something defined, I can not stand it.
Useful answer: In the past, I could not endure a strong traction to eat something defined, but now I have several ways that I can apply so that this thrust is gone. In addition, discomfort associated with such a strong burden is so insignificant compared to the discomfort that I felt when _____________. I asked those feelings and, of course, I can withstand a strong craving to eat something.
Pest thought: I know myself. The next time, when a strong thrust appears to eat something defined, I will not want to control myself.
Useful answer: Maybe it is so. But I can continue to remind myself that I am not going to always depend on my strong urges to eat something. To get rid of them, I will always do one of two: either I will surrender, I will start to eat and never cut as many kilograms as I want, or I will apply ways to deal with a strong way to eat something so often that I just don't There will be more so many strong urges. When I find that these methods bring the desired result, I can easily experience sharp urge to eat something. I will be very pleased when I reached such a state that I will not have to worry about what will happen when I go to a party or, say, in a restaurant. I know for sure that I can withstand a strong traction to eat something defined.
Day 14. We make plans for tomorrow.
Pest thought: I want to record anything.
Useful answer: What desire is stronger: lose weight or not to cause yourself inconvenience? As I seriously want to lose weight, I will start recording. It is likely to take only five minutes. I have a choice. I can obey that part of my consciousness that resists, or I can firmly and decisively go to record, despite the fact that I feel internally resistance. This is a great opportunity to try.
Pest thought: I can follow the diet, and without making it.
Useful answer: Maybe so, at least at first, but why not to use its maximum chance?
Pest idea: I won't lose weight from the food plan.
Useful answer: If the entire program was reduced only to form a food plan in writing, it would, of course, did not help. But in this program, the writing of the food plan is only one of the strategies. In any case, I will not recognize, it will help me or not, until I try. Well, besides, I have to do everything in my power, because I seriously want to lose weight.
Pest idea: I'll write it later.
Useful answer:I can do not reach this hand. I have to make it your priority right now.
Day 15. Watch that we eat.
Pest idea: It requires too much effort.
Useful answer:I do not have to write down the rest of my life. In addition, it may not be so tedious as I assume. Why not choose the "best" option and do not try to do this at least a week and see how it goes?
Pest idea: I do not need to write it. I remember everything I eaten.
Useful answer:In the past, I did not led such records, and it did not help me. Undoubtedly, sometimes I forget about something eaten. I have to be aware that I eat.
Pest idea: It will wait until I wanted a little bit. Then I will have more motivation to perform this task.
Useful answer: If I will hide, the likelihood is that I will never do it.
Day 16. Do not allow yourself to have something that is not planned.
Pest idea: I deserve to have what I want.
Useful answer:If I want to get all the advantages that I will have, if we lose, I just should not have what I want, if it is not entered into my food plan. Between two considerations "I deserve to be slim and respect myself" and "I deserve to make a spontaneous choice of what to eat" I must give an unconditional priority to the first one.
Pest idea:I think I can not agree that it is impossible to eat spontaneously.
Useful answer:For a long time, I always allowed myself choosing that when and how much I eat, and therefore it seems to me natural and correct. But on the other hand, I must recognize the fact that spontaneous absorption of food is not for me. The more often I will talk to myself: there are no alternatives, the less I will suffer in doubts.
Day 17. Enhance to overeat!
Pest idea:I do not need to do it. I can stop there and do not exercise the use of these skills.
Useful answer: I also have a problem! But why not try? In the worst case, I can make sure that I do not have to do this. Maybe this will not give me anything, but maybe he will teach a lot.
Pest idea: I can't stand when the food disappears in my fault.
Useful answer: What is better - intentionally throwing out food or move and gain weight? What would I tell my best friend if he faced such a problem? One way or another, but the truth is that food will disappear either in the garbage container, or in your body. Still disappear. And it does not matter what parents told me when I was small. If I move, it will not help starving children in Africa.
Day 18. Change your definition of what it means to be full.
Pest idea:I really like the feeling that I am very, very fed
Useful answer:I need to remember that this feeling should not be considered normal. I eat much more than it is necessary to get enough. And as a result, I am gaining overweight.
Pest idea:My food plan allows me to eat some products in an unlimited quantity. What then is bad if I eat them?
Useful answer: I will have many situations when I will not be able to eat exactly such products in unlimited quantities. For example, in a restaurant, in a buffet, at parties, etc. If I will not constantly practice there before the sensation of normal satiety, then the likelihood is that in these situations I eat too much of the food that should be limited.
Pest idea:And what if it turns out that I am getting hardened before the time of the next meal come?
Useful answer:On the day 12 I learned that hunger is not a catastrophe that I can suffer this feeling and that if I do not focus my attention on it, this feeling will disappear. If I still do not feel complete confidence that I can endure hunger, I have to repeat the task that is described in the day 12 in addition to the task that I will perform today.
Day 19. Enough to deceive yourself!
Pest idea:Nothing bad, if I sing, as I eat only a little.
