Kitabı oku: «Easy Way to Get And Stay Slim. Mindset For Weight Loss», sayfa 4
Reasons of gaining excess weight
– Now let’s talk about traditions and their effect on excess weight.
How much do we usually cook for Christmas Eve and New Year party?
– Plenty.
– We put mayonnaise almost into every dish, bake cakes.
– Then people visit each other with baskets full of food. You try from my basket; I try from yours.
– ☺
– Ten days that shook the world from the 25th of December to the 5th of January.
– Over ten days.
– Precisely! Some people start to celebrate even earlier. They not only eat far too much, but they also drink alcohol! As a result, happy and swollen people return to work after vacation. Some gain fifteen pounds, the others – twenty pounds.
– ☺
– By the way, most of this weight is due to the fluid accumulated in edemas. But there is some fat too!
Habit is the second nature
– Habits. Who instills them in us, and how? At first parents, people emotionally crucial for us, then teachers, relatives. We will discuss these habits and the impact they have on gaining excess weight. For example, let’s take the habit of eating up.
– Every dish! ☺
– Clean Plates Society. A woman from the morning group said that parents used to tell her when she was a little girl: “You should see a flower at the bottom of your plate.”
– ☺
– So, the child eats, digging deeper and deeper with his spoon, but there is no flower. The girl continues to work on it.
– A woman told me recently: “I force my grandchildren to eat. They don’t want to eat up, but I force them by any means. For example, by telling them: “You don’t love your Granny!”
– My mother just tied the child, my younger brother, to the chair.
– Really?
– Yes, it’s true. He is a man now, and he eats nothing except sausages, cheese, and candies. I told her: “What have you done to your son?” She replies: “What should I do? He didn’t eat. So, I tied him, opened his mouth, and force-fed him”.
– That’s how it works sometimes! It’s a frustrating story with sad consequences.
Andrey Vasilyevich Trenogov, psychologist, psychiatrist:
I’d like to tell you another story. Once I had at my seminar a client with a weight of two hundred fifty pounds. On the first day, when we talked about reasons for weight gain, he said that he was always overweight as a kid. The man was sure that in his case, this problem was inborn, and he came just to check if it would help him.
Then, during relaxation, he suddenly remembered that at the age of four, he went to the village to his grandparents for the whole summer. And for the entire summer, they told him: “Eat more, and you’ll become a superman” – and stuff like that. He also said that for some reason, he was the only child in the village full of super-caring older adults. They made a schedule establishing where and when he would have lunch. Can you imagine how eager they were to feed the only four-year-old child in the village and how they persuaded him to eat one more spoon for his Mom, Dad, and Granny?
As soon as the man realized that it was just a mindset adopted in childhood, and he didn’t need to continue to follow it, his excess weight began to disappear. As a result, he lost one hundred thirty-two pounds without any effort!
Group session of psychologist
Artyom Andreyevich Ovechkin:
– Social pressure in terms of nutrition takes place among the grown-ups too. For example, when you come to visit someone but you are not hungry. However, they start to beg and force you to eat by all means, as a rule, by manipulation, making you feel guilty: “Why don’t you eat? Do you mean to offend me? I cooked until midnight yesterday! You do not respect me. What a shame!”
– There is a joke I’d like to tell you. Once a woman with excess weight came to a doctor and told him: “I’m done. I have a big family. I eat up after everyone. Kids do not eat at all. My husband doesn’t eat much. We have a bunch of leftovers every day, and I eat up everything!” The doctor asks her: “You live in the countryside, right? Then you should buy a pig and feed it”. – “What? Do you want me to eat up after the pig too?”
– ☺
– Yes! Well, that’s a different situation. You are not hungry, but your friends or relatives force you to eat: “What does it mean – you are not hungry? How can it be?”
– I bet you did it once or twice, or maybe even many times, Galina?
– Of course, I did. My husband returns home from work and says that he is not hungry. “What? You have to eat at least a little bit”. – “Thanks, I am not hungry.” – “What? Where were you? You had dinner somewhere! What does it mean?”
Eating everywhere, eating with everyone
– Eating to join the club. As usual, a person eats one and a half, and sometimes twice as much when eating with friends. Researchers conducted experiments in different countries. A person eats less when surrounded by strangers. When dining with friends, one overeats.
– What about TV?
– Dining with TV is the worst option. We’ll discuss it today.
Let’s talk about physiological reasons for weight gain. What are they?
– Sedentary life.
– Inactive lifestyle, heredity, and so on. Poor me, I’ve got a defective gene from Granny, and it ruined my life. ☺ “Have you seen my Granny? No? Look, here is her picture”. – “So what?” – “It’s not my fault that I am overweight? Look! My Granny weighted three hundred thirty pounds. Have you seen my Mom? Now you understand!”
