Gastronomic pleasure, or how to learn to enjoy food. How to improve your eating habits and lose weight

Find 33 ways to bring joy to yourself - whether it's walking the dog, taking a bubble bath or hanging out with friends. And then a late dinner alone will cease to be the main source of pleasant sensations. To return to normal eating behavior means to get rid of excess weight

How to learn to enjoy not only food, "The Only" told psychologist Lesya Kovalchuk.

Track your eating behavior

Food is the most fast way give yourself pleasure. It is especially easy to get hooked on such doping during a period of stress. Women react more emotionally to events in life than men, so they are more prone to “jamming” stress.

Negative emotions fade very quickly simple carbohydrates- buns, cakes, sugar. That is, those products that spoil the figure. Therefore, if you decide to restore your health, first of all, learn to track your eating behavior.

Before you eat anything, especially between meals, ask yourself the question: why am I eating this? What do I feel now? Am I hungry or am I just bored, sad, dreary, angry and irritated, tired, lonely? You will be surprised to find how often we eat for emotional reasons, and not because we want to satisfy our hunger.

Fill your life with positive emotions

Fill your life with useful joys. Replace them with the pleasure of delicious food. It will be difficult, because in our culture we are taught from childhood to associate a holiday with a plentiful feast - all birthdays, New Year, gatherings with friends, as a rule, take place with the absorption of food.

Change this program for yourself, add small daily joys to your life - whether it's sports, massage, embroidery, communication with a child, a walk or correspondence in a forum. By taking time away from food for activities like this, you fill your life and restore healthy eating behavior.

Remember the purpose of food

The main function of food is a source of energy. Why does a person eat a lot? Often fear is to blame, because when we are afraid of something, the brain perceives this situation as a threat of destruction, which means it gives the command to cells to multiply and grow.

Body weight is growing, you are becoming more and more - you stand on the ground more reliably, you are no longer small and helpless. So you're not so scared. It is possible to lose weight by willpower, but without changing your attitude to the world and to yourself, you cannot keep the result.

Thoughts are positive

If you start to analyze your eating behavior, your fears and resentments, sooner or later you will come to an idea why you are getting better.

But if all efforts are in vain, you need a professional view from the outside, which will help you understand yourself - not each of us manages to abstract ourselves from failures on our own and think only positively.

And if you constantly think about your fears, their energy will only increase. To prevent this from happening, contact a specialist.

Think about what you want to be

Always think about what you want to be. The following exercise will help you work on yourself. Find a picture in a magazine of a girl you want to be like.

This picture should be pleasant to you, not cause any negative thoughts. Cut it out of a magazine and hang it in a conspicuous place so that it constantly catches your eye. You can imagine the heroine of your favorite movie or any other female image who you want to be like.

So you will constantly remind the brain to strive to "serve" your new program(for example, losing weight from size 54 to size 48). Imagine how you will feel when you lose weight, how you will choose for yourself new clothes or underwear, how will you move. Think as if you already are, because what we are is the result of our thoughts.

Set realistic goals and approach weight loss systematically. Start working on your perception of yourself, combining it with proper nutrition and loads. Do not try to lose weight too quickly: not only can you harm your health in this way, but you are unlikely to be able to maintain weight.

The new self-perception program will not have time to gain a foothold in a couple of weeks, the awareness of being a fat woman will remain - and the kilograms will return pretty quickly, and more than enough! After all, the program “I am complete” is still working in the brain. The best period for fixing the program is from 3 months.

Each of us knows: appetite - main enemy beautiful figure. It is appetite, and not hunger, that pushes us to go to the refrigerator at night. It is he who insists on eating a tasty treat when we are already full. And many of us throw up our hands in the certainty that we take under full control own appetite is impossible.

But if you are concerned about the question of how to overcome food addiction, you are already on the right track. You can cope with your appetite - not immediately, gradually, but if you set a goal, everything will work out. And we will show you right direction- we will tell you how to get rid of the psychological dependence on food. And all you have to do is apply the acquired knowledge in practice!

The enemy must be known by sight! Therefore, before we figure out how to distract from food, let's talk about why and where food addiction comes from.

Agree that there are practically no people who do not like to eat deliciously. However, not everyone is addicted to food. Where does this problem come from?

