health
4 psychological barriers that destroy your diet and how to beat them
A diet sometimes feels like a war that can only be lost, but that does not have to be the case.
In this way, you will turn the weight loss from a chronicle of a pre-determined failure into an empowering journey that will improve not only the weight, but other aspects of your conduct that you did not even know were bothering you.
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psychology
diet
Maor Moiger
Tuesday, 06 July 2021, 07:00 Updated: 07:02
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When we try to lose weight, we tend to think that our biggest enemy is hunger, when in practice, the biggest obstacle that prevents us from succeeding is ourselves.
Our impulses, the demons we have hidden, the traumas, the fears - all of these can make the process difficult and sometimes even impossible.
But when we know the biggest barriers that prevent us from succeeding - it's also easier to smash them or at least find a way to get over them.
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To the full article
1. You think it's all or nothing
Many of us have a tendency to see life in black and white - good and bad, right and left, diet and not diet.
When we are on a diet, it is easier to "hold ourselves" because we know that someday the suffering will end.
But when the diet ends (or breaks down in an uncontrollable eating frenzy) - we sometimes destroy in a day or two everything we have built for months.
Studies on the subject have found that the "all or nothing" approach adversely affects self-control and the ability to maintain a healthy weight over time.
And this perception, in case you were wondering, does not only affect the diet of course.
Among other things, it increases the risk of various addictions and dangerous behavior.
All or Nothing.
A woman's gif eats everything nearby (Photo: Giphy)
so what are we doing?
Data on diets in general reveal a rather pessimistic situation - by and large, most diets will fail and the people who stick to them will usually gain weight down the road.
So instead of sticking to a tough menu that you know you can only stand for a while - try to think of how to make broader changes in habits that you will not suffer from and allow to persevere without feeling that it "drinks" all your energies.
Unlike diet, habits are something that is much harder to break.
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2. You do not see what others see in you
Girls with anorexia report that whenever they look in the mirror they see that they are "too fat". This is also the case with quite a few women who have been overweight and have already managed to lose weight - but no matter how much they have lost - they will have a hard time loving what is reflected in front of them.
And if you think this perception is dangerous for people with anorexia but beneficial for overweight people - in both cases it causes much more jump than benefit. A study published in the Journal of Behavioral Nutrition and Physical Activity suggests that those who suffer from bothersome thoughts about body image and weight may avoid social events or sports activities, judge themselves harshly on everything they eat and generally "run away" from performing actions that can actually contribute to improvement. The situation - out of fear of feeling over and over again the difficult feelings they evoke.
so what are we doing?
This may be perceived as a clichéd statement, but psychologists emphasize that self-love, just like muscle in the body, is something that can be developed and strengthened.
To do that, you have to work at it.
Remind ourselves constantly of things we do love in us - and open our minds and hearts to also receive external reinforcements from people who love us.
Precisely when we stop being afraid to explore the body image - we discover that the demon is not so terrible - and in time, perhaps, we will also begin to love what we see in the mirror.
3. You still do not understand that it is impossible to escape emotions
Excessive eating, just like smoking, serves first and foremost an emotional need.
This is an action that calms internal storms in the immediate term, but actually intensifies them later.
And the worst thing is that we all know it - and for some reason keep doing it to ourselves over and over and over again.
It is impossible to escape emotions.
(Photo: Giphy)
And it's not just us saying.
Studies have found a direct link between overeating and stress, with stress usually making us crave foods that are most harmful to us - such as those full of sugar, saturated fat and salt.
And again, these would mean that you have to spend for these processes.
so what are we doing?
Unfortunately, today there is no cure that can completely eliminate stress and anxiety - and even if there were, it is not certain that you would give up on these feelings as they do contribute to you in some ways.
What can be done is to adopt tools that will help improve the response to these feelings.
Practice meditation, eat more vegetables and fruits, get enough sleep at night, move yourself, build a bitter playlist for hard times, keep a diary - or anything else you know that helps relieve stress and lead a more balanced life.
4. You have not yet been released from the trauma you are carrying
Several studies from recent years have found an association between traumas that occurred in childhood or later along the way, and an increased risk of obesity. It is important to understand that childhood traumas do not have to be shaky things like sexual assault or physical violence. Even things that are seemingly less dramatic like boycotts, bullying or just loneliness can affect the young psyche much more than we sometimes realize.
Of course this is not true in all cases - and many people who suffer from eating disorders do not know how to point to a traumatic event they have experienced in the past. Nor can every traumatic event trigger eating disorders in old age. But if you do recognize such a connection (and even if you do not), it is definitely something worth exploring in depth.
so what are we doing?
A deeper acquaintance with our inner world is an opportunity not only to improve menu control, but also to more effectively navigate life in many more aspects. Sometimes this is something that is difficult to do on your own so external assistance may well help. In this context it is important to remember that there are no magic solutions - it is a slow and gradual process that may sometimes feel too difficult or shaky - but will almost certainly improve your life in the long run.
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