Do you want to lose weight?Don’t focus on the number of kilos you want to lose…
Psychologists, of course, want to know why we eat too much.That’s because we’re bombarded by signals instructing us to eat. And because most people can’t be surprised after every bite if they already have enough. In addition, the saturation signal is only received after twenty minutes. Most meals do not last long.
Every day we make about two hundred decisions about our food.What kind of sandwiches, how many sandwiches, what do we drink, brag or not dessert? Most of these decisions are unconscious.
Therefore, most diets are primarily so successful.Whether we limit the number of calories, erase carbohydrates or simply eat tomato soup, those who consciously diet think about every bite. In a personal experiment, an American professor proved to his students that this works, and that everyone can lose weight. Healthy is different, but it worked: on a diet of biscuits and pretzels, he gained thirteen kilos lighter in two months.
A recent publication shows that 95 percent of people who lose weight after a diet come back just as much.In addition, the speed at which they decrease is directly related to the speed at which they increase again. If you miraculously lose five kilos in a week, you will miraculously lose another five kilos in a week.
So much for the bad news.The good news is that permanent weight loss can be learned. It only takes a bit longer than we want. Because getting easier is a learning process, not a one-off achievement. That’s exactly the error of all those who try so hard to get rid of a few kilos, says psychologist Arjan van Dam, author of The Art of Failure. Losing weight is not about the ultimate goal – performance – but about learning.
What is the difference between the two?A performance goal can be easily translated into numbers. For example: I want to be four kilos lighter in a month or lose ten kilos before the summer. If this goal is not achieved, the attempt will not succeed. There you are on the beach with all these pounds. Too fat and a mistake.
With a learning goal, you first focus not on what you want to achieve, but on what you want to learn to achieve it.And failures are also part of learning. If you have a ration of three dry crackers and an egg cake, you will learn little about healthy eating. If you try to learn healthily, you can also make a mistake in the form of a piece of chocolate. Because mistakes, says Van Dam, are part of the learning process. And, more importantly, mistakes also yield something. They encourage you to do your best or adjust your strategy.
The conclusion: Do not resonate with the ultimate goal, but focus on the process of behavioral change.Losing weight is a process of change in your head. You can also learn something. And this is only a matter of trial and error.
1.Remember that losing weight consists of different skills
Losing weight is not an ability in itself.It’s something you achieve when you master other skills well, such as self-control, motivation to train enough and insight into healthy eating behavior.
2.Focus on the process, not the result
Compare with the performance of a top athlete.In order to achieve top performance, an athlete does not have to focus on the prize, but on what is needed to win that prize. If you lose weight, it does the same: focus not on the number of kilos you want to lose, but on how you can learn to change your diet permanently.
3.Set learning goals for yourself
What do you want to improve?Formulate it as a learning goal. Mostly say no, if someone offers you a pastry, more exercise than just going up and down to your car, eating fruits and vegetables every day: you can learn everything.
4.Think about different strategies
If you want to learn something, it makes sense to try different strategies.For example, if you can’t eat healthier every day, try it every other day or just on weekdays. If that doesn’t work, move on – look for a way that works best for you.
5.Reward the efforts not to
When you learn something, it’s more important that you make an effort than what the result is.The results can be disappointing at times, despite the effort. Bewithout the effort, not the result. Remember: you learn!
6.Make it funny
Imagine how you can make the whole process even more fun.Find a sport you like to practice or go dancing. Make food that you like and that’s healthy. If you like something, you can keep it going longer.
Or try this diet….Lose 10 kilos in 4 weeks.!