Proper nutrition or so-called eating behavior and general attitude towards nutrition. How can you tell if your relationship with food is unhealthy? Attitude to nutrition

Natalia Inina- Lecturer at the Faculty of Psychology of Moscow State University named after M.V. Lomonosov, Orthodox Institute of St. John the Theologian of the Russian Orthodox University.

In 2005 she graduated with honors from the Faculty of Psychology of Moscow State University. M.V. Lomonosov in the Department of Personality Psychology. Author of the courses “Personality Psychology”, “Psychology of Religion”, “Psychology of Faith”, “Psychological Counseling”, etc. Gives a course of lectures on practical psychology at advanced training courses for clergy in Moscow at the Moscow Orthodox Theological Academy. She developed and hosted her own program “Fulcrum Point” on the Spas TV channel (2007-2009). Author of a number of publications in scientific and popular publications. Areas of interest: personality psychology, psychology of religion, developmental psychology, psychology of creativity.

Food as a marker of your relationship with yourself

Natalia Vladimirovna, there are probably no people who do not like to eat delicious food. Does this mean that each of us is susceptible to gluttony?

Not at all. Food is God's blessing and a natural human need. And the passion of gluttony arises only when concern for nutrition and one’s body becomes the center of life. For example, if a person carefully thinks about what he will eat for breakfast, lunch and dinner, mentally plays out the details of the menu in his imagination, constantly goes shopping in search of some special products and seasonings, and this takes up the lion’s share of his time, then he it is worth thinking seriously about gluttony, about why this passion takes possession of him. And if we eat to strengthen our body, to replenish our strength, then this is a completely normal process that has nothing to do with gluttony.

Very often, the attitude towards food is a certain marker of my relationship with myself, with other people, with the world, as well as the relationship with the body in general - an indicator of psychological health, of how harmonious a person is. Eating disorders in this sense often reflect a person's internal mental problems.

Let's take well-known diseases - anorexia (when a person eats almost nothing and at the same time seems to be too fat) and bulimia (when a person eats everything indiscriminately and then experiences a state close to poisoning, as well as a terrifying feeling of guilt and self-loathing) .

In my practice, there was a case when a young girl’s anorexia hid not at all a desire to resemble slender models on the covers of glossy magazines, but a colossal distrust of the world and fear of people. Her mother was an extremely domineering and controlling woman. She constantly monitored what she read, what she wore, and who her daughter was friends with. The girl reacted in a destructive way - simply stopping eating (by the time therapy began, she was eating only seeds and candies). Obviously, an unhealthy relationship with food was just a way to isolate herself from the world, and the real cause of the girl’s suffering was a difficult state of mind, tension, anxiety, distrust of people and fear of life.

Another client of mine, who suffered from bulimia, used this method to solve the problem of deep dissatisfaction with herself and the simultaneous desire to be in the center of events. She was a powerful and temperamental woman, she manipulated all her loved ones, and she had many of them: parents, brother, sisters, husband, two children. And she tried to manage everyone, demanded that everyone report to her, but at the same time constantly complained about her loved ones, who, according to her, could not cope without her.

Unfortunately, a strong desire to rule and control is common. In reality, behind this desire there may be underlying fear and anxiety that gives rise to such domineering, controlling behavior.

Another distortion of a normal relationship with food is an excessive focus on one’s health. Now, for example, a healthy lifestyle is in fashion. They talk a lot about it, write about it, conduct various seminars, create programs to help you lose weight, and supporters of a healthy lifestyle unite in clubs and support groups. And it all comes down to how much protein, fat, and carbohydrates a person consumes, how this affects his physical well-being, his sugar level.

Taking care of your health is natural, but if we are not talking about treatment for a serious illness, but about prevention, then it is unlikely that this can take up more than 10-15 percent of a person’s time from all his worries. For example, I have very nice colleagues who, taking care of themselves, bring a box of buckwheat porridge with them to work and at lunchtime they don’t go to the canteen, but eat their porridge, but the rest of the time they don’t even remember about this box, but busy with business. Amazing!

