การควบคุมน้ำหนักเป็นเรื่องที่ทำได้ยาก และสร้างความกดดันให้กับหลายๆ คน บางคนยิ่งควบคุมกลับยิ่งน้ำหนักเพิ่ม เรามีวิธีที่ช่วยให้คุณควบคุมน้ำหนักอย่างได้ผล และมีความสุขไปกับมัน
ประการแรก อย่าไปตั้งเป้าว่าเราจะต้องเพอร์เฟ็กต์ นั่นเป็นการสร้างความกดดันให้กับตัวเองมากจนเกินไป บางคนถึงกับเลิกกินอาหารที่ไม่มีประโยชน์ไปเลย รวมทั้งอาหารที่เป็นจานโปรดของพวกเค้า การทานข้างนอกบ้านกับเพื่อนจะเริ่มน่าเบื่อ การทานอาหารกับครอบครัวจะเริ่มตะขิดตะขวงใจ เพราะคุณจะเลือกกินอาหารอย่างระมัดระวังจนทำให้ท้ายที่สุดแล้ว ความเครียดจากการต้องตั้งใจเลือกกินขนาดนั้นจะทำให้คุณตบะแตกและกินอาหารประเภทที่ไม่มีประโยชน์เข้าไปจำนวนมาก ดังนั้นคุณควรจะอะลุ้มอะหล่วยให้กับตัวเองและกินอาหารที่ไม่มีประโยชน์บ้างเล็กน้อยในบางครั้ง
ประการที่ 2 ใช้จิตวิทยาแบบย้อนกลับ แทนที่คุณจะบอกตัวเองว่าเลิกซื้ออาหารแย่ๆ คุณเพียงแค่เพิ่มอาหารเพื่อสุขภาพลงในตะกร้าช็อปปิ้งของคุณแทน ดังนั้นเมื่อคุณหิวหรืออยากจะกินอะไรขบเคี้ยว คุณจะได้มีทางเลือกของอาหารดีๆ ลงท้องแทน อาหารเพื่อสุขภาพ สามารถหาซื้อได้ง่ายๆ จากร้านสะดวกซื้อที่มีจำหน่ายอาหารสดอยู่ในแพ็คสะอาดเรียบร้อย เรียกให้คุณหยิบกลับไป
ประการที่ 3 อยู่ให้ห่างจากเครื่องชั่งน้ำหนัก เลิกพฤติกรรมการชั่งน้ำหนักเป็นประจำทุกวัน น้ำหนักในแต่ละวันของเรานั้นไม่ได้สะท้อนถึงสิ่งที่เกิดขึ้นจริงกับร่างกายของคุณ และน้ำหนักของคุณสามารถเปลี่ยนแปลงขึ้นลง 1-2 กิโลกรับได้ ขึ้นอยู่กับภาวะน้ำในร่างกายของคุณในขณะนั้น หรือหลังจากที่คุณเข้าห้องน้ำ การเช็คน้ำหนักตัวของคุณง่ายๆ ลองเช็คกับเสื้อผ้าที่คุณใส่ประจำดูว่าคุณรู้สึกว่ามันคับขึ้นหหรือหลวมขึ้นบริเวรณเอวและหน้าอก นั่นก็เป็นตัวชี้วัดที่ดีอย่างนึง
ประการที่ 4 หยุดทำกิจกรรมน่าเบื่อ ส่วนใหญ่แล้วเรามักจะกินขนมจุบจิบเพราะว่าเรานั่งดูทีวีเบื่อๆ และเริ่มอยากจะหาอะไรกินจุบจิบแก้เหงาปาก ลองทำกิจกรรมที่ใช้การฝึกสมองดูแทน หรือดูรายการทีวีเกมโชว์ที่ต้องใช้สมองคิดตามไปด้วย หรืออ่านสิ่งที่น่าสนใจ หรือคุณอาจจะวางชามผลไม้ไว้ใกล้ๆ โซฟาตัวโปรด เพื่อคุณจะได้คว้ามันได้ง่ายๆ
ประการที่ 5 เพลิดเพลินกับอาหาร การควบคุมอาหารจะไม่ได้ผลเลยถ้าอาหารของคุณรสชาติเหมือนกระดาษ การรับประทานซุปกระหล่ำทั้งอาทิตย์อาจเป็นเรื่องที่ไม่น่าสนุกเท่าไหร่นัก คุณรู้ดีอยู่แล้วว่าอาหารประเภทไหนดีต่อสุขภาพ ลองเลือกเมนูที่ถูกปากคุณเพื่อคุณจะได้เพลิดเพลินไปกับมัน อาหารสดบรรจุกระป๋องบางอย่างนั้นดีต่อสุขภาพมากกว่าอาหารสด และยังให้รสชาติที่ดีอีกด้วย
ประการที่ 6 จงอดทน กรุงโรมไม่ได้สร้างขึ้นภายในวันเดียวฉันใด การลดน้ำหน้กก็ไม่ได้เป็นไปได้ในเวลาข้ามคืนฉันนั้น ดังนั้น คุณควรตั้งเป้าหมายในการลดน้ำหนัก 0.5 กิโลกรัม ใน 2 สัปดาห์แรก และอีก 0.5 กิโลกรัมในอีก 2 สัปดาห์ถัดไป นั่นทำให้คุณพิชิตเป้าหมายได้ง่ายมากขึ้น และในเวลาไม่กี่เดือนก็จะทำให้คุณลดไปได้ถึง 3-4 กิโลกรัมเลยทีเดียว
ประการที่ 7 อย่าใจร้ายกับตัวเองมากนัก อย่าโมโหหากว่าวันนั้นคุณมีวันที่ไม่โอเค และท้ายที่สุดคุณทานอาหารแย่ๆ ไปทั้งวัน แค่บอกกับตัวเองว่าวันนี้เป็นแค่อีกหนึ่งวันใน 14 วันที่เราทำพลาดไปไม่เป็นไร ทุกคนย่อมมีผิดพลาดกันได้
