(1) The preparation work in front of Dr. Phil's diet is more important than the specific methods, and there may be a lot of typing here.

Obesity is a selective disease. It's the same as smoking, drinking and taking drugs. Most of us who are trying to lose weight fail again and again, often leading to getting fatter and fatter. We must learn how not to fail first.

To succeed, we need self-confidence. We have lost confidence because of the heavy burden again and again. The less confident you are, the more likely you are to fail. Every time we fail, we lose some confidence, which is a complete vicious circle. The first step now is to stop this vicious circle.

We all know that we should set clear weight loss goals for ourselves. The most common thing is that we will say that I will lose 20 pounds this month. I will lose 95 pounds by the end of April. That sounds very encouraging to me. But calm down and ask yourself, except for a few people, are there really 99.9% people who can't lose 20 pounds a month? Have we set ourselves on a path of failure? Many things can't be done by everyone. You can do it yourself. Think about it. Do you have any friends who eat high-calorie junk fast food every day, but they are still as thin as bamboo poles? Setting pleasant goals that are actually vague and unrealistic will only lead to our failure again and again.

Now I ask you, "Can you reduce 1 kg?" Listen carefully to your heart, is it telling you, "Of course I can lose weight 1 kg. Anyone can do it " Do you feel your abundant confidence? What's the use of thinking about those 10 kg and 20 kg without losing the first kg? I can't sleep tonight, and I'll lose 20 pounds tomorrow. The road comes step by step. Eventually, we will lose those 20 pounds. Why choose the road of 99.9% failure instead of this one? I want to be thin 1 kg? Self-confidence is the key to success. Our self-confidence can no longer make us toss about. Start the first step of losing weight now. Weigh us and write it down in capital letters. I want to lose 1 pound (your weight is-1). Oh, let's take gold as the unit. Then measure our whole body. To help us cross the platform safely from the neck circumference to the upper arm circumference in the future.

To solve a problem, we must first admit that we have this problem. We are not superman, we are not even strong. Man's self-control is limited. People who need to lose weight have weak self-control over food. Overeating is the only main reason why we failed to lose weight.

Try to lose weight all day. When I get home tired and hungry, I will stare at a plate of chocolate candy on the table and consume my self-control. We all know that we will fail in the end. We will not only eat chocolate candy, but also hate ourselves very much. We will say to ourselves in the mirror, you are really worthless. Go to hell.

Self-control, like energy and feelings, will be used up. Now think about how many traps you have set for yourself at home. How many snacks are consuming your self-control for a long time? We gain weight for no reason. Without the environment that makes us fat, there will be no fat people. Stop setting traps like this and do the math yourself. Don't force yourself to be stronger. Our self-control thinner than paper can't stand the temptation.

(2) Not giving yourself a chance to fail is the aim of Dr. Phil to lose weight. Let's start from our home now and create an environment that won't fail.

Take a big garbage bag. Clean up all the junk food in the house. All the snacks. Foods that have been made into finished products. Candy, biscuits, cakes, instant noodles, beef jerky, sesame sauce, bread, peanuts, preserved fruit, sugary gas water, fruit juice, etc. Let the family only have fish, meat, vegetables and coarse grains (rich noodles are not coarse grains). Give this bag away or throw it away.

Looking at that bag of junk food, you may be reluctant or unwilling to throw it away. Our parents taught us not to waste things when we were young. Calm down and think about it. How long will it take us to lose 2 or 3 pounds of fat after eating that bag of junk food? Believe me, for those of us who have 20 or 30 extra fats, throwing away those junk foods wastefully is the best thing we can do for ourselves.

Dr. Phil believes that obesity is because we have established an obese environment for ourselves and developed a lifestyle that makes us obese. So he wants to help us change these little by little. What he said in the book is trivial, but everything he said is easy to do. It really works. His main purpose is not to lose weight quickly, although many people lose weight quickly according to his practice. He wants us to change our environment and living habits and not give ourselves the chance to gain weight.

Dr. Phil asked us to eat only high-cost food. That is, things that are troublesome to cook and difficult to eat. If you can pick up a thing, eat it first and then chew it, then it is not what you should eat. So be prepared to cook by yourself. The dishes should be washed. The meat should be cut. It is difficult to eat together. Both vegetables and meat should be chewed. The cake can almost be eaten in your mouth.

Before each meal, stop and ask yourself, is this high-consumption food? Did I do it with kung fu? Does my mouth have to work when I eat? If not, don't eat it.