Useful answer:The fact that it contains not many calories does not mean that I can eat it. I do not need to do it! I have to use any opportunity to break my habit there is something that is not provided for by my plan.
Pest idea: Nothing is bad if I eat it, otherwise it is lost money.
Useful answer: Better I wonder I will spend money than gain weight.
Pest idea: Nothing is bad if I eat it, because they eat.
Useful answer: I have to decide. Either I eat, like everything, and remain Tolstoy, or I control what I eat, and losing weight.
Pest idea: Nothing bad, if I ate it, because I really want it, and I really don't care!
Useful answer: Maybe at the moment it is indifferent to me, but I will be very regretful that I did not eat what is provided for by my food plan, after a few minutes. And I especially regret it when I find that I could not lose weight!
Day 20. We return to the observance of the diet.
Returning to diet
I ate something that was not necessary. But not all gone. This is not the end of the world. I can return back to the diet again right now. I was wrong, but this does not mean that I have to continue. It is unreasonable. Stop at a million times better than to continue to eat even more.
Pest idea: I can not believe that I ate it! So I will never lose weight!
Useful answer:What would my assistant tell me if I learned that I ate it? He would say: "Do not be upset. Each time overtakes. You can start all at first right now. Not a great trouble. Do not buy yourself "
Pest idea:It is very difficult. I can not. I can never stop there as it is. I probably surrender.
Useful answer:Well, okay, I was wrong. It was inevitable. It was pointless to expect that I would always be at the height. I am not a fault. From this experience I remove something, which will help me in the future.
Day 21. Getting ready to get up on the scales.
Pest idea:I do not need to weigh. I can judge how my business will go, by how my clothes are sitting on me.
Useful answer:It is important to learn how to use the testimony of weights as information that should be guided in its nutrition and exercise. I deceive myself if I think I can direct my actions without this information. If I do not differ from all those who sits on a diet, then, most likely, I will either overestimate my weight, or to underestimate it; Both will lead to negative consequences.
Pest idea: I do not want to weigh. I think I scored weight.
Useful answer: Perhaps I gained weight, but maybe there is no. If I scored, this is not the end of the world, but I really need to know the real state of affairs to determine your further actions. I must overcome your fear of weights. It is very important not to hide the head in the sand and look truth.
Pest idea: I go crazy if the weight arrow go up!
Useful answer: Yes, I will be very bad if I will allow my pesting thoughts to convince himself that I am weak and not capable of anything, since I scored weight. But in the worst case, the increase in weight means that, probably, I was mistaken in something; But I can fix my mistake next week.
Day 23. We cope with injustice syndrome.
It is possible to observe the diet unfairly, but I have to choose one of two. Either I regret myself, stop following my plan, I never achieve my goal and continue to remain unhappy. Or I will sympathize myself, but I will continue to do what, as I know, you need to do. Each in life faces that something unfair to him. And this is my injustice. In addition, even greater injustice will be for me if for this reason I will give slack and as a result I can not achieve the desired goal.
When it seems to me unfair that I can not eat something, I believe that I am right. Then I ask myself, which of the injustices is preferable for me: there is no something that I want, or not to dump weight? Then I say: "Well, nothing," and continue to comply with the diet. Pest idea: It is so unfair that I can't eat normally.
Useful answer: But before, I probably also fed "not normal." Before I sat on a diet, I probably ate too often and too much and chose not very useful for health products. Now I eat normally for a person who put a goal to lose weight.
Pest idea: I did not need to get involved in this matter.
Useful answer: In front of me three possibilities.
1. I can retrece and stay at my weight - or, more likely, I will gain weight every year.
2. I can sit on the diet from time to time. A few days / months / years have something that I want, and a few days / months / age try to keep the diet and almost always weigh more than I want.
3. I can recognize the fact that to comply with the diet unfairly, but I will continue to do what I should to lose weight. I voluntarily choose the third way.
Day 24. We cope with despondency.
Pest idea:I am completely suppressed. This program is too hard. I do not master her!
Useful answer:This book will help me, step by step. No one demands from me to learn everything immediately in one day. I can re-read what is needed and practicing in applying what I learned. I can ask for help from my assistant.
Pest idea:These tasks are too difficult. I do not want to continue to do it all.
Useful answer: Just now all this seems to be inexpervantry. But it will not always seem so difficult. Today in the evening or tomorrow morning I will probably be easier again.
Day 25. We recognize the pest thoughts.
Pest idea:I do not know if I get to determine what I think.
Useful answer:Nothing terrible that I still do not know how to do it. This is a skill, which over time I will breathe well. In the meantime, I will reread the relevant parts of this book to refresh my memory and remember what you need to think when it is required.
Pest idea: When I deviate from my diet, I don't think about anything. This happens by itself.
Useful answer:The food process does not automatically occur. I just, on the contrary, you have to ignore your thoughts to allow yourself to take for food. The next time, when I was sophisticated to deviate from the diet, I will look into the list of crosses, which give me permission, for example: "Nothing terrible, if I eat it, because ..."