The fact is that food addiction is not a physiological need to eat, but a desire to solve one's own problems. psychological problems with the help of food.

Without noticing it, we seize stress, anxiety and excitement with sweets. Or we fight boredom in this way. Or do not find other ways to have fun. In any case, the essence is the same.

Do you suffer from food addiction? This can be self-diagnosed. The main signs indicating a problem:

You constantly think about food: what products are in the refrigerator, what would be a delicious snack right now, what to cook for dinner, and so on.
Passing by a vase with sweets or cookies, be sure to eat something, even if you didn’t plan to.
You cannot control the amount of food you eat: for example, instead of the desired portion, you eat several times more.
Comfort yourself with sweets in any unpleasant situation.
Even with mild hunger, you feel physical discomfort or irritation.
Often retire with food.
Feeling guilty after eating.
Do not like to share sweets with anyone, even with family and friends.

Did you recognize yourself? So the problem exists. Still want to know how to stop being addicted to food? Let's tell now!

Food addiction: how to get rid of it so that it is not excruciatingly painful

Here are dozens of tips for you. Listening to everyone is optional: even if you realize half of this list, your life will change dramatically. Shall we try?

With the help of liquid, you can deceive the stomach and dull the feeling of hunger. It is best to drink plain clean water, you can with a slice of lemon. If you want variety, make yourself green tea or make a glass of tomato juice.

We do not give advice on how to give up food completely - you must eat, otherwise you will only harm your body. But a couple of extra meals to replace with tea and juices is not only possible, but also necessary.

How to beat food addiction? First of all, listen to your own feelings. Eat only when you are hungry. Stop snacking “for company” - you can chat with loved ones over a cup of tea.

Are you accustomed to eating with a working TV or your favorite music? Do not do like this! Thus, you are distracted from the process, which means that much more food will fit into you.

If you prefer showering, it's time to change your habits. Proved that hot tub- an excellent assistant in our difficult task. It promotes relaxation, dulling appetite, increased sweating and, accordingly, getting rid of excess fluid.

How to satisfy hunger without food? Everything ingenious is simple - you need to do a little exercise! It will not only help reduce your appetite a little, but also burn a few extra calories.

Have you ever wondered what colors surround you? But it has long been scientifically proven that one shade can whet the appetite, and the other, on the contrary, reduce it. Avoid yellow, red and orange flowers- they are guaranteed to push you to the "crime". But blue color- our best friend which helps us fight temptations.

Use a blue tablecloth, dishes, napkins for the holidays - eat much less.

Another answer to the question of how to get rid of hunger without food is to “feed” yourself with aromas. Everything in the world is used: perfume, aroma candles, oil and even citrus peel. Floral or fruity scents are considered the most effective. Also from fruits and herbs, the smell of which discourages appetite, one can distinguish apple, banana and mint.

Forget this word once and for all! How much they put on a plate is yours, everything else is already superfluous. In addition, you do not need to add extra spices and seasonings - they whet your appetite. Yes, this also applies to salt. Try it - and the swelling will go away, cellulite will become less pronounced, the skin will smooth out. And it's not yet complete list what happens if you give up salt.

How to refuse junk food? That's right - hide it somewhere far away! Remove candy and cookies from the table. And better - replace it with a bowl of fruit, which you will snack on if necessary.

How to distract yourself from food? That's right - walk! Best before meals. Thanks to the walk fresh air hunger will be dulled, and during the meal you will eat much less. And to enhance the effect, try to take a deep breath and exhale several times while walking, do some simple exercises.

Are you sure that sleep has nothing to do with overeating? Wrong! A person who sleeps 5-6 hours a day is more prone to obesity than someone who rests 8 hours. How to stop being addicted to food? Start getting enough sleep, and the process of getting rid of addictions will go faster!

A great tip on how to keep yourself from eating is to click on a special point. It is located in the hollow between the nose and upper lip. Massage it for a few minutes - and the feeling of hunger will dull.

Another great way to trick your body is to eat voluminous, but low calorie meals. For example, green salads or milkshakes. It will seem to you that you have eaten a lot, but in fact it is not.

A packet of vanilla is a must-have for any sweet tooth who wants to lose weight. As soon as you want to eat another pie - smell the vanilla, and it will become easier. If there is no natural spice, even cosmetical tools or scented candles.

