The cover of a book that sold well a while ago said, "You don't have to lose 30 kilograms, but you will always lose 3 kilograms." Maybe you, like me, regard losing weight as a lifelong career! Last month, I promised to dance Duoyan Zheng. This month, I promised to run every weekend, but I finally got lazy. Originally, I wanted to say that it is rare to stay up late during holidays, and then comfort myself that getting enough sleep is helpful to lose weight (in fact, it is useless to sleep too much).
Maybe this is the nth time this year that you have said that you want to go on a diet to lose weight, but instead of losing weight, you have gained weight. The more you lose, the more annoying you get. Eat more and more. I saw that my colleagues and friends who ate cookies in the afternoon didn't gain weight. Why?
? ■ "Overweight" does not mean "weak willpower"
Psychologist Roy Baumeister pointed out that most people who lose weight by dieting will eventually recover.
It's only a matter of time before you get fat again. Oprah Winfrey, a well-known talk show host, once successfully lost weight through diet control and fitness, and even published a book, which promoted many related enterprises, but she finally gained weight again. Roy Baumeister called this phenomenon Oprah Paradox: Even people with extraordinary willpower may not be able to control their weight "continuously".
In fact, his research found that people with high self-control are only slightly more successful than the average person in controlling their weight, which is insignificant compared with their achievements in other places.
■ Dieting will make you fatter. Is it really because the basal metabolic rate has dropped?
If you lose weight as your career, you may have known for a long time that dieting will reduce the basal metabolic rate, and even know that you can lose weight by eating 85% calories every day, and then you secretly lose weight every day 15%. But what you may not know is that another culprit that really makes dieters fat is the "what-the-hell effect", which is more academically called anti-regulated diet. When you find yourself breaking the precepts today and exceeding the original calories, you will say to yourself: "What the hell!"
"Reduce tomorrow" is the most beautiful lie in the world, and the weight is gradually accumulated from "no matter what" again and again!
One study asked dieters and non-dieters to walk into the laboratory hungry, and then asked dieters to eat more than the standard calories set in their hearts. Then, a small sandwich is served for everyone to enjoy. It turns out that non-dieters can easily answer how many sandwiches they have eaten (nonsense, because they have just eaten, right? ), but dieters can't answer, either underestimating or overestimating.
We think that dieting is a kind of self-supervision, but when dieting, there is only one supervision we really do: set calorie limits, and once you cross the line, whatever!
■ Saying no in your mouth will make you want it more.
Let's do an experiment: Have you ever heard of the round boy in Muka Zoo? Then, try to do something else the next minute, and don't think about round boy this minute! Absolutely not! Please do something else now.
Did you just roll around with a round head? Psychologically, this is called "invasive thinking", and the more widely known name is "white bear suppression". The more you suppress yourself and ask yourself not to think about something, the more vivid it becomes. This is why when you are lovelorn, tell yourself not to think about him, but to think about him constantly; That's why, the more someone keeps emphasizing that "he and I are just good friends, and we can never be together", the more likely we are to be together in the end.
The "tired state" caused by rejection and depression makes you feel more strongly about life.
The study found that after the experiment, people who watched touching movies and refrained from crying ate half as much ice cream as those who could shed tears freely. Willpower is often associated with food, because self-control needs to consume glucose in the blood. Therefore, psychologists have also given it a very sad name, called "self-depletion" (or self-depletion) (from this article, psychologists are really the world's favorite scientists to help name). In short, the biggest enemy of dieters is not calories, but a dilemma:
A. it takes willpower to stop eating;
B. willpower must be maintained by eating.
So you may convince yourself: "Stay in the green hills, you are not afraid of running out of firewood" or "You can't eat hot porridge in a hurry" and relax the dieting restrictions. As a result, if you accidentally exceed the "boundary", you will "leave it alone"!
■ Replace "can't eat" with "eat later"
Since dieting doesn't work, what should we do? Roy Baumeister emphasized that a really effective method in psychology is to tell yourself to eat later. The evil psychologist decided to let the subjects watch movies. They each have a room and an m & amp； M chocolate seduced them. Participants were divided into three groups. Before watching a movie, tell yourself:
A. Eat a lot: Imagine yourself eating chocolate while watching a movie.
B. Dieting group: Tell yourself not to touch any chocolate.
C. delayed enjoyment group: tell yourself not to eat now and eat later.
After really starting to watch movies, DaTuan really ate more chocolate. But it's definitely not as simple as a fool thinks. The examiner said to the subject, "What a coincidence, you are the last subject today, and you just have some chocolate left. You can eat while filling out the questionnaire. " And then leave the room (secretly weigh yourself afterwards). It was found that the delayed enjoyment group ate much less than the dieting group. Strange, isn't the delayed enjoyment group going to enjoy chocolate "later" How can they eat less than the dieting group without supervision?
Roy Baumeister pointed out that for the brain, the effect of telling yourself to "eat later" is equivalent to "eat now". Delaying pleasure can also satisfy your three wishes at once:
(1) "Wait a minute" is a little easier than "Never". Especially before going to bed, we are all moved by our friends' midnight snack. My own way is to get a "eat box tomorrow" and throw cookies and snacks in (or put them in the refrigerator). Generally, you don't want to eat so much tomorrow, or you forget to eat (your memory is not good at all! )。 (However, please read this article before using this method! )
(2) Delaying pleasure is happier. The happiness of eating later = the happiness of food itself+the happiness of waiting. This is why we usually like Friday, because the expectation itself is very refreshing.
(3) Reduce depression and consumption. Just because you don't need to suppress yourself too much, you need to eat less glucose.