Day 26. We find logical errors.
Pest idea: I as a fool made such mistakes in our reflections.
Useful answer: Everything is fine with me. Each have time events during reflection. It has nothing to do with the level of intelligence. This means that I'm just a person. The main thing is to find out how to deal with such mistakes in reasoning. And now I make my first step to their detection.
Day 27. Severe seven questions.
Pest idea: This is a very big job. In addition, it is not a fact that it will help.
Useful answer: Maybe so, but what prevents me from trying to do everything that I can in order to lose weight. When I manage to lose weight, how glad I will be that I did not regret my works today.
Pest idea: I always thought so. I do not think that I will be able to change the course of my thoughts.
Useful answer: This is a skill that can be learned. It was not much easier when I learned to drive a car or ride a bike, but in the end I got it well. If I practice enough, I will learn to react correctly to my pest thoughts.
Day 28. Getting ready to get up on scales.
Scenario number 1. According to your estimates, you dropped weight thoroughly.
Pest idea: Healthy! I can continue to quickly lose weight!
Useful answer: Yes, it's fine that I managed to lose weight so much. I greatly worked on the observance of the diet this week. But, perhaps, I will no longer lose weight with such a rapid pace.
Scenario number 2. According to your estimates, you looked very little.
Pest idea: I worked so much about it, and I lost weight with Gulkin's nose.
Useful answer: But my weight is still reduced. This is good! So what I undertake is working. I must rejoice in weight loss for every 200 g.
Scenario number 3. You do not lose weight or even scored weight.
Pest idea: I can not believe it! Apparently, I can not lose weight.
Useful answer:My weight went up, perhaps temporarily, because of the causes of hormonal character or for some reason else. If my weight does not decrease and next week, I will call my assistant and ask him to meet me to analyze my food plans. Perhaps I admit some errors. Perhaps I need to reduce the number of calories consumed or exercise even more. I should not lose its decisive attitude
We talked about physical activity with you on pages dedicated to your favorite exercises, let's stop right now on love and on proper nutrition.
Immediately I confess that I personally do not like diet. In my opinion, it is very boring. Much more correctly, it seems to me, choose the most useful products from the huge variety of products, the lowest and eligible and use them. And such food, like cakes, cream cakes, fried potatoes, salads with mayonnaise, leave over the board of our life.
How to determine how safe are numerous diet, which are in large quantities offered to your attention? Must a few simple rules that will help you understand that the diet can be harmful to health.
So, the diet is not useful if: 1) there are strict combinations of products in it; 2) any product or their group are completely excluded from the diet; 3) you are offered to exclude any of the macronutrients - proteins, fats or carbohydrates; 4) Weight loss will be more than 10 kilograms in three weeks.
What is the most important thing here? Of course, discipline. Remember how we learned to discipline our mind: all negative, annoying, angry thoughts - away! And positive, kind, creative - Welcome! Permanent monitoring of thoughts changes life in the direction that we choose with you. Any thought is building material for subsequent events in real life.
Remember, my beautiful, that the world manages the mind! If you learn how to manage your own mind, you will learn to manage your world!
Do not believe in ridiculous allegations that a person to relieve stress should be as follows.
Talking two girlfriends: "What do you eat when you are nervous? I adore chips "-" And with every quarrel with my boyfriend I eat a whole bank of ice cream. And I know what is harmful, but I can not stop. "
As a result, the quarrel, which in a few days no one will not remember, causes irreparable harm to the figure and the body as a whole. Because a person who respects and appreciates his health will never have chips, especially in large quantities. And ice cream is well gradually and occasionally, but not every day.
In other words, we come again to the fact that compliance with the rules of healthy nutrition, these are primarily:
The case of your own choice;
The result of self-discipline;
Knowledge of what products are useful, and what are harmful.
Therefore, let's stop complaining once and forever and will not refer to genetic predisposition, but we recognize that our figure is in our magic hands. Of course, if there are no serious violations of health. If any, then you must still consult a doctor.
There is a commodity opinion that over the years the daughter is increasingly beginning to resemble her mother. That is, if after thirty years, the mother acquired overweight and other age-related "charms", then it is inevitably waiting for her daughter. But in fact, genetics in this regard in our time seriously corrected fitness. The methods of improving the figure acts trouble-free. The combination of healthy balanced nutrition and training will allow you to always be in great shape at any age! Case only for your character and desire!
So, we take the responsibility for your own health and shape in your gentle hands and think: do we all do wrong if you want to reduce the image in the mirror twice? Apparently, something is not entirely right. Sport and fitness - a great deal, but it is very important at the same time, what we eat.
It is funny to remember, but in my own life there was a time when I returned in the evening after training from the fitness club, sat down at the table and drove a tight dinner with two cups of Coca-Cola! After that, I was surprised that for some reason I could not see the results of intense lessons, and it even seems to be replenished.
Still, it would be not bad for physical classes to connect brains.