And if a person who is passionate about a healthy lifestyle, proper nutrition, has serious unresolved internal problems, he becomes obsessed with this topic, begins to calculate calories, build charts for every day and hour - devotes himself entirely to a healthy lifestyle. Everything is turned upside down: not a healthy lifestyle for a person, but a person for a healthy lifestyle; it is not the body that serves me, but I serve the body. And this is precisely what pushes us towards the passion of gluttony.

- How can you find a way out of such states?

Since the real problem of a person in such a situation lies not in food as such, but in his state of mind, in a deep loss of connection with himself, with his life, very often in dislike of himself and fear of life, it makes sense not to fixate on the problem of food, but to solve deeper existential problems related to life, feelings, goals, meanings, experiences, and difficulties that stand in the way. Then gradually the topic of food ceases to be significant - food begins to occupy the place it should, but it should simply serve our body.

A good psychotherapist can help a person with this. This does not mean that he is replacing the priest. A psychotherapist does not fight passions - he has a different task, a different language, a different terminology. It is designed to help a person clear “psychological blockages” so that they do not interfere with the spiritual development of the individual.

Spiritual efforts and spiritual ascent of a person must be supported by psychological health. It happens that people for years in confession list the same sins that cannot be overcome by willpower, self-discipline or the use of common sense. Of course, in this case it is necessary to understand the reasons, and it often happens that these reasons are precisely on the plane of psychology: for example, it could be anxiety, fear, lack of contact with oneself. Until we provide the conditions under which a person begins to be aware of himself, to hear himself, to be attentive to himself (in which a psychotherapist helps), it is useless to work with all the multiplicity of problems.

Passion trigger

- Why was the passion of gluttony considered by the holy fathers to be the first of the eight passions?

The first does not mean the most important (the most important, as we remember, is pride). Gluttony is a kind of door to passions. When we open it, other passions enter the soul.

Let us remember that the first temptation of Christ, when he fasted in the desert for forty days, was related to food. The devil suggested that Christ turn stones into bread and eat them, satisfying his hunger, and we remember that Christ answers: “Man will not live by bread alone, but by every word that comes from the mouth of God” (Matthew 4:4).

Moreover, the first temptation in paradise was also associated with eating food. Sin entered man, his nature, when Adam ate an apple from the tree of the knowledge of good and evil, located in the center of paradise. What is “evil” and what is “good” is determined by God, and man accepts this knowledge given to him by the Lord in humility and obedience. This is not about submission, it is about trust, for only in mutual trust is true obedience possible. The obedience of Adam, who did not eat from the tree of the knowledge of good and evil, is an act of trust and love for God, for his Creator.

However, if a person violates the unity of chastity, trust and love that permeated the relationship between the first man and his Creator before the Fall, doubt arises in his soul, a crafty manipulation occurs, in which the forbidden fruit turns into a coveted good. The deception will be revealed, but it will be too late. The whole life of fallen humanity is an attempt to return to God, to overcome this terrible gap.

What happens immediately after the Fall? Naturally, it turns out that there is no longed-for good, which was so expected, the person suffers a fiasco, and this gives rise to fear, anxiety and flight. We can say that at this moment the very psychology begins - the psychology of fallen man - with which we, as psychologists, have to deal.

There is fear of the future, doubts in oneself, in one’s capabilities, distrust of others, an attempt to replace faith with power, an attempt to replace love with wealth, and so on and so forth. Passion prevailed over man only because he did not resist lust and was not completely faithful to his Creator.

Food is the simplest, most obvious, most natural thing that is always in front of us. Food itself, eating food, is not yet a passion, but it can become one if we lose contact with God, lose loyalty to Him, succumb to false lusts, mirages that promise us pleasure, but always lie. This is why the holy fathers say that gluttony is the trigger that sets into motion all other passions.