People tend to shift responsibility to other shoulders.
It is the easiest way to explain obesity. “I am fat because all my ancestors were fat.”
Other popular “contributors” are pregnancy and maternity. Nika, I know you consider it to be a reason for your weight gain”.
Olga Vladimirovna Tsyganova, 28, economist, lost 110 lbs: When people ask me how I had gained so much weight, I reply: “I had been overeating since I was a child.” I never blamed my heredity or anybody even though my parents introduced baby porridges to me too early. They were afraid that their daughter would be undernourished. As she grew older, she continued to eat more and more, and then she started gorging herself with foods. Yes, I ate a lot. Even when I was full, I couldn’t stop staring at all these yummy foods. When I came to grannies, aunts, it seemed like their main task was to shove everything they had into me, just to demonstrate hospitality. And I was pretty content with it. I am sure many of you understand me very well.
Frankly speaking, I still have this feeling from time to time, but now I know how to deal with it. In my childhood, parents often took me to endocrinologists. Doctors claimed with one accord that I would lose excess weight as I grew older, I would shoot up. But it never happened. By twenty-one, I weighed two hundred fifty pounds. How I hated my reflection in the mirror, I hated myself for my weakness! At one point, an inner voice told me: “Olya, you can’t go on like this, and you will be unhappy for the rest of your life.” And it just clicked in my mind. That summer, I finished the fourth year of university and had the last year ahead. Suddenly I realized that I wanted to receive an honors diploma and come to the University graduation ceremony as a slim beauty wearing a beautiful outfit. So, I got two primary goals for the coming year: an honors diploma and a slim body! Well, I achieved my goals. Now it’s your turn. Will you dare?
Group session of psychologist
Artyom Andreyevich Ovechkin:
– It’s all due to feeding.
– Sure, breath-feeding. What else? Endocrine disorders.
Let’s explore this set of reasons.
Move your body!
Inactive lifestyle. Nowadays there are so many things that machines do instead of us. Cars carry us, and elevators can take us up to the desired floor, the washing machine washes our clothes, the dishwasher washes the dishes. Thus, we move much less. No need to come up to TV to zap through the channels, as we have a remote control now. By the way, there is a sort of new disorder that appeared not long ago. Zapping.
– What?
– Zapping, quick scanning through different television channels.
– Oh, that’s how my husband does pretty often! ☺ It’s almost impossible to understand what’s on the screen. As usual, he doesn’t know what he’s looking for.
– I automatically zap to the next channel while seeing “How to Build Your Love” on TV.
– Or some advertisements.
– Imagine how less we move by now. Meanwhile, doctors tell us constantly: “All you have to do is to move more and eat less.” It’s a piece of wise advice. But it’s not clear how to arrange it.
By the way, you don’t have to eat less. You have to eat smart. A balanced diet must contain all elements and nutrition you need in low-calorie foods avoiding high-calorie foods.
– Sounds easy.
– You will learn how to do it in our classes. Many of our clients successfully lose weight without increasing physical activity. All you need to do is to walk for at least thirty minutes a day.
When it comes to burning calories, walks are not really helpful. But they help to achieve another goal – to improve your overall health and well-being. Walking outdoors revives your spirits, contributes to an increase endorphin level, accelerates metabolic processes. You know, we haven’t enough fingers to count all the benefits of walking.
N.B.! Start walking for at least thirty minutes a day. Breathing should be smooth and naturally rhythmic. After a walk, your physical and mental condition shall improve. If so, then the pace and duration you have chosen are appropriate.
Even while doing such a simple exercise as walking, you should avoid overloading.
It is necessary to consult your doctor on the issue of walking.
Insulin resistance syndrome
Almost all people with excess weight are subjected to different degrees of insulin resistance syndrome. Tissues of the body begin to become less sensitive to insulin. Insulin enters the bloodstream, binds to glucose, and delivers it to tissues. Imagine what happens if tissues are resistant to insulin. They start to starve. It leads to health issues. Cyclic, dynamic, aerobic exercises, including walking, help to get rid of insulin resistance step by step. That’s walking is beneficial. You can ride a bicycle for twenty or thirty minutes, swim leisurely.
You should do it at an average pace to keep your breath smooth, and after a workout, you should feel physical and mental recovery instead of exhaustion!
Nikolay Ivanovich Kosenkov, member of Petrovskaya Academy of Sciences and Arts, Ph. D. of medical science
Insulin resistance is often caused by obesity. Since the adipose tissue exhibits a sufficiently high metabolic activity, the insulin sensitivity of tissues decreases by forty percent when the ideal body weight is exceeded by thirty-five to forty percent.