Sweet carbonated drinks are clearly not related to useful products. But clean water is always good. Those who know me, probably noticed that in the car, and at seminars, and while working at the computer, I always have a bottle with spring water and cups.
Friends, most of our troubles in the head. The problem of overeating is the problem of habits. And in the habit of nutrition, we train 3 times a day, and sometimes more often. Everything is laid in the subconscious, and it is useless to fight with him. But if you understand how it works, you can adjust and win the whole process.
Each head of the book contains a subtitle "What do you think?"
An important innovative idea of \u200b\u200bJudith Beck to identify "pest thoughts". Those familiar thoughts that lead to internal sabotage, to breakdowns, to make weight loss impossible. Judith reveals such a thought and gives a hint as at reacting. Forewarned is forearmed.
Every day, the task read at least 2 times a day "Card Advantages". And this is an incredibly strong move - the workout of the subconscious. We configure the subconscious to be slim so that all the soul wants to achieve the goal. We ask him the direction, and then success is inevitable.
This is not a book on diet. You can choose any healthy diet. It is only necessary to plan food marked, know when and what you will eat.
The book is strong practical advice that work.
- How not to be sophisticated to eat something superfluous?
- How not to retreat?
- What to do with emotions?
- What to do with a breakdown? etc.
Dr. Judith Beck tried to warn all the questions, all the difficulties that will arise from the man who is trying to cope with overeating. And she offers a solution.
We only need to follow the advice.
I hope the book will help you how helps me!
Thank you for looking)
In this book, I am talking about how you can use every day of my wonderful life for a systematic improvement in health, mood and shape. The main components of the pleasant weight loss process are attentive attitude towards yourself, proper nutrition, daily physical education classes and, of course, is a good mood.
Slimness is a lifestyle that we choose with you! About how to be slim and get a maximum of pleasure and benefits, you will learn from the book.
I wish you success in the noble and important business of the sculptor of your own beautiful body!
Your Natalia Predian.
Introduction. Spring in my soul
I easily choose all the best in life.
W. Churchill
Do you feel about the adorable readers and my readers what is happening? I mean - what happens to our soul? There are birds singing, the snowdrops bloom, the snowdrops are blooming, laughter of children and green kidneys on branches are glowing. What it is? This, my friends, spring!
She, I ask to notice, lives in our magic souls constantly. In this and the difference between the wizards who have given the joy of the creation of their light world, based on disciplined consciousness and positive thinking. In the souls of those who believed who perceives and applies in practice the foundations of the psychology of the joyful and successful life set forth on the pages of my previous books, spring is established thoroughly.
I see this spring in your eyes when our meetings occur, I feel her drinking smell in your letters when I read them, I am bursting a light spring breeze when you tell me how much and quickly you manage to change your life aside Joy, light, love and beauty.
Spring, about my beautiful! She comes, she already reigns and sniffs, she laughs carelessly, like a fifth grader on a change, and makes you burn our eyes with a permanent fill.
And it is not so important what is happening on the street. Behind the windows can be a belugling february or student November. On our inner spring weather conditions do not completely affect. After all, the power of our spirit and inner joy is such that it can melt the biggest block of ice boredom, despondency and distrust.
We love life, we can live, we are becoming more and more confident in yourself and sincerely hope and believe that everything in the world happens for the better.
In one of these magnificent days, some of us suddenly realizes that with such an excellent inner condition, it is nice to have the same beautiful figure. Because when internal bliss is harmoniously combined with a slim figure, taut belly and straight back, then the joy is increasing. And this joy drinks us even more enthusiasm and faith in the fact that we can really create a masterpiece from our own, sole and unique life. And from your body.
We have already learned how to feel the warm breath of Divine Love and are constantly talked for this. We received as a gift such invaluable heritage, as life and physical body, and our moral debt - to bring both to perfection. For any heritage must be carefully monitored, otherwise even the most luxurious estate can gradually collapse. And we are with you creators, isn't it?
Three whales for a beautiful figure
Let's talk with you about how you can feed our beautiful body with love to make it even more beautiful, healthier, stronger and younger.
I am not a doctor, but even doctors ask me how I manage to maintain such a physical form (read - figure). I am not a nutritionist, but I know that most importantly, what our body needs to be beautiful, slim and healthy, is love for him, to the body.
Love, physical activity and proper nutrition.Here on these three whales, or, if you like more, we will build our new figure on three elephants.
Think and lean
We talked about physical activity with you on pages dedicated to your favorite exercises, let's stop right now on love and on proper nutrition.
Immediately I confess that I personally do not like diet. In my opinion, it is very boring. Much more correctly, it seems to me, choose the most useful products from the huge variety of products, the lowest and eligible and use them. And such food, like cakes, cream cakes, fried potatoes, salads with mayonnaise, leave over the board of our life.
How to determine how safe are numerous diet, which are in large quantities offered to your attention? Must a few simple rules that will help you understand that the diet can be harmful to health.