Another way to stop being dependent on food is to drink a glass before eating. cold water. So you can partially fill the stomach, which means you eat less. In addition, the body will spend energy to “warm up” the water you drink, which means it will spend extra calories.

As you can see, there are many ways to deceive the appetite and overcome food addiction. Enjoy and share the results!

Snacking on the run and fast food have become the norm - today you will not surprise anyone with a lunch consisting of french fries and a hamburger. Modern girls do not want to stand at the stove, they like to spend time on entertainment and relaxation. And the level of development of the restaurant business contributes to this: if you are too lazy to bother with cooking soup or roast, just dial desired number and they will be delivered to you as soon as possible.

Eating store-bought salads and, you satisfy hunger and quick satiety. That is why you regularly overeat and quickly gain excess weight. Learn to enjoy culinary delights - and you will not need to worry about extra pounds.

Use seasonings

Cinnamon, cumin, chili, cardamom, mint, rosemary, basil - these and other spices can change the taste and aroma of any dish beyond recognition. They whet the appetite, but at the same time contribute to the rapid breakdown of fats and carbohydrates.

The use of spices is a skillful science that requires skill and some knowledge. For example, to prepare one liter homemade ketchup½ tbsp required cayenne pepper, and for the same amount chicken soup- ½ tsp Chile. Cloves are used in the manufacture of mulled wines, steaks, fish dishes. Cinnamon is added to sweet dough, apple pies and cottage cheese desserts. Marjoram will be an ideal seasoning for pickled mushrooms, fried meat and vegetable salads.

Until you learn to add right amount spices "by eye", pour in a little, constantly stirring and tasting the dish being prepared. If you want to preserve the aroma of spices, add them a few minutes before the end of cooking. To give pilaf, risotto, carbonara and other rice and pasta dishes an appetizing look, add curry or saffron.

Eat slowly

America is a country of obese people suffering from obesity due to the great popularity of fast food restaurants. Opponents fast food even formed their own movement. They believe that the process of eating should take at least 30-40 minutes. When dining in a restaurant, they carefully cut all the food into small pieces and chew it for a long time.

The proponents of slow eating are right. Taste your food, feeling the taste of every ingredient used during the preparation of the dish. Chewing pieces of meat or vegetables for a long time, you are saturated faster. Therefore, eat much less than usual. Food is better absorbed, so you will not feel indigestion and heartburn.

Don't give up on your favorite foods

Have you noticed that some girls eat whatever they want, but do not get better? And others have been sitting on for months, and the excess weight is in no hurry to leave. It's not at all about the accelerated metabolism, "magic" herbal teas and tablets. The secret is in following the principles of proper nutrition.

Do you want to indulge chocolate pie or ice cream? Do not deny yourself pleasure. High-calorie foods will not turn into belly fat if you eat them in the morning. like chicken broth or green salad is best reserved for evening reception food.

The stomach often "confuses" thirst with hunger. Therefore, half an hour before a meal, it is advisable to drink 1-1.5 glasses of pure non-carbonated water. By the way, this trick will help you lose 1.5-2 kg. in just a month.

Take a culinary journey

Any cookbook will open before you wonderful world national cuisines different countries and peoples. Develop your gastronomic taste by tasting exotic dishes for your stomach. Do you like Italian pizza and pasta carbonara? Try minestrone soup, ham in a creamy garlic sauce and ravioli. Do you love spicy food? Flip through a Mexican recipe book.

Treat food like art

Noodles in a plastic cup are a dubious pleasure. To make the process of cooking and eating a dish bring only pleasure, buy high-quality dishes and kitchen utensils. Do not be lazy to set the table before each meal - then you will not have to blush in a restaurant for your own children and husband when several knives or forks are served. Do not forget about napkins and a beautiful tablecloth.

Delicious and healthy food simplest way cause the release of endorphin (hormone of happiness) into the blood. Undoubtedly, making food the meaning of life is not worth it. However, to refuse appetizing chicken tobacco or tender biscuit roll for the sake of mashed potatoes "from a bag" is very stupid. If you want to maintain your health for many years, master the culinary arts. Only in this way you can be sure that the dishes on your table are not only tasty, but also healthy.