Heredity and pregnancy
– Many people tend to shift responsibility from their shoulders to genes.
– Habits are transmitted from one generation of the family to another for sure.
– Yes, it’s true. Of course, certain genetic traits indirectly contribute to quicker gaining or losing weight. That does happen.
But the main reason for excess weight gain is the ingress of excess energy with food into the body.
Pregnancy and maternity. When an expecting mother carries a child, she needs to eat more, right?
– Right!
– Of course. A pregnant woman needs to build this small body inside of her. She needs energy. She needs so-called “construction materials”. Expecting mothers eat for two. ☺ Good. Should she eat more when she is breastfeeding?
– Yes.
– She eats more since she has to produce rich, high-quality milk in sufficient quantity. Two years have passed since the woman gave birth to a baby; she has already stopped breastfeeding. What happens to her eating behavior? Everyone says: “I return to food volumes I’ve consumed before.” And she does it. That’s how it usually happens, right?
– No. ☺
– It often doesn’t happen. Women are used to eating more during these two years. The women continue to eat more, including high-calorie foods that they have added to their diet. During maternity leave, women start to eat more high-calorie foods, as their physical and mental needs for nutrition increase significantly. That’s when a false hunger appears, and you feed it with excess food. Why is it considered to be excess? That’s because false hunger does not need food! It needs fellowship, love, solitude, rest, self-development, fun and pleasure, peace, and security.
Just as you said, Nika, when you finished breastfeeding, you started to gain weight. You needed more food before, but now the same amount of food exceeds the needs of your body. But you continue to overeat and, as a result, gain weight.
Endocrine diseases. In this case, it takes more time to lose weight.
For some people, it doesn’t slow down the process. They lose weight as fast as others. So even if you have some endocrine disorders, you shouldn’t worry about it.
As soon as energy balance and eating behavior get back to normal, excess weight will start to decrease.
Metabolism acceleration
– That’s so simple. The metabolic process of overweight people is slowed down and malfunctioned, to a high or lesser degree. That doesn’t mean you’re doomed. We can accelerate it. By the way, your metabolism didn’t use to be slow before. It slows down gradually for a variety of reasons. One of the reasons is irregular meals. Some people have accelerated metabolism. Many people on the planet are thin, they can eat anything, in any quantities, but they never gain excess weight. Even their bellies stay flat.
– It’s just the opposite for us.
– The others have a slower metabolism. You throw an eye on a bun…
– ☺
– …and it sticks to your hips! That’s how it works.
What are we going to do with our metabolic processes? We will boost them.
First of all, I highly recommend walking. Walking outdoors accelerates metabolism. Another great option is various thermal procedures like saunas. But consult your doctor in advance. Breathing techniques! We’ll try a special breathing technique. Then, of course, regular meals are especially important. It’s the main tool for boosting metabolism. And finally, your improper diet should become rational and balanced.
We will learn how to do it in our classes. You’ll have new “slimming” mindsets and information on how to build up your diet. We will do different exercises and apply distinctive methods. That’s what we are going to do.
But the most critical task is to dispel the myths and legends associated with obesity and overweight, adopt the mindsets and behavior of a slim person.
Nikolay Ivanovich Kosenkov, member of Petrovskaya Academy of Sciences and Arts, Ph. D. of medical science
What happens to the metabolism of an obese person? As a result of weight gain, a change in cell metabolism occurs. Metabolism skips from the Krebs cycle, which leads to the formation of lots of energy, to the pentose cycle characterized by low energy release and reduction of oxygen consumption. This type of metabolism leads to the fact that even consumption of water leads to the accumulation of hydrogen in adipose tissue. So, a person can gain weight even when drinking water.
This feature of metabolism is applied in cattle production. They give forty liters of water to pigs for efficient weight gain. If it is necessary to have a layer of meat in fat, then they give to the pig only five liters of water for several days. As you see, it’s possible to gain weight even by drinking water. It occurs because hydrogen contained in water saturates unsaturated fatty acids. We’ve got saturated fatty acids and, as a result, weight gain.
Group session of psychologist
Artyom Andreyevich Ovechkin:
– Imagine your extra pounds as weeds in a vegetable garden. Has anyone of you got cottages with gardens?
– Yes.
– Tell us, Nadezhda, what do you usually do with weeds?
– I pull them.
– What else? If you pull weeds, after a while, they appear again.
– Yes. Then we pull them again!
– Has anyone tried to exterminate weeds? Tell us about it, Anzhelika. What did you use?
– Special chemical agents.
– Do you still have weeds?
– No, I have neither weeds nor vegetable plants now.