So, the diet is not useful if: 1) there are strict combinations of products in it; 2) any product or their group are completely excluded from the diet; 3) you are offered to exclude any of the macronutrients - proteins, fats or carbohydrates; 4) Weight loss will be more than 10 kilograms in three weeks.
What is the most important thing here? Of course, discipline. Remember how we learned to discipline our mind: all negative, annoying, angry thoughts - away! And positive, kind, creative - Welcome! Permanent monitoring of thoughts changes life in the direction that we choose with you. Any thought is building material for subsequent events in real life.
Remember, my beautiful, that the world manages the mind! If you learn how to manage your own mind, you will learn to manage your world!
Do not believe in ridiculous allegations that a person to relieve stress should be as follows.
Talking two girlfriends: "What do you eat when you are nervous? I adore chips "-" And with every quarrel with my boyfriend I eat a whole bank of ice cream. And I know what is harmful, but I can not stop. "
As a result, the quarrel, which in a few days no one will not remember, causes irreparable harm to the figure and the body as a whole. Because a person who respects and appreciates his health will never have chips, especially in large quantities. And ice cream is well gradually and occasionally, but not every day.
In other words, we come again to the fact that compliance with the rules of healthy nutrition, these are primarily:
The case of your own choice;
The result of self-discipline;
Knowledge of what products are useful, and what are harmful.
Therefore, let's stop complaining once and forever and will not refer to genetic predisposition, but we recognize that our figure is in our magic hands. Of course, if there are no serious violations of health. If any, then you must still consult a doctor.
There is a commodity opinion that over the years the daughter is increasingly beginning to resemble her mother. That is, if after thirty years, the mother acquired overweight and other age-related "charms", then it is inevitably waiting for her daughter. But in fact, genetics in this regard in our time seriously corrected fitness. The methods of improving the figure acts trouble-free. The combination of healthy balanced nutrition and training will allow you to always be in great shape at any age! Case only for your character and desire!
So, we take the responsibility for your own health and shape in your gentle hands and think: do we all do wrong if you want to reduce the image in the mirror twice? Apparently, something is not entirely right. Sport and fitness - a great deal, but it is very important at the same time, what we eat.
It is funny to remember, but in my own life there was a time when I returned in the evening after training from the fitness club, sat down at the table and drove a tight dinner with two cups of Coca-Cola! After that, I was surprised that for some reason I could not see the results of intense lessons, and it even seems to be replenished.
This book is not a textbook on medicine. All recommendations must be agreed with your doctor.
Preface
Greetings, dear readers! My name is Tanya Styl. No, no, I'm not an overseas bird, just so far there were life circumstances that my dad according to the nationality of the Swede, hence my little unusual Russian ear name. I consider myself Russian by 99%. Yes, I lived in Sweden for a while, I know Swedish. But still a book I write in Russian and for Russian women.
I think you are interested in the question, who am I so? I am a certified nutritionist (diploma Swedish) and a certified journalist (Russian diploma). And in Sweden, and in Russia I worked and work on these two specialties.
Why did I become a nutritionist? I do not even know ... In fact, in childhood, I dreamed of becoming an actress, I wanted to be beautiful and famous. It turned out to become an attractive and popular, but I'm not offended for the result. I was attracted by beautiful people since childhood, I really liked them to admire, from contemplation of live beauty I received real pleasure. With age, I realized that beautiful people do not have to be slim. When I studied at school, I had a wonderful girlfriend of amazing beauty and amazing deformity. You ask how it can be at the same time? Very simple: My friend's face was just fine: expressive, although not very large eyes, riddled nose, beautifully outlined mouth, a natural blush to the whole cheek, - in general, such a future Russian beauty, if ... if not that fact That Zhenya was thicker than me once at six. The girls did not give me values, and the boys were very disseminated. As you understand, the worst started in transition. Which girl wants to be a "girtstet"? Of course no! And Zhenka had very serious problems with self-esteem, and with a personal life. After school, our paths diverged, now I don't even know how my former classmate has a personal life.
And so, when there was a question of choosing a profession, I realized that I really want to help people become more beautiful and respectively. And 15 years ago, the specialty nutritionist was practically new - so I decided to join this unknown path.
In general, the practice of a nutritionist is a path of samples, good luck, errors and work on errors. The term is relatively new. A nutritionist is a doctor who studied nutrition - nutrition science. People began to engage long before the term itself appeared. Already Hippocrates noted that the proper nutrition should be part of the medical process, and the Roman doctor askletpaths generally believed that the medications were useless, and most importantly, this is proper nutrition. In the XVII century, the English doctor Sidenhem has developed diet in obesity and gout. Botkin and Pirogov, who participated in the development of diet for patients were greatly influenced by the development of nutrition.
Now, unfortunately, the word "diet" is perceived solely in the value of the "Slimming process".
I think it is worth remembering that the word is formed from Greek diaita.What does life mean, power mode. Diet is not a reprinment of itself with low-calorie taste, but the right healthy nutrition.