- How does this trigger mechanism work?

- Let's take for example a passion that is common to many - vanity, arrogance. How is it related to gluttony? The child asks: “I want this crispy top” or “I want this crispy chicken leg...”. In general, the piece is tastier and larger. A picture familiar to everyone! Such a self-centered desire: the best is for me. In childhood it is innocent, but often as an adult, a person treats himself, his loved one, the same way - me, me, me.

If gluttony has taken possession of us, if this first door into the human soul is open, then other passions will enter - stinginess, love of money, and despondency. I would not have risked asserting this with confidence (although this is clear to me as a psychologist) if I had not read this from many holy fathers of the Church. And from a psychological point of view, this is absolutely true, because subordinating oneself to passion will inevitably lead to the loss of oneself, and therefore to anxiety, which will force a person to save money, save, even if this is not necessary, not to share with others out of fear before tomorrow, to a lack of faith, to fear of life, pushing into depression and despondency.

In general, I am convinced that behind any passion there is a deep-seated fear, mistrust, anxiety, a desire to stock up on something or insure oneself in some other way, and globally this is a loss of connection with existence, the ability to love and trust not only God and people, but also oneself to yourself.

- What does a healthy relationship with food look like in everyday life?

- I would say that a monastic meal can be called a healthy example of an attitude towards food: in monasteries they usually eat simple food in small portions and get up from the table quickly.

I was told about a meal on Mount Athos. The time allotted for the meal is only enough to have time to eat what is served to the table. There is no opportunity to talk to your neighbor or savor the food. They quickly refreshed themselves and dispersed - everyone returned to their obedience. This is a normal attitude towards food: it strengthens the body, and does not subjugate a person to itself.

- But in monasteries on holidays there is abundant and tasty food on the tables...

- True, but the holiday meal is never about the food. This is a shared existence in which we rejoice in each other. If this is breaking the fast, we rejoice in God, we eat food with gratitude, with love, reverently. At the same time, we see each other, feel the joy of the other. And then the meal becomes joy, a continuation of the Last Supper.

The same can be said regarding the tradition of hospitality. Hospitality is a virtue because I am entertaining the guest. I don’t bake pies for myself, but for the guest, I’m ready to give him the last piece. And that’s when food turns from a curse into a blessing.

However, when people gather at a common table not to see each other, to enjoy the meeting, to communicate, but only to eat deliciously and enjoy culinary delights, then what happens next? Either quarrels, conflicts, fights, or indecent fantasies, flirting, fornication, it depends on the degree of depravity. Man falls into his flesh, into lust, into instincts.

You can overcome lust only with faith and will, make a decision, show self-discipline, understand what consequences this will lead to if you don’t stop yourself. It is, of course, not the body, but the mind that helps to perform this act, to say “stop” to yourself.

"Anesthesia" of sexual addiction

- Is fornication a passion of the same nature as gluttony, does it have a similar development mechanism?

There is a difference, it mainly lies in the consequences of passion. A glutton only harms himself. Gluttony is a relationship with yourself. And by fornication they harm not only themselves, but also others.

But let's look at the passion of fornication more closely. Very often one problem actually has completely different roots. For example, parents complain about their child’s bad behavior, but it turns out that they themselves do not allow him to take a step. A person complains about unfair treatment, but it turns out that he himself treats others without due attention. And behind the passion for fornication, when practical work begins, other grounds, violations, and problems are often discovered.

If we talk about sexual addiction, then it also has existential spiritual components, such as a deep unconscious fear of death, a repressed feeling of inner emptiness, and deep loneliness. But there may be problems of a different kind - childhood trauma, sexual abuse experienced at a young age, destructive, pathological relationships in the parental family. As a result, a person “throws” into sexual addiction in search of “anaesthesia”, quasi-consolation, but, naturally, he does not find any consolation, but falls deeper and deeper into addiction, losing healthy guidelines for life.