ประการที่ 8 พยายามหาแรงสนับสนุนด้านบวก ไม่จำเป็นต้องจากมืออาชีพก็ได้ เพื่อนหรือครอบครัวผู้ซึ่งสามารถให้ความคิดเห็นในเชิงบวกจะช่วยให้คุณรู้สึกดีขึ้นในวันแย่ๆ บางคนที่อาจจะยังเรียกคุณว่าอ้วนอยู่ คุณอย่าไปสนใจเพราะยังมีอีกหลายกำลังใจให้คุณ ดังนั้นทำใจให้มั่นคงเข้าไว้
ขอบคุณผลิตภัณฑ์อาหาร CP Sustainability
ติดต่อเรา
Happy Loosing Weight regimen
Break Free From Binge Eating
- Stop Trying to be perfect, we sometimes get obsessed with a start of a new diet and try and delete all bad foods that were also our favourite foods, eating with friends became boring, family meals were awkward and eventually stress gets to you and you end up binging on all the bad foods, so allow yourself a little of what you think is bad
- Use reverse psychology, instead of telling yourself to delete one bad food, actually just add one good food to your shopping list so when you feel like a snack you can quickly grab that healthy alternative siting in the fridge on the top shelf smiling at you and saying ‘eat me please’
- Stay off the Scales:- Stop weighing yourself every day, daily weigh ins don’t reflect what’s really happening in the body and weight can vary by 1-2kg daily depending how dehydrated you are or the last time you went to the toilet. A better reflection of weight loss is how do your clothes fit you, do they feel looser around the waist, hips and chest
- Stop Boredom, we often grab a snack because we are bored in the evening watching TV and just want something to nibble on, try and do something that activates the brain, watch a quiz show or read something interesting or have a bowl of fruit next to your favourite armchair so you can just grab a snack
- Enjoy your food:-No diet is going to work if it tastes like cardboard, cabbage soup for a week yuk! Come on you know which foods are healthy and which are not so try and choose something healthy that actually tastes nice and you will enjoy.
- Be patient:”- Rome wasn’t built in a day, weight loss isn’t going to happen overnight so set a goal of losing 0.5kg in the first 2 weeks of dieting and then 0.5kg each week after that, that’s easy to achieve and over a few months can sensibly lead to 3-4kg total weight loss
- Be Kind to yourself, don’t get angry with yourself if you have a bad day and end up eating binge food the whole day. Just tell yourself it was one mistake out of 14 days and we all make mistakes.
- Get positive support; it doesn’t have to be a professional. A friend or family member who can give you positive comments and help support you when you have a bad day. Someone that doesn’t call you fat but someone that tells you, you are on the right track and doing well and they can see the difference in you, support you when you have a bad day be open with.
Thank you CP Sustainability
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