If you decide to lose weight, remember: this is not torture, not suffering and not a refusal of all the joys of life! This is a new undertaking that will lead to you to a new life, full joy, forces and good mood!
It seems to me that it is time to discard stereotypes imposed by the media relating to diets. Let's start a new life - life with an ideal figure and without diets!
Lose weight or not lose weight - that's what is the question!
The horrors of our town, or what drives diet
Bugs of youth
I will start with a personal example - it is always easier. When I studied at the university, all the girls, as usual, loose. Why? I do not know. Just all the louds, because it's too much. Rice diet, unloading days, hiking in the forest "for survival" (this is when a loaf of bread and "Almagel", so that the stomach "does not curl into the tube") - through all this I have passed. I was not complete, just a bone I was not narrow, so with a height of 175, I weighed 62 kg stably, but it seemed to be much, and the size 46 I really wanted to turn in 44. The most amazing thing for me was that for some reason, while compliance with diets I just added weight. Therefore, diet had to leave and try the so-called "cleansing" of the body - that is, the hunger strike. No, I myself, my beloved, could not torment for a long time - starved once a week. These weight loss ended when, returning somehow from lectures, I almost lost consciousness and I had to hide in the bushes and spit there with bile. That day I bare my legs home drove and stopped, which somehow cost without hunger strike. Fortunately, stopped on time until spoiled the stomach.
And with my fellowship that could not stop the traction to the waste process, there were not very pleasant things. What did the Olgunchik be fed? Breakfast - Egg and any "Opposing" - and that's it! She saw a lot of water. Juices - in no case, because it is also food. As a result, Olgunchik, the whole glowed and flew into the wind. Against the background of such a struggle for the figure, and rather for the bone, he began to suffer the educational process - the Olgunchik was very difficult to focus on lectures, and in the end she reached such amazing enlightenment that the teachers were "told" her "Troika" and "four" from fright That she is about to fall in a hungry faint. At some point, Olgunchik decided that it was already beautiful enough, attractive and humid and it would be time to start there is something more substantial, for example two eggs per day. But ... I could not. Her games in the hunger strike were very strong, she did not notice how anorexia was imperceptible to her. Olgunchika had to "surrender" in the hands of doctors. It is as a result of becoming gradually, but the metabolism and hormonal background were violated very significantly. As a result, she passed a course of treatment in Germany, good relatives lived there. She was restored after his diets 4 years.
Woman boy - good or bad?
My lunka girlfriend was always thin with a short haircut - such a "kid", or a girl, or a boy. No, with her orientation she was all right - just "the Constitution" is. Here Lenka married, gave birth to a child, a little recovered. We walk to one female doctor with her, so our doctor Galina Stepanovna was very happy with Lenkina postpartum, she splashed his hands, hugged Lenka and congratulated her with the fact that she became "looked like a woman." Lenke is, of course, did not like it, she did not want to be a woman, but she wanted to continue to be a "kid". She honestly killed his "cub", and then "tied up" with this business and sat on a diet. And again - the skinny.
It was such a moment - Lenka wanted a second child. I went to Galina Stepanovna to check just in case. She said that everything is in order that the child will succeed, but finally added: "Lena, just I beg you, get started at least 3 kilograms!" Of course, the Lenka waved his hand. In general, the process of "detractive" with her husband was delayed. Half a year - nothing happens. Year - and no results. Already bought tests for ovulation, everything happens at the most suitable moment, according to science. Already the husband passed the analysis of the sperm - and it turned out that he was a real "mater male". Already the vitamins of Lenka saw - and nothing. She went again to Galina Stepovna. And she says to her: "Lena, you have the last option - to become a woman, a little straighten or you will have to fertilize in stationary conditions." Lenka hospital on the Spirit does not tolerate, so I decided to "get dried" with all sorts of diets. A few months passed, Lenka rounded a little, or rather even rounded, and smoothed her angularity. It was then that everything turned out - and on time she gave birth to a charming maiden.
What do men want?
Who will prefer men: "Lush" Scarlett Johansson or a lady zero size, such, say, how to Victoria Beckham?
Experts from St. Andrews University conducted a study and published results in the PERCEPTION journal. Male students participated in the survey.
The study showed that men prefer women of "normal" weight and size with pleasant body bends of thinners, which would seem to be in fashion. But men find such a body as Scarlett Johansson or Kate Winslet, more attractive and desirable.
Professor David Perrett notes on this: "The results of experience should serve as a powerful signal for all girls who believe that thinob is more attractive. Men who spent experts in our study are in the age group from 18 to 26 years, and they did not consider thin girls more attractive. They preferred girls with normal weight. "
Oh, these children!
My girlfriend has a beauty-daughter: 19 years old, fourth-size chest, ass - forty-fourth. Not a girl - Ploy! From the cavaliers, of course, there is no pen. This beauty went to rest with a girlfriend to the sea. It comes in panic: "Mom, I have a delay of menstruation!" Will we not have a guaji, you never know what young-beautiful can happen in the south? But the girl was protected, and pregnancy tests showed a negative result. Her to the female doctor - no problems found. To one, to another doctor - is incomprehensible, what's the problem!