The passion of fornication is a more fundamental problem than just sexual addiction, and it is greatly connected with the spiritual sphere of the individual. If we turn to etymology, then “fornication” and “wandering” are words with the same root, and they are close in meaning. This is a kind of care, sometimes a search, but for a false goal. A person wanders in search of something, his soul is restless, searching, but looking not where something valuable and important lies.

This also applies to other passions. The task of passion is to captivate the whole person, all his levels: both physical and mental, but above all the spiritual level, because it is this that determines a person’s connection with God. Therefore, the fight against passion is not just a fight against lustful thoughts, which is what the philistine idea of ​​asceticism usually boils down to. This is a struggle for a person, for the development of his personality, in the Christian understanding - for his salvation.

Therefore, the task of a psychologist is not simply to provide a means of resistance, but to direct a person towards revealing the best properties of his soul, towards self-acceptance, so that as a result of this self-disclosure, the lustful thought will be defeated.

During adolescence, a person experiences a hormonal explosion. How to help a teenager overcome prodigal desires? Should you openly discuss these sensitive topics with him?

Yes, in adolescence, a child quickly experiences what physiologists call a “hormonal storm.” The body is rebuilt, the appearance changes, new problems arise, often overwhelming the growing child. He finds himself, according to Tolstoy, in the “desert of adolescence,” when the previous supports in the form of family and school are shaken, and new ones have not yet been formed, and at the same time he finds himself in a zone of dangers, including those related to the sexual sphere.

But behind the external signs, as I already said, there may be other problems. The main one is the gap, the internal conflict between “I want” and “should”, that is, between desires and reason. Behind this global discrepancy there is self-doubt, fear, loneliness, and many other typical teenage problems.

The task of both the psychologist and parents is to help get through this period. We must not forget the extremely negative impact of mass culture, which has turned vices into virtues. Therefore, parents need to be on alert, try to become friends with their children and help them cross the abyss and not fall into it.

I believe that there are no taboo topics in conversations between parents and children - that’s another matter, how, with what intonation, what language talk. Let me remind you of the words of Marshak, who, when asked how to write books for children, answered: “Exactly the same as for adults, only much better!”

Parents must take care, firstly, to build trust between them and the child, and secondly, about their readiness to talk with the child on any topic, including topics of close, intimate relationships. It is no secret that many parents spend a minimal amount of time communicating with their children, and often reduce this communication to shouting, demands, and reproaches.

One case filled me up. A young man of about sixteen came to me. In a conversation, he admitted: “I feel terrible because I’m the only virgin in our class!” I found out that he couldn’t talk about it with anyone in the family, because it wasn’t customary to talk heart to heart there. And the guy was tormented by this question, he felt insecure, lonely, and believed that he was an outcast. It was these things that worried him, not sexual experiences. He believed that since he was not like everyone else, that meant he was worse.

I told him: “I am very grateful that you decided to talk to me about this. I cannot demand that you remain chaste. I can only say what I think about this based on my life and professional experience. You, of course, are free to follow the example of your friends (by the way, it’s not a fact that they all lost their virginity, it could be bravado). But I know that if you do this just to keep up with your friends, then for the rest of your life you will remember this first experience as something very far from that beautiful thing called love. But when you meet a girl with whom you fall in love, and your love is mutual, and you decide to get married because you cannot live a day without each other, then your intimacy will be part of that great love that will fill your hearts and bring you both are truly happy!”

It so happened that a few years later we met again, and it turned out that he then managed to refrain from temptations. He actually met his love and they got married. I didn’t ask whether my predictions came true, but looking at him, I realized that in front of me was a happy young man, loving and loved.

To summarize my thought, I would say that everything requires moderation and common sense. Any extremes are always bad. In my opinion, talking to teenagers about sex freely and “in an adult way” is inappropriate, since this topic is delicate even for an adult, and a teenager is extremely vulnerable, his feelings are heightened and vulnerable. Such conversations require respect, caution, and sensitivity. But not speaking at all is also wrong. This is usually due to parental reluctance to take on the burden of responsibility and waste their mental strength.

