How not to have an extra method of Dr. Gerard of Eppendorfer Bashny.Net

We get up from the table with a full stomach, after the holidays we still have a long time leaves a feeling of heaviness in the stomach, we ate small problems and large problems, up to the top, gradually filling your body with not only food and excess weight, but also a deep sense of dissatisfaction.

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Gerard Eppendorfer, French psychiatrist and psychotherapist, specialist in disorders related to food, has developed a ten-day method, which you can follow whole life to not have problems related to overeating.

Moderation in food as a daily requirement of your behavior – the only decent alternative to rigid diets Express workouts and other attempts to lose weight quickly and permanently, which would still end in a new, and sometimes even a large weight gain.

Be moderate in food is to learn to feel their true desires, to restore the lost contact with your own body, start to separate physiological from psychological hunger.

The food is just a necessity with which we are restoring the body's need for nutrients and energy.

It may be delicious, but should not be superfluous. If you eat because you are hungry, you are waiting for the physical saturation.

If you seize your emotions — I hope you have some peace.

The first thing to feel is the difference between these two types of hunger and satiety.

Ideally, you need to find a balance between the real needs of the body and positive emotions of eating.

The originality of the techniques of Gerard of Eppendorfer is that it is you, not someone else, evaluate your feelings and try to understand them.

Feel hungry 

To do this, do not eat anything for four hours. During this time there will be nothing special. It is likely that you will not even feel hunger. Why? You may have overeaten before that, and perhaps you have simply lost contact with its own food sensations.

If the desire to eat something is your normal state, it means that you can not distinguish between physiological hunger from emotional.

Physiological hunger is the weakness, light headache, signals from the stomach, in a bad mood.

Need to sense these signals. Here is hunger. Concentrate on them. Remember them.

Produced by skill

It is easiest to use the usual dishes. Our task is to set the saturation threshold and to diversify the diet.

For this you need to eat hourly. After a while you will notice that hunger has adapted to the regime. Now it is important to catch the feeling of satiety and not eat at the table unnecessary.

Taste

We often eat are not real, but imaginary dish. It seems to us that a huge piece of cake with a green rose on the top is the limit of pleasure. And in fact, if you chew slowly, listening to their taste sensations (teeth, palate, tongue), at some point, you will understand that it is a regular cake, you've eaten plenty. Why would you eat a whole one piece?

Not hurry 

The signal of saturation comes to us immediately. The body needs this for 15 to 30 minutes. Can you imagine how much junk food you can eat during this time, especially if there is quickly?

Eat slowly and in a relaxed atmosphere. If you cannot allocate for food enough time, then do not eat a lot and go out from the table with a sense linkage hunger. The saturation will come back later.

Pause 

Stop and listen to your feelings: maybe you already ate? To assess their status on a five point scale:

— I can eat an elephant.
— I just want to eat.
— I can stop now.
Hunger does not feel, but the place in the stomach is still there.
— I'm stuffed.

If you understand that you are full – stop. Necessary. Why do you need another piece of meat or cake? You will be able to eat them tomorrow.

If you realized that you ate too much – not nervous. You just need more time in order to once again feel the hunger.

Focus on the food

Learn to enjoy the meal. Serve the table beautifully. Do not confuse eating with reading or watching TV. At the table it is possible to have a leisurely conversation in between meals. But it should be enjoyable. Otherwise you have all chances to step out from behind the Desk with a knot in my stomach.

Learn moderation

Reduce the number of dishes on the table and food on the plate. Better you then, when he ate, put it a little more, than it will automatically eat up too large a portion.

If you have planned a Grand lunch, take breaks between courses.

The enemies of moderation on buffet and grandmothers who strive to feed us for himself and all the war generation.

Analyzed desire

Are you nervous? Horny? Resentful? Irritated? Upset? And here the hand itself reaches for liver and chocolate.

If you are really hungry – eat. If not – try to solve problems without the involvement of food. Drink water, talk to a close friend, will turn our attention to a book, movie or work.

If you still want chocolate, eat but a little.

If locking your emotions, which you want "something to chew", you will probably notice that every time you're going through the same thing. Maybe we should sort out the problem?

Do not eat for future use

Disturbing people gnawing fear and insecurity, often eat store.

We eat in store because I'm afraid that will no longer be in our lives no lobster, no such dessert.

But tomorrow is a new day, you need to live in the present, not making himself a hostage to food.

Find out the needs

You are already not hungry. Then why do you eat? In order not to offend the hostess? Because you said that it is delicious and a must try?

Don't let anyone bully you on this issue. The most important is yours, not someone else's feelings.

If you want to eat to the fullest – allow yourself that, but consciously. Tomorrow you will be able to pull myself together.

источник:dietaonline.ru

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