Somehow, in the conversation, the lady was mentioned that they were "sitting" with a girlfriend in the south on a kefir diet. Mother pounced on her: "Why?" The answer was quite a child: "For the company: Veronikhik sat, well, and I am at the same time ..." It's nothing that Veronki has a sample sizer ranges between 48 and 50. In general, the fool girl sank. As a result - disorder of hormonal background.
Readers, cute, you ask me: "Why do you tell us these horror stories? We will not lose weight? " NOT! We will not lose weight! We will eat and at the same time will be the owners of the perfect figures. How? You will learn everything. Keep patience!
My Swedish experience
Do not think the bad thing, I did not try to live threesome, I am for traditional family relationships. Therefore, now I have a third husband, and I love him very much. Just in Sweden, I worked and working a nutritionist.
I somehow thought, for which I love my homeland? And I understood: for the fact that only in Russia is such a huge number of beautiful and, as it is customary to speak the people, "interesting" women. Yes, I love men, but contemplate beautiful women - even tired after work, in a naked transport - after all, this is pleasure, it is at such moments of contemplation I have proudly for the Russian nation and remember Nekrasovsky strings about the fact that Skak ", and" in hot hut ".
It seems to me that there are few beautiful women in Europe. I will not talk about America - I was not there. And I traveled all over Europe. Someone tells the legends about beautiful regions. Do not believe! We are better with you.
What is me for? And to the fact that there are also few beautiful women in Sweden. And there are few of them because they were eaten, but because they did themselves. The Swedet (as, however, and the Filki) accepted: In his youth, they are cute "co-achieves" (with rare exceptions). In 20-25, they bloom, and then marry and, as we say in Russia, "get out". Persons cease to be expressive, they are not in a hurry that appeared gray, the figures become absolutely shapeless (yes, not complete, namely formless). Hence the choice of clothing - beige-gray tones and "balahonic" silhouettes of their wardrobe. Why is this happening? Everything is very simple: they performed the main function of the woman - created a family, and then - even the grass does not grow! What does this lead to? To the fact that their Swedish husbands are looking for mercy on the side, and they will be "comforted" with attractive foreigners, among which the Russian ladies come across. I know what I am saying. My family is a typical example of such hobbies. Dad was carried away by my mom - "interesting" Russian woman, divorced with his Swedish wife and married my mom. An example of my family is far from one. The crisis of middle-aged by Swedish men leads to the fact that the second half of life they want to live "in their pleasure and beautifully" (so says my dad). And beautifully you can live with a beautiful wife. What remains Swedish divorced young lady? They remains to talk about feminism, and men who tried to speak with them, blaming the "braveland". But it is until time. It is like a young lady for several years in feminists, but something must be done, it is necessary, in the end, and child give birth. And then the problem arises with a partner, or rather with its absence. And here, girls and women are trying to find a panacea from their troubles: one makes plastic surgery, the other goes to the beautician, the third appeals to the psychotherapist, and the fourth - to the nutritionist (nutritionists, by the way, also psychotherapists).
The ladies who addressed me for help wanted to get the recipes of miraculous diets from me. And they received them. Diet is a huge amount, and we picked up diet from those products that they most like. The result did not make himself wait long: the girls had a waist after a while, the figure had acquired attractive forms with time ... I was proud of my results. One thing frustrated me: after six months, a year later, after two girls returned and demanded a new miraculous diet. They went with a new diet, then came to me and boasted the results, and then it all began first - a set of weight and the same shapeless figure in the end. Obtained some kind of closed circle!
At first I thought that we had to try a diet developed by the Swedish nutritionists. What products are Swedes eating most often? Potatoes, buckwheat, vegetables, milk, fruit. What are less? Meat. Here on this taste preference and developed a Swedish national diet.
Lunch: 100 g cheese. Salad from tomatoes, green Bulgarian pepper, onion. Glass of milk, spoon of honey.
Dinner: 3 boiled potatoes, 200 g boiled grazing beets, filled with sour cream, a piece of bread from coarse grinding flour.
Breakfast: a glass of milk, 100 g of buckwheat porridge.
Lunch: 250 g of boiled fish. 2 boiled potatoes. Green salad bowl refilled by olive oil.
Dinner: 200 g Salad from chopped white cabbage, filled with olive oil and soy sauce. 1-2 eggs welded by screwed, a glass of milk.
Breakfast: a glass of milk, 60 g of cheese, a small piece of bread from flour of coarse grinding.
Lunch: 250 g Fried chicken, 100 g of salad from any raw vegetables, a glass of apple juice.
Dinner: 150 g potato mashed potatoes, 80 g of cheese. A small piece of coarse flour bread, a glass of milk.
Breakfast: a glass of apple juice, 2 croutons, a spoon of honey.