Eros is the first step, and fornication is the first obstacle

Many unbelievers intuitively understand the sinfulness of theft or, for example, adultery, but the church’s attitude towards sexual relations outside of marriage is unclear. Why is fornication a sin?

I would expand this question: how to explain to a non-church person that sin destroys integrity? Does this only apply to prodigal passion? What about the idea of ​​the goals and meanings of life? How can you explain to a non-church person what salvation or immortality of the soul is? There is an abyss between these concepts and secular consciousness, which, as it is said in the Gospel, is impossible for a person to cross - only with God everything is possible. Christ came to lead us across this abyss, and each of us, to the extent of imitation of Christ, can help another to do this.

But, in my opinion, it is impossible to give a general universal answer to a particular and each time unique question. This is why such a science exists - psychology, to help find a specific answer to this question, and again, not in the most general form, but in a specific form.

Indeed, in secular society it is believed that there is nothing dangerous in fornication, that it is a kind of “relaxation”, “stress relief” and is generally “good for health” (by the way, urologists or gynecologists often talk about this when consulting their patients). What can I say? If we draw some analogy, then according to this logic there is nothing wrong with regular drinking - it relieves stress, relieves stress, and prevents atherosclerosis.

Arguments of this kind may seem convincing until we look at the statistics of deaths, broken families, degradation and mental illness of millions of our compatriots who follow this path. Returning to our topic - behind the euphoria from casual relationships there may be dependence, subordination of the entire inner world of a person to this obsessive passion, and this will inevitably lead to waste of oneself, loss of integrity, and ultimately - complete degradation of the individual as God's plan.

Man lives, as it were, in two worlds. On the one hand - in the horizontal plane, and in this regard we are talking about that psychology that may not be directly related to spiritual issues, that is, about motives, needs, social roles, emotions, affects, etc. But there is also a vertical dimension. It was this dimension that the outstanding psychologist Viktor Frankl spoke about as the spiritual space of a person, in which he truly becomes himself in the full sense of the word. This is the space of personality, the space of moral choices, high actions, the experience of overcoming one’s egocentric desires.

In other words, in a person there is always a struggle between the ordinary and the sublime, the egocentric and the altruistic, between comfort and personal effort; ultimately, this is a clash between the profane and the sacred in the human soul.

The task of a psychologist is not to act as an adviser, much less a judge, but to create such conditions so that a person can rise above himself, above his ego, and grow spiritually.

This is where psychology comes in! If a person does not realize his true intention, then he cannot assess from a spiritual, moral point of view whether it is evil or good. He will find various self-justifications, confuse himself to such an extent that he will begin to pass off good as evil and vice versa, that is, he will lose touch with the spiritual reality of his existence.

As for the methods of combating fornication, there are means “against” and there are means “for”. As a rule, the means “against”, such as oaths and prohibitions, are much weaker than the means “for” - ideals, goals, values. The highest is love, which puts everything in its place.

“Love will teach you everything,” Archpriest Boris Nichiporov liked to say, answering a question about sexual compatibility that was fashionable in the nineties. Love is understood in several forms - eros (unity), philos (unanimity) and agape (unity of spirituality). These three hypostases make up one whole!

But in fornication, eros separates and begins to play a destructive role and, perhaps even worse, it takes on the role of primacy in love. Eros, oddly enough, in this case emasculates love, instead of complementing it, or rather, revealing its fullness through itself. Not to mention the fact that eros, being autocratic, reduces another person to a simple means, a tool, a “partner.”

I will quote the words of Viktor Frankl: “Love is the only way to understand another person in the deepest essence of his personality. No one can understand the essence of another person before he has loved him.” Eros is the first step on the path to the fullness of love, and fornication is the first obstacle.

Do you think that you understand the issues of proper nutrition after reading a couple of articles in women's magazines? Do you think that the notorious “don’t eat after six” and eliminating fat from your diet will help you get rid of subcutaneous fat? You are very mistaken. A healthy, beautiful and slender body is achieved in a more balanced way.

To prevent excess weight from returning, you must follow the following principles of proper nutrition:

Balanced diet. This means that you must regularly receive your individual norm of BZHU (proteins, fats and carbohydrates);

Thirst and hunger are equivalent for the body. If the feeling of hunger does not go away after eating, it means that the body does not have enough water. The daily norm is 0.3 ml. per 1 kg of weight;

Seasonality in the diet. In the warm season, include more fresh vegetables and fruits in your diet. They are much healthier than those sold in stores in winter;

Learn to cook. Fast food, canned food and instant food are rather not healthy, but harmful to our body and pollute it. And this directly interferes with weight loss;

Chew your food thoroughly. Small and well-chewed pieces are digested much faster in our body. This is why eating “on the go” is not beneficial for our gastrointestinal tract;

The main part of the diet is before lunch. It’s not for nothing that doctors and nutritionists make lunch the largest in terms of food volume. In the morning, our body has not yet woken up, and carbohydrates in the evening go mainly into fat deposits;

Breakfast is a very important meal of the day. Our body spends energy even during sleep. This is why, even if you eat a hearty meal at night, you feel hungry in the morning. Don’t neglect breakfast and make it as complete as possible;

Cooking method plays an important role. It is best to stew or boil food when cooking. Or steam it. It is these methods that preserve the nutrients in cooked foods to the maximum.

• The best foods to cook and eat are:
• Fruits and vegetables. They contain a lot of useful substances. You can eat much more vegetables, because... fruits are significantly higher in calories.
• Fish. An excellent source of healthy fats such as omega fatty acids. In addition, fish is a protein product, and the body spends more calories digesting it than it receives.
• Brown rice. Unlike white, it is a source of healthier fast carbohydrates, which are slowly absorbed by the body and give the body a lot of energy.
• Buckwheat. Contains a large amount of amino acids, which puts it on the same level as meat. An excellent protein source for vegetarians.
• Nuts. Source of vegetable fats. This makes nuts a must in your diet. The main thing is not to eat too many of them.
• Cottage cheese. Most of the calcium needed by the body is found in dairy products. That is why it is worth including cottage cheese in your must-have foods for regular consumption.

95% of those who have lost weight return to their previous weight because they do not do psychological work on themselves - they do not develop skills that would help them maintain the result. While losing weight, they know only two words “should” and “cannot”, which after losing weight turn into “no longer necessary” and “already possible”. In the meantime, they are losing weight, languishing from an obsession with food, dreaming, thinking about food, suffering from any restrictions, all day long they are tormented by the question “What to eat?”, jumping from one diet to another when they need to work on a healthy attitude towards nutrition.

Losing 5-10-20-30-60 kg by putting your teeth on the shelf and taking a tight rein on yourself is not success. And if, while losing weight, you manage to develop eating disorders, then it’s also difficult to call it successful.

Successful weight loss is when maintaining the result comes naturally to you, when you have managed to understand yourself and your needs, maintain or, conversely, develop a healthy relationship with food.

What is a healthy attitude towards nutrition?

1) Understanding that there will always be food
Many people overeat not because of hunger or increased appetite, but because of the “now or never” thinking. For some, this happens on a holiday, when one piece of cake is not enough, because “birthdays come once a year.” Some people overeat while traveling, trying to try all the exotic dishes that are not available at home. And some people eat a whole bar every day instead of a 15-gram portion of chocolate, and half instead of one slice of pizza. Most often this happens with a feeling of anxiety or discomfort: “I don’t have any left,” “I have to finish the last piece,” “I won’t try this again,” “I can do it once a year,” etc.

You can enjoy one serving if you are not in a hurry and understand that the food will not disappear anywhere. author Ekaterina Golovina It is important not just to refuse, but to realize that now the body does not need it / does not contribute to weight loss / does not have any benefit. To change your attitude towards food, you need to learn to enjoy it, and not stuff yourself - take it in a calm environment, putting aside worries and focusing on its taste.

2) The ability to listen to your body signals
Probably everyone has a friend who eats absolutely everything and as much as she wants, but at the same time remains slim. The key word is as much as he wants. This is called a healthy attitude towards your diet. Most thin people don't have a good metabolism, but an internal sensor that tells them... And in obese people, the connection between the brain and the stomach is often disrupted, so they are advised to eat for about 20 minutes so as not to listen to the signal from the stomach that there is no free space.

3) Refusal to repeat past negative experiences
Once upon a time, I ate candy or cookies every day, watched movies with a bag of chips, cooked a lot on holidays and almost always felt depressed and lethargic, and also weighed 85 kg, was dissatisfied with myself and lacking self-confidence.

By giving up this experience, improving my nutrition, and falling in love with training, I lost 30 kg, and at the same time my attitude towards myself and life changed. Eating a lot of food made me fat, so when determining the size of my portions, I am guided by the real needs of KBJU and the feeling of hunger/fullness. Holiday feasts unsettled me for a long time, so I only cook light snacks or celebrate holidays outside the home. If I eat candy, cookies, chips, it is extremely rare. I admit that past negative experiences led me to 85 kg and consciously refuse to repeat past mistakes.

4) The ability to enjoy and prolong pleasure
Have you ever seen how ordinary people eat? Not losing weight/swinging, but simple slim people. No? Go to a cafe and have a look. They communicate, take breaks, are not in a hurry, they are here and now. For them, food is a background; they enjoy the atmosphere and communication.

Yes, you can enjoy not only the food, but also the surroundings. Or you can enjoy your food slowly, prolonging the pleasure. Like good wine, favorite music, pleasant company. I once mentioned the habit development exercise from the book Mindfulness by Penman/Williams. In the first chapters they give another good exercise, “Chocolate Meditation.” The point is to eat one square of chocolate for as long as possible, noting all the shades of its taste. This exercise completely changes the way you perceive food.

5) The ability to give time to your desires
What do you do if you want, for example, ice cream? How quickly do you decide to buy it and eat it? What guides you when choosing a portion? I always recommend to my clients to bide their time instead of running to the store at the first thought. I suggest they distract themselves (many people have a list of distracting activities) for twenty minutes, and only then decide. In most cases, a person understands that he is already old enough to indulge his desires, but if the desire is still as strong, then he can eat ice cream, provided that it is a small portion and it fits into the KBJU.

6) Refusal of assessments
A healthy attitude towards nutrition is, first of all,... There are no “good” and “bad” foods. There is food that the body needs and food that the body does not need. When 10-20% of calories are allocated for the latter, and 80-90% for the former, this reduces the likelihood of breakdowns, allows you to stick to the diet longer and maintain the result later. No restrictions, no cheat meals, no gluttony. Controlling the KBZHU gives more freedom than it seems, but psychological work on oneself is necessary.

Hello, dear readers!

Food has always served man as a resource for the healthy existence of his body. However, as his lifestyle evolved, he learned to get more than enough of it. After this, eating began to bring people not only feelings pleasure from taste and relaxation, but also became a way to fill their free time.

In the modern world, food manufacturers, who wisely take advantage of our weaknesses, every time offer everyone advertisements for tasty, but not always healthy food. Therefore, a person unconsciously falls into this addiction, he begins to develop obesity, and this is already a serious problem.

How to change your attitude towards food? Each person solves this issue differently. Some start limit yourself in food and use laxatives, diuretics or new-fangled drugs to lose weight.