Food is our base for enjoying life. Learning in childhood to satisfy hunger, the child learns to consistently satisfy the hunger of his subsequent desires and achieve what he wants. The most severe psychological trauma observed in an adult is due to force-feeding in childhood.

Thematic lectures on the topic “Food. Psychology on food" allow not only to get an enhanced theoretical base on the topic, but also to work out the problems associated with it.

The training is intended primarily for those who:

has a history of force-feeding as a child
cannot experience the joy of life, from getting what they want
Difficulties in relationships with family members and others
responsible for the upbringing of children, especially if children already exhibit eating and communication disorders in the family and community
has problems with weight in any direction, a tendency to "seize stress"

The training is not limited to the problem of force-feeding. The topic of food in psychology is much broader. Everything in our life, the whole destiny of man and mankind is controlled by the lack of food. Food is the foundation of relationships between people.

The training allows not only to work out the consequences of psychological trauma associated with force-feeding, but also to prevent the development conflict situation and build relationships with other people - with children, parents, within the team.

What is a common table? How to eat properly in the family? What is ranking? And many other issues that are fundamental to our life scenario, relationships and quality of life in general are addressed in this training.

Feedback from participants on the results after classes on the topic "Food"

“... But I used to think that this topic with feeding was not mine at all, how wrong I was ... Half my life flashed in my head when this puzzle was formed .... I cried from shock and understanding the depth of the problem over which I puzzled for many years: why my son began to hate meat and does not feel any pleasure from eating, any ... He says, what is the pleasure of eating? there is no pleasure in life at all ((I realized that all the failures of my daughter in many years of trying to lose weight forever are precisely in this. Her anality is in full confidence in very close person played a cruel joke and the child did not develop an understanding in the sensations of a feeling of satiety, then, the opposite of a feeling of hunger. And this extends to the perception of all life as a whole! ... "

"Food. It was a revelation ... In our family, we never got together at the table, more often everyone ate in their room and there were no intimate conversations. and if they met together, it was swearing and scandal during meals, dad always scolded us for something, and then we didn’t feel like eating at all, silently left with a sense of guilt and without appetite. Now realizing the importance of this ritual, she herself began to offer her parents to cook and dine together ... and the conversations became much more confidential.

“Before the training, I couldn’t take something from someone, I was always nervous, and with a scandal I put their gifts in their bag, it seemed to me that they were forcing me to eat. After the training, I accept sweets, chocolates or gifts with joy and understanding. From food, first of all, I eat meatballs, and I think that I should call my mother. Thanks to the HUGE WORK of Y. Burlan and his team, I have these results. Mom and I are best friends. »

"Food. It's totally the bomb! I used to eat both on the run and jumping, not really understanding what I was eating, tasty or not ... After the training, eating became a separate important action. Eat only what you like and enjoy. Every day the assortment of what you like increases, and therefore the world around you pleases more and more.”

The course consists of 2 lessons of 6 hours. The date of the next training will be announced later. Classes are held online via the Internet, classes begin at 22.00 Moscow time. Dates for the next training session will be announced.

You can sign up for thematic classes if you have already attended or are currently taking the first level training, or purchase thematic classes along with the first level training.

There was a rather long period in my life (about 6 years) when I constantly sat "on a diet" and very sharply limited myself in sweets and other "harmful" products. This was due to the fact that I always felt like I was overweight. Now I tried to try on the clothes of those times - they just fit me. Whereas on this momentmy weight is 52-53 kg at growth 167 cm And I don't consider myself complete at all. It turns out that I didn’t have any excess weight, and it’s perfectly visible from the old photos.

But then I had a real insanity and obsession with my weight and imaginary fullness. In the end, I realized that it couldn’t continue like this, since life on diets is not life, but some kind of mockery of the body.

The most interesting thing is that when I ate very little, the weight kept, but did not decrease. However, it took only a few days to eat more heartily, as kilograms were not long in coming. My body got used to such a meager diet and, at every opportunity, began to accumulate in reserve.

In addition, food restrictions affected mood and well-being. And there were also days when I broke down and literally attacked high-calorie foods. In general, at some point (about 8 years ago) I got tired of it, I decided to spit on diets and eat the way I myself wanted. Then I did not know that this is a whole system, and it is called intuitive eating .