Lunch: 100 g of buckwheat porridge, a small piece of boiled meat, 150-200 g of apples and oranges.
Dinner: 100 g rice, 150 g of tomato salad, fastened with olive oil, glass of milk.
Breakfast: a cup of yoghurt, orange.
Lunch: meat cutlet, 100 g of boiled potatoes, tea cup.
Dinner: 150 g of strawberries or oranges, 200 g of any fruit (apples, pears, drain, kiwi, etc.), a glass of apple juice.
Breakfast: a glass of milk, 200 g of buckwheat porridge.
Lunch: 150 g of boiled potatoes, 150 g of boiled meat, apple, orange.
Dinner: 100 g rice, 200 g of salad from cabbage, cucumbers, green Bulgarian pepper, refilled by olive oil.
Breakfast: a glass of milk, 150 g rice porridge.
Lunch: 200 g boiled or fried fish, 100 g of boiled potatoes, apple and orange, cup of orange juice.
Dinner: 150 g of boiled low-fat meat, salad of any raw vegetables, a piece of black bread, an apple, a glass of apple juice.
And this diet worked ... for a while.
Yes, I acted as a specialist and did not listen to my inner sensations. And when he listened, I heard the following. My inner voice reminded me of how once for a long time, in my childhood, my Russian grandmother was overwhelming me by the semolina and since then I have not transferring this porridge. I presented myself at the place of a person who "sits" in a Swedish diet, and realized that in a month of such a lifetime, it is possible to hate very useful and tasty (in small quantities) in anything no obey buckwheat.
Then I thought that, probably, the point is not in the stomach, but in my head. Is it possible to somehow deceive appetite? For example, with the help of ... colors.
You did not think about why the decor of many fast food institutions was performed in orange tones, and in some expensive restaurants you will meet bright turquoise curtains in combination with the restrained snow-white decoration of the tables? It turns out, orange and turquoise - the most "voracious" colors, they act on appetite as a high-quality aperitif. Yes, warm, heat-charged orange color will provoke you to buy besides Potatoes Friend, also Cheeseburger, which you originally and did not think to buy, but to him in addition and ice cream with caramel. And turquoise will help remove the nervous tension, will calm you and will awaken the thought: what would be very tasty to please yourself, and you will order the most chic dessert, although they did not want to be sweet at all.
This, of course, concerns one-time visits to various institutions where you eat. Imagine what can happen if your kitchen is in orange tones (people with an iron will, of course, do not count).
Exploring the effects of color on appetite, I encountered the idea of \u200b\u200bmy German colleagues that the pink gray tones of kitchen decoration help lovers eat to get away from thoughts about food. With two of my patients, ready for the sake of the perfect figure to go for everything, even on the alteration of the kitchen, we conducted an experiment. Eva with growth 162 cm weighed 67 kg and dreamed of stably weighing about 60 kg. Astrid with a height of 170 cm weighed 80 kg and dreamed of weighing 65. Both of these women were invited to their designers to their apartments (good, the means allowed it to them), and their kitchens were redone and repainted. Astrid and Eva admitted to me that to keep the diet in the pink gray walls of the kitchen is much easier. I wonder, I thought, and if I had said to them that the white kitchen beat his appetite, they would be easier to transfer the diet in the white walls? And then I first thought about what, perhaps, our extra kilograms are our irregular thoughts, the wrong acceptance of themselves. This guess, of course, required verification. In the meantime, Eva and Astrid continued to work on their figures in absolutely different directions. Considering the fact that the color affects our taste receptors (for example, yellow color enhances saliva selection, green causes increased acidity, and red is associated with swelling), we replaced all the kitchen dishes onto a classic white porcelain, and strict steel knives, spoons and forks. Yes, besides the fact that we changed the color of the dishes, we changed its volume. All plates - and deep, and small - steel twice as fewer. Agree that a little meal can be put on a small plate - and it is already complete: thus creates the illusion of saturation, that is, we can deceive our stomach. So, in this case, in this case, we are deceiving the stomach with the help of diets, but with the help of our brain, which has conceived all this deception.
So what did all these global restructuring of Eva and Astrid led to? Eva received the weight of his dream, and Astrid even "dropped" two kilograms more than planned. The results of them "kept" stably and long. Of course, they achieved the desired results also with the help of diets.
I was pleased with the results, however, such a way of weight loss and stable retention of the desired results was only wealthy Swedish women. I'm not sure that wealthy Russian women would wanted to "fool around" so globally, what to talk about the middle class.
And then I came across the advertisement in the newspaper: "Lose weight with hypnosis!" I thought: if you can lose weight with the help of hypnosis, then you can lose weight and with the help of self-impact? Of course, if you firmly: "I will lose weight, I will lose weight, I'm already losing weight" and at the same time combat buns with whipped cream, the figure is unlikely to improve. But maybe correctly putting goals and tasks, will it come to get closer to the cherished 90? 60? 90? Stop, and why exactly 90? 60? 90?