Others try to study this issue from all sides, find the reason, understand themselves and completely change their attitude towards the concept of eating food. Of course, the second direction, according to experts, is more correct.

Therefore, I will tell you where to start and how to choose the right one. strategy fight extra pounds so as not to harm yourself.

The food and fast food industry makes us gain extra pounds faster and faster. And the problem doesn't only affect adults. According to statistics, 52% of Russian children aged 8 to 12 years suffer to one degree or another from being overweight and, at the same time, from various complexes predetermined by social clichés and standards. It can be stated: almost every Russian has thought about losing weight at least once in his life.

Is it possible to lose weight on a diet?

Some people succeed in this, while others suffer from excess weight, jumping from diet to diet. It doesn’t matter whether the result is achieved or not: the feeling of hunger is one of the basic human instincts, and it is precisely this that often prevents us from coping with nightly raids on the refrigerator. You can try different weight loss methods: the Kremlin diet, Dukan, the Cindy Crawford diet, Janice Dickenson, especially risky ones promote extreme methods. Among the most popular, as those who lose weight joke, are the “cigarette” diet (includes an endless amount of coffee and cigarettes) and the “gastritis” diet (eat a piece of cheese in attacks of hunger). Some recipes are ridiculous and unsafe at the same time, others are too difficult to follow on your own... And here it is, the thunderstorm and killer of all diets and hunger strikes, His Majesty, a food breakdown.

Why are we getting fat?

We get fat because food has become a reward and an outlet for us! Judge for yourself: failure, failure or stress - and now we eat them up, finding temporary and imaginary relief. Triumph, success - and here we are... eating again, celebrating another victory...

Any person who is permanently losing weight is often unaware of one simple fact: if something is wrong with their weight, the reasons should be sought not only in the office of a nutritionist, but also in a psychotherapist. Because you can starve and dream about food, and in the end you will get an even greater, almost manic, food addiction. Often behind uncontrolled appetite there are resentments, grief, dissatisfaction with oneself, obsessions, addictions, fears, anxieties, etc. And we try to hide behind food, running away from problems and drowning in fat deposits.

Can you regulate your hunger?

Is it possible to regulate the feeling of hunger? Some colleagues will not agree with me, but I will say: within reasonable limits - it is possible! Of course, it is completely impossible to stop eating, but there are approaches that can significantly reduce food addiction. The author's method of prolonged reflexology, the Golden Needle, based on influencing special corporal points, is one of the most effective options. In 2016, I presented a new method, “Eastern Wisdom: Evolution,” based on implanting invisible threads into corporal reflexogenic points that work for 3 months and enhance the effect of the Golden Needle.

How to change your attitude towards food?

However, simply blocking your appetite is not enough: you need to change your attitude towards food itself.

Constantly exchanging experiences with foreign colleagues, I have collected all practical knowledge and skills into a special psychological course, which allows you, in just one day, to examine your own food reactions under close scrutiny, understand, accept and realize why and why exactly you overeat, and fundamentally reconsider your eating behavior so that the path to slimness becomes not exhausting, but easy and enjoyable.

Secrets of being slim

The course is called “Secrets of Slimness”. Why secrets? Because each of the techniques is patented and presented only in my course. Why is it important to monitor your eating behavior? Because we either rapidly lose weight, suffering from malnutrition, or we break down and start compulsively eating everything!

What does the course provide?

As a result of completing the course, patients:

• form qualitatively new eating behavior
• return an important sense of proportion to your body
• begin to love their body and learn the true reasons and motives for gaining excess weight
• increase the desire for results
• easily adjust to a new healthy lifestyle that is acceptable to them
• feel beautiful, desired, free here and now
• and of course, get rid of extra pounds!

Doctor of Medical Sciences, nutritionist Mariyat Mukhina

Remember, friends: food is not only needed to maintain vital functions, it gives us a sense of security, pleasure, harmony, and finally, it is an important means of communication. Your attitude towards food demonstrates your attitude towards life in general.