Of course, some people can't cook (it's time to learn), or sometimes they are too busy to cook. Then we must abide by the second rule. It tastes terrible. We must abide by both. It's troublesome to make, but difficult to eat. The effect will be much better.

Daily recipe design

Basically, we can eat all raw things. Fish, meat, milk, vegetables, coarse grains, fruits. When you throw away that big bag of junk food, it's time to buy food and meat. If you lose weight like this, you won't have to go hungry. But you only need healthy vegetables, fish, meat and so on in your refrigerator.

Eat five meals a day. It can't make you hungry.

Be sure to have breakfast.

10 extra meals.

lunch

Extra meals around 3 or 4 o'clock

dinner

How much do you eat per meal?

How much to eat is simple and intuitive.

It's easy to eat coarse grains in America. Whole wheat bread and brown rice are everywhere. The price is higher than that of white rice and white flour. But you can buy them anywhere. I wonder if there are coarse grains to eat in China?

Breakfast is about protein, milk and eggs 100 calories+a portion of coarse grains or vegetables.

The extra two meals can be a fruit and a medium-sized apple.

Or a protein and an egg.

For lunch and dinner, take a plate with a diameter of 20cm, draw a cross and divide it into four parts. One part is protein, a piece of fish or meat the size of a poker box, one part is coarse grains, and the other part is vegetables.

(3) Look at the table to eat.

Dr. Phil's solution to the problem has always been simple and easy, and it will certainly work. This step must be done. After two or three weeks, you will understand that obesity is really caused by living habits. After a few months, eating slowly will become your new habit. Doing so will ensure that you will consciously stop overeating.

Breakfast and two extra meals. It will take at least 5 minutes. 15 minutes is the best.

Two main meals. It takes at least 30 minutes. 45 minutes is the best.

The amount of each meal has been mentioned before. A long time doesn't mean you can eat more. You should use this time to eat a certain amount of food.

Cook the meal and put the watch on the table. Start with the meal you are eating now. Look at your watch and eat every time. Measure how long it takes you to eat.

I always thought I was a slow eater. I don't know. I spent five or six minutes having lunch and dinner until I actually looked at my watch. Don't trust my feelings. Be sure to look at my watch

If you eat fast, use the following methods to slow down your eating speed.

Put the rice on the table. Wait five minutes. Then start eating.

Don't eat with useful tools such as spoons.

After each bite, put down the fork (chopsticks) until all the food in your mouth is swallowed, and then eat the second bite.

If it doesn't take 30 minutes, make sure you have a glass of water and take a bite. When all the food in your mouth is swallowed, take a sip of water and then take a second bite.

If it doesn't take 30 minutes, stand up and make yourself a cup of coffee and tea while eating. Stretch and take a few steps. Eat it when you come back.

We must stick to it.

(4) Exercise

This is the next chapter, but I think mm may be doing it according to Dr. Phil's method. Let's stop here for this article.

Dr. Phil says exercise is very important. If you want to lose weight successfully, you must exercise, but the correct exercise is more important.

Aerobic exercise. Six times a week. About an hour at a time.

If you never exercise, start with a 30-minute walk twice a week and increase it to one hour a day, five or six times a week.

Choose what you like, fast walking, running, skipping rope … whatever.

What many women ignore is weightlifting and strength training.

And this is indispensable, especially when you lose the last 5 10 pounds.

No matter how hard we try, we won't have hard muscles, or even see them at all. Doing muscle exercise is not for watching, but because muscles will make our whole body symmetrical and consume fat, which is the best helper for us to lose weight.

Three times a week, muscle exercises, sign language exercises and the like are divided into upper and lower parts.

Monday: Aerobic exercise+upper body

Tuesday: Aerobic exercise

Wednesday: Aerobic Exercise+Lower Body

Thursday: Aerobic exercise

Friday: Aerobic Exercise+Upper Body

Saturday: Aerobic exercise

Sunday: no exercise

Monday: Aerobic exercise+lower body

This arrangement is because we must give the body time to recover, especially muscle exercise. Too much is harmful.

Exercise is the same as diet control. Be sure to be moderate. Excessive dieting results in overeating. The result of excessive exercise is harmful to your health. Even aerobic exercise should be stopped at least once a week. Muscle exercise should be strictly observed.

(5) Riot prevention

Riot (1)

Many people think that dieting and fitness can help them lose weight. They don't know that there are two more important factors in a healthy body. Living environment and living habits. Many times, what really causes us to lose weight is the living environment and living habits. We must change these things bit by bit.

Be sure to eat five meals a day and eat on time, because not eating for a long time will consume too much willpower and cause overeating.

Be sure to eat at the appointed time. Breakfast and dinner take 5- 15 minutes. Chinese food and dinner take 30-45 minutes. Even if you eat very little, you should eat on time.

Designate a place to eat at home. (kitchen table). Don't eat anywhere else in the house.

All the food in the house is in the kitchen. There is no food in any other room.

If you are not hungry after eating, make your own menu and list the vegetables and meat you want to buy.

Buy food only when there is a menu. When you get to the market, buy it and leave. Do not turn around.

Only when you are full and not hungry can you buy food and meat. In the vegetable market, bypass the place where cooked food is sold and only go to the place where fresh vegetables and fresh meat are sold.

I want to go shopping. Walking is a good opportunity to burn calories. I must eat at home before I go out. I only go to places that sell beautiful clothes and shoes. (The best way to motivate myself to lose weight) I have to bypass the places where snacks and food are sold. I don't want to go to those places. If I want to go, I should look at the slim and beautiful women around me. Generally speaking, I can control myself.

Try not to eat in restaurants. If you can, you can postpone dinner and socializing. If not, eat low-calorie boiled vegetables and other foods in advance. Be sure to eat it within the specified 30 minutes. It's no good eating fast. At the meeting, concentrate on talking. Try to stand and sit away from food.

If you want to buy food, just buy part of a meal. If you must buy more, eat separately. Pack the extra parts or throw them away.

Practice every meal. Every meal will have some food left over. Even a leaf of vegetable, even a little meat residue, will do. Try to eat leftovers at every meal.

You know, sometimes we are our own worst enemies.

Many times, we are our own biggest enemy. The first thing we have to do is to understand that many times we are lying to ourselves and setting traps for ourselves.

For example, one day you went out to eat with friends and ate a small piece of cake. You start telling yourself more. Anyway, I have already eaten the cake, and this time I lost weight. I might as well eat more. This kind of self-talk is typical among alcoholics and drug addicts. Now the survey shows that this kind of self-deception behavior is more common among obese and overeating people. If I only eat a small piece of cake, of course, the weight loss plan will not be ruined. But we always try to drag ourselves into the water. We told ourselves, "I've already eaten the cake anyway, and this time I lost weight." I might as well eat a few more pieces. "

Another way for us to drag ourselves is to say "I am so poor" to ourselves. "This is really unfair. Others can eat delicious food, but I can't. " "I hate giving up the greatest enjoyment of life, food." Why do I have to work so hard to lose weight? Nobody else will gain weight. ""I'm so hungry. " "I can't go out to eat again. "

Generally, the reason why we hurt ourselves like this is because of insufficient nutrition, which leads to psychological imbalance and depression. In order to get rid of this feeling, we began to frame ourselves. This idea of "I am so poor" will eventually lead us to find a feeling of compensating ourselves by eating.

Usually, we will tell ourselves this over and over again until we force ourselves to overeat. This kind of self-talk is very harmful. The shadow that wants to drag us down is hard to get rid of once it catches us with its ghost claws. It will keep attacking us. If we don't face these lies correctly, our chances of losing weight are slim.

Challenge the shadow that hangs over us.

Now we realize that many times we are deceiving ourselves. When we say something to ourselves, we must face it and challenge it.

In order to distinguish right from wrong, we must put any thoughts we have on the trial bench and ask ourselves four questions. These four questions can be used as a measure. If what we say to ourselves is reasonable and constructive, asking ourselves these four questions will give us encouragement, affirmation and control. If the shadow is making trouble, ask ourselves these four questions. We'll catch it in a minute. When we are used to everything, we must ask ourselves these four questions.

The first question we have to ask ourselves is: Is what we say to ourselves true?

Most people don't question what they say to themselves. For example, one of my former patients, Dan, often overeats.

His explanation is, "when I am alone at home, I can only eat."

I asked him, "Is it true? Is there really nothing else to do at home alone? Is there really nothing you can do at home that has nothing to do with food? "

When Dan carefully examined his own conversation with himself, we discussed the evidence about its authenticity. Dan himself listed countless things he could do at home.

From now on, treat everything you say to yourself as a true or false question. "Is what I said true?" "Can I prove it is true or false?"

For example, when you say to yourself, "I just ate a small piece of cake, it's okay." Ask yourself, do I have any evidence to prove that this sentence is true? Ask yourself, how many times have I been violent because of a small cake, a biscuit and a candy?

Maybe you never thought of it that way. If you don't evaluate what you say to yourself and see what is true and what is false, then you will blindly do what your shadow says. From now on, you must question what you say to yourself. Pick out the lies you made up and lied to yourself. No matter what you say to yourself, ask yourself this sentence. "What I just said is true? Can I prove that this is true? " If it's fake, take it out of your head and throw it in the trash can.