Intuitive Eating This is an approach to nutrition in which the signals from your own body (hunger and satiety) take precedence over calorie counting and various restrictions.

"The process of mastering intuitive eating is focused on building a healthy, harmonious relationship with food, body and mind" From Wikipedia.

And now I’ll tell you a little more about my diet, about the basic principles of intuitive eating and how I understand them and apply them in my life. I diluted the text with photographs of the dishes that I cook so that reading was not very boring.

After I switched to "intuitive eating", I honestly expected that I would start to get better, but it was not there. On the contrary, at first I even lost some weight. My metabolism has definitely improved. Now I'm eating 5 times a day in small portions approx. every 2-3 hours. I never convey, I hate this feeling - when the stomach is so full that it's hard to breathe, so I don't really like all sorts of feasts.

This is what my example looks like meal schedule which has not changed for several years.

7.00 - first breakfast
9.00 - second breakfast
12.00 - lunch
15.00 - afternoon snack
18.00 - dinner

In breaks I can eat some fruit. I eat like this not because I need to, but because I like it so much, my body is so tuned in. After six o'clock in the evening I do not eat, I only drink weak tea without sugar, while I do not feel like eating at all. And vice versa - in the morning I want to eat quite strongly, so I have two breakfasts. I also eat all the most high-calorie and starchy foods in the morning. By the way, food tastes better in the morning than in the evening.

Salad "Medeo"

Fundamentals of Intuitive Eating

1. Skip the diet

Yes, I think dieting is unproductive. This is especially true of blitz diets, which will never give a long-term effect. In addition, I am categorically against fasting and other "cleansing" procedures for weight loss - this is the worst thing you can think of. Ideal diets do not exist, or the diet should become a lifestyle, and not many can stand it.

2. Respect your hunger

If I want to eat, I eat, but my diet and meal times are organized in such a way that hunger torments me very rarely. In addition, I even consider the feeling of slight hunger to be pleasant.

3. Challenge control

I no longer count calories, especially since the body uses calories from fat and carbohydrates in different ways, so sometimes there is no point in accurate counting. In addition, I am not afraid of carbohydrates, which are found in cereals, pasta, rice and bread, since these foods are necessary for my body.

4. Make peace with food

If I suddenly ate an extra piece of some kind of sweetness, I do not make a tragedy out of this. IN old days an extra candy eaten could easily ruin my mood. Now I understand that getting upset over such trifles is a big stupidity.

5. Respect the feeling of fullness

There are no forbidden foods for me, I can eat whatever I want, but I will never overeat, because I listen very sensitively to my body and the feeling of satiety. There is everything you want - this does not mean "eat, as if not in yourself." As they say, a person should get up from the table with a slight feeling of hunger.

6. Find the Satisfaction Factor

You need to get not only physical, but also aesthetic pleasure from food - I like appetizing serving and beautiful dishes. At the same time, I am not a gourmet - I can easily gobble up even a simple piece of black bread with pleasure.

7. Respect Your Feelings Without Food

I understand this point so that there is no need to jam problems. This is pointless and even harmful, in general, nothing good.

8. Respect your body

Yes, my body is not perfect, but I like it, and to some extent I am proud of my figure. I think that at 34 I look pretty good. If I suddenly get slightly better, then I just adjust my diet a little, and no diets. I read it once in an interview with Dita Von Teese, she said the following:

"Sometimes you need to get a little better, so that later it will be easier to throw off all the excess."

9. Workout - and feel the difference

I’m not very good with this item - I’m not a fan of fitness at all, though I really like to ride a bike and spin a halahoop.

10. Smart shopping

Instead of three or four glazed curds for 30 rubles apiece, I’d rather buy a kilogram of apples for the same money, and instead of a large but cheap white loaf, a small bran bar with cereals, albeit at a higher price.

By the way, I adhered to the same principles in nutrition during pregnancy. As a result, I returned to my original pre-pregnancy weight about a week and a half after giving birth. And I gained only 7 kg during pregnancy - this is counting the weight of the baby and amniotic fluid.

Everyone has heard such an expression - "the cult of food." So, food should by no means be a cult, it is just a part of our life, although it is very pleasant.

And finally, a stupid old joke, but it seems to me that it is just