This time, you must lose weight successfully.
You told yourself that.
However, it is very good to use the annual card of the gym for three or five times; It was agreed to give up snacks, and it broke down in less than two days; Determined to eat lightly and healthily, I quickly went out to play at the invitation of my friend. ...
Repeated battles and repeated defeats, repeated defeats and repeated battles. Year after year, there is no end.
Can we only live so fat all our lives?
No, as Dr. Susan Pierce Thompson said, "It is your birthright to be happy, slim and free."
Susan is an associate professor of brain and cognitive science at the University of Rochester, an expert in dietary psychology, the president of the Sustainable Weight Loss Research Association, and the founder of Bright Diet Solutions. She has experienced depression, drug addiction and food addiction, which led to obesity and painful life. However, through the open-line diet, she successfully lost weight, became slim, happy and healthy, and did not regain her weight in the next ten years.
Susan Pierce Thompson's book "Ideal Weight, Starting with Remodeling the Brain" introduces how the human brain prevents us from losing weight, which leads to our repeated failure to lose weight. She created a revolutionary plan to lose weight: giving up sugar, flour, snacks and ration, which is called open diet. As long as you abide by these four clear boundaries, you can restore your brain to a healthy state, lose excess weight quickly, and never rebound.
Strangely, people usually think that willpower is an infinite psychological force. As long as we concentrate, we can use it at any time.
Therefore, when you lose weight, you should be able to control yourself with willpower in the face of various temptations from the outside world. Losing weight is the result of our weak willpower.
But in fact, willpower is not what we think, it is on call.
Roy baumeister, a professor of psychology at Florida State University, is the most authoritative expert on willpower in the world. He published a book called Willpower.
He thinks that the energy consumed by our willpower comes from glucose in our blood. Willpower is a physiological mechanism. Like muscle, it will consume energy during use, and if it is used too much, it will cause fatigue.
It turns out that willpower is a limited thing, just like an account, which needs to be recharged and can be completely exhausted.
And there are many places in daily life that need to waste willpower, from deciding whether to delete an email to controlling our emotions.
According to Brian Wansink, a scientist, we make an average of 22 1 food-related decisions every day. 22 1! How much willpower does it take to resist these temptations on the way to lose weight?
Therefore, when you come home from a busy day's work, you can't help but open the mobile phone takeaway APP and treat yourself with fried chicken. Don't blame yourself for weak willpower. This is simply because your willpower has been exhausted in a day's work and needs to be supplemented urgently.
It is a myth that you can lose weight without rebounding by willpower alone.
People's impression of sugar and flour always stays on food, especially in the era of lack of clothes and food, and they always like sweets inexplicably.
In recent years, people have gradually realized the harm of sugar and flour to health.
In the