Doctors from the Canadian Centre for Nutrition have developeda five-day mini-course to combat nighttime trips to the refrigerator. You will need 8-9 days to say goodbye to this bad habit. Five of them should be followed by the proposed program, and then consolidate the results. The main thing is to strictly follow all the recommendations. So, let's get started.
1st day
The main thing is to startWhy do we need to fightyourself? It's very simple: extra calories will never give you, but, on the contrary, will add extra centimeters to your waist. In addition, by overeating at night, you do not allow your body to fully rest at night, forcing your internal organs to work actively. The way to overcome temptation is to eat little and regularly. Some experts also advise to completely eliminate sugar. But few can do this. Therefore - good news. Sugar in small quantities is not harmful, but necessary. If you are a desperate sweet tooth, a light dessert after an early dinner will help you resist the temptation to eat something sweet before bed.
How not to eat at nightSuch desserts can be:•half a cup of light ice cream•pudding•a slice of low-fat muffin•a bowl of fresh fruit salad•a waffle with light syrup and low-fat creamThe next problemIt's 9 p.m., you're sitting peacefully in front of the TV. And then, like a bolt from the blue, an unearthly beauty of a strawberry shortcake, or a huge slice of steaming pizza, or delicate scoops of creamy ice cream appear before your eyes. And now your legs are moving towards the refrigerator. Stop. Tell yourself that you will eat your favorite treat, but in 10 minutes. If you manage to hold out for 10-15 minutes, the temptation will recede. While the time drags on, support yourself with the following thoughts:
1.Two minutes of pleasure are not worth an extra 500 kcal and long pangs of conscience. 2. One treat leads to another, and it will be difficult to stop. 3. All your efforts should not collapse because of a moment of weakness. 4. You had a normal dinner and do not feel real hunger. 5. You will never eat if you are bored, angry, offended, carried away by a movie or TV show. 6. If you resist, you can be proud of yourself. Remember, your success or failure depends only on you. Homework Cut out a photo of a woman you admire or want to be like from a magazine and hang it on the refrigerator.
Day 2
Appetite TricksYesterday we learned to tell ourselves“no”. Today we will learn about little tricks that will keep us from impulsive purchases, and therefore, overeating. After all, if there is no unhealthy food in the house, you simply will have nothing to eat at night. The only problem is to keep yourself from going to the tent for ice cream or a pack of cookies. But if you have children, you simply cannot throw out all the tasty things from the house. What will help you? 1. Sugar-free mints - few calories and fresh breath instead of extra pounds.
2.Brushing your teeth - as soon as you feel an irresistible urge to go to the fridge, go to the bathroom and brush your teeth thoroughly. The brain will receive a signal: we just ate and are getting ready for bed. 3. Scented candles with a sweet smell - research has proven that they can help overcome cravings for sweets. The smells of banana, cherry, strawberry, apple and orange are especially useful. If you don’t like the idea of candles, buy pocket inhalers with these aromas at the drugstore. Homework Write a few useful aphorisms on a piece of paper and pin it in a visible place. For example, this one will do: - We are what we eat. I will eat healthy food and become healthy and slim.
3rd day
Fighting nervous overeatingAfter boredom stress- the most common reason for overeating. Either the kids are on their ears, or the husband got up on the wrong side of the bed, or he gets stressed at work - a modern woman has enough reasons for stress. And an evening trip to the refrigerator is the easiest way to forget about problems and give yourself pleasure. You are an adult, reasonable person. Think about it: can food really give you a feeling of comfort? 1. Deal with your problem. If the cause of stress is your children, talk to them or plan a conversation - come up with some solution. But do not eat. 2. Pamper yourself: lie in a hot bubble bath with a cup of herbal tea.
3.Visualize yourself as beautiful and slim, like the woman whose photo you hung in the kitchen - remember your first homework assignment? Would such a gorgeous lady overeat at night? 4. Buy a video tape with fiery aerobics and dance until you drop every night. Your goal is to refrain from evening snacks for the next few days. After completing the course, it will be difficult for a couple more days, but then you will easily forget about the bad habit. Homework Knowledge is power. Write down everything you eat during the day. To lose weight, you need to consume about 1500 kcal.
4th day
Boredom is the main culpritovereatingTV is one of the main reasons for late-night feasts. Advertisers know very well that a picture is worth a thousand words. If you watch TV for two or more hours every night, try using that time to do the things you put off during the day. Even better, try to improve yourself.
1.Choose only those programs that bring new information and knowledge, and switch during commercial breaks. Don't just turn on the TV. 2. If possible, surf the Internet. There is a lot of interesting stuff there for travel lovers, history lovers, fashion lovers, animals lovers - there are plenty of options. 3. Sign up for evening courses in a foreign language, embroidery or, for example, computer graphics. You will become a more developed, erudite person and learn to resist advertising slogans designed to control your actions and your wallet. Finally, you will not get bored while watching programs, which means you will forget about snacks. Homework Think about and make a list of subjects or areas of activity that interest you. Every evening, when you most want to look in the refrigerator, devote exactly one hour to your hobbies.
Day 5
Everyone needs supportSo, the last day has comeof our mini-course. If you have abstained from evening treats in the previous four days, you are on the right track to completely getting rid of the bad habit. Now you are experiencing the same symptoms as people who quit smoking. Believe me, after the seventh day you will get rid of the irresistible urge to break the ban. To make it easier to survive the critical moment, check if you follow the following rules: 1. Eat a hearty breakfast every morning. You will be charged with energy and speed up your metabolism for the whole day. 2. Eat little, but often. 3. Don't forget about a hearty but light dinner with a low-calorie dessert. There are no ideal people, so don't beat yourself up if you suddenly "break down". Just remember all our advice the next day and keep fighting.