– ☺
– You put too much effort into it. OK. ☺
Look, these “weeds” are excess pounds, their “roots” are psychological and social reasons. You used to pull these weeds, mowed them, dug them out, trampled them down, and did all the other things. No matter what you did, they are still here. The “roots” stay in the “ground”. What’s so great about our program?
N.B.! What is the secret of the high efficiency of our approach? We fight against reasons for weight gain and eliminate them by working together. When reasons are eliminated, consequences – your excess pounds – disappear either.
The average rate of weight loss is from four to nine pounds per month. The World Health Organization considers it to be the optimal and safe rate of weight loss. Multiply it by six months. What do we get? From twenty-four to thirty-six pounds! It’s not fast. But this gives your skin time to tighten up and for the spine to redistribute the load.
– In my opinion, it’s not so much.
– You can lose more pounds in the first month than over the next ones. Water gets away, swelling disappears. If you drink properly, everything will be fine. Thus, the problem of losing excess weight is complex.
– Yes, it’s obvious.
– What about the responsibility for the process of weight loss and the results achieved?
You are the only person responsible for your weight loss.
We provide psychological and informational support, and you follow our recommendations.
Please, consult your doctor regularly during our program on the psychological correction of eating habits, mindsets, and behavior.
Olga Vladimirovna Tsyganova, 28, economist, lost 110 lbs I lost sixteen and a half pounds in the first month. I felt triumphant. I followed all the recommendations, walked, and indulged myself. In the next month, I lost another sixteen pounds. When I returned to the University in September after summer vacation, my result was minus thirty-seven and a half pounds.
Imagine how proud I was. My fellow students did not recognize me. They asked what had happened, whether I was sick. I just smiled back. This was such a strong incentive for me to see the surprised faces of those who knew me.
Due to the training, my life became brighter and more enjoyable. It helped me to settle my mental problems. I realized that life is beautiful. All I need to do is to change my habits. The best is yet to come. So, I must not give up.
I have to say that it was essential for me to find allies among my relatives and friends who treated me with understanding, supported my endeavors, and didn’t troll me. My pals did great!
Group session of psychologist
Artyom Andreyevich Ovechkin:
If you follow our recommendations daily, and we help you if necessary, you’ve got the result. Got it?
– Yes!
– Before talking about the rules of the group work, I want to tell you a few words about the ones who don’t lose weight during our training. That’s fair. I am sure some of you thought to themselves: “I knew it would come!”
– ☺
– The inner voice whispers: “It’s about you. Listen attentively!”
– ☺
– Yes? Do you have such thoughts sometimes? So-called victims do not reduce weight.
Describe a person who plays the victim role.
– He blames everyone around.
– Exactly. The person does not want to take any responsibilities. He is upset at everyone; he is not guilty of anything. He always blames others. The victim blames everything and everybody, “these bloody fools”, Government and Martians. “Jupiter in Scorpio turned retrograde when I started to lose weight, that’s why I failed.” And so on. Of course, these people will not take responsibility for implementation of recommendations and weight loss. In fact, they are not ready to do anything. In a month, they come to us and say: “I’ve tried dropping weight, but it didn’t work.” All other participants are content, they all became slimmer, but the victim didn’t! Then I start to ask her: “Did you do it?” – “No!” – “What about it?” – “No.” “Why?” – “I have a family. I go to work every day. I have no time”.
Besides, there are so-called infiltrators.
These are people sent to our class by mothers, husbands, or others. They did not want to work on weight loss. But relatives or friends called a taxi, gave them a contract and sent them here.
– ☺
– Sometimes it happens this way: relatives bring the “infiltrators”, sit by the door…
– ☺ In order to prevent the “infiltrators” from running away…
– Exactly. So, imagine, a mother of an “infiltrator” sits by the door guarding her “prodigal” daughter. She listens attentively, writes down all the recommendations, reads her notes at home, does homework. As a result, a month later, her mother lost excess weight for free, and her daughter is still fat. Because the daughter did not need it!
The third (and the last) category includes so-called headhunters. They even have a kind of “wall of shame” at home with “scalps” of specialists nailed to it. “This is a doctor from St. Petersburg, he was a good person; this is a ‘scalp’ of psychologist from Moscow, he did not help me either. By the way, I was a subject of three PhD dissertations. But I didn’t give up. I’ve got a ‘special’ fat. My metabolism is tricky, so modern medicine is useless”. A man comes to us to prove himself that “modern medicine and psychology are useless, I can’t lose weight here too.” What’s going on with him? He doesn’t lose weight. Then he comes here and demands results. “What’s your name? Artyom Ovechkin? I got you! Come here…”