If what we say to ourselves passes the first level, then ask ourselves the second question. Are we thinking of ourselves?

To be sure, there must be some ideas and opinions that have taken root in your mind. You hold on to them, because you can use them as an excuse and defense for overeating once and for all. Typical examples are

"My friends always drag me to dinner", "My family is fat", "I socialize too much", … ..

When you say this to yourself, are you really thinking of yourself? Let's analyze it.

When you have this idea, you lock yourself in the typical "I am the victim" circle. Because only in this way can you make excuses for yourself. Because you are the only one who can hear you talking to yourself. If you don't test, question or face what you say to yourself, you are deceiving yourself voluntarily. In the past, you accepted your excuses too easily. Now is the time to change.

Let me ask you, can you help you lose weight by seizing the excuse that you are a victim and shifting the responsibility for your failure to lose weight to people or things around you? Will this bring you happiness, peace and satisfaction? Does this excuse work? If your answer is "no", don't listen to your own excuses. Throw these excuses out of your head, such as "My friends always drag me to dinner", "My family is fat" and "I socialize too much".

There are no victims in this world, only people who voluntarily jump into the trap. You created your present situation. You have created an obese environment for yourself and developed an obese lifestyle. You have made countless excuses for yourself. Now it's time to formally face up to your own problems and solve them.

Level three. Is what you say to yourself good for your health?

When you tell yourself, "I can lose weight without eating", "I threw up at night" and "I'm tired from exercise" … ask yourself, is this good for your health? Now it's time to understand that these words will only do harm to your health. The next time you tell yourself that you are tired from exercise, say to yourself, "Thank you for telling me this. How helpful you are to me! " ! "Then put on your sneakers and go out for 30 minutes.

Fourth, does your soliloquy help you lose weight?

I can't say it any simpler. If your goal is to lose fat, reach a standard weight and have a strong body, you must test whether your self-talk is helping you achieve this goal.

With the goal of having a beautiful figure, is your current thinking helping you achieve this goal? If you want to be beautiful and healthy, you should keep telling yourself that "this diet won't work." Can living "this diet is too difficult" help you achieve your goal? Is your thinking and attitude pushing you towards the goal of losing weight? Or are they dragging you away from a healthy and beautiful figure?

Healthy, rational and positive self-dialogue.

Healthy, rational and positive self-talk will tell you the truth and make you treat life correctly. If there is a problem, admit that there is a problem here. Have a sincere dialogue with yourself. For example, "I'm not completely out of control. I can be responsible for myself. What must I choose: keep overeating or take care of my health. This is my own choice. It is completely under my control. "

In the past, negative conversations would get in your way. Now, I want you to throw away those negative and self-deceiving thoughts. To do this, when you have a negative conversation with yourself, you must face it and reply to it positively, rationally and healthily. The following table will help you learn how to do it.

When you say to yourself: My family and friends unite to think that I am fat, and they have been dragging me to eat and cooking for me. So I can't help being fat.

Answer yourself: losing weight is my own business. If I don't want to eat, no one can let me eat. This is my own responsibility. It has nothing to do with anyone.

When you say to yourself: I haven't lost weight this week. My plan to lose weight fell through.

Answer yourself: I have reached the platform period. This is a good phenomenon. Prove that my body is adjusting itself. Prove that my weight loss has achieved results.

When you say to yourself: This is too difficult for me to do.

Answer yourself: as long as I keep working hard, I will definitely achieve my weight loss goal.

When you say to yourself: I won't succeed.

Answer yourself: I will stick to it anyway. As long as I do it in the right way, I will succeed.

When you say to yourself: I haven't exercised too much. I won't cut expenses.

Answer yourself: If I give up, I will be so fat all my life. I will never give up. I will carefully look at my schedule and take fitness as the most important thing.

When you say to yourself, I have gained two pounds. That's disgusting.

Answer yourself: I want to see my weight loss diary last week. See where I can improve.

When you say to yourself: I'm going to lose 5 Jin this week.

Answer yourself: I will follow the weight loss plan every day. No matter how much I lose, it's a good thing.

When you say to yourself: I hate my thighs. They are so ugly.

Answer yourself: I am learning to like my body. I look much better now than before I lost weight.

When you say to yourself: I can't go out to play anymore.

Answer yourself: No. The better my figure, the happier I will be. The more opportunities I have to go out to play. Going out to buy nice clothes is far better than going to a restaurant with a mouthful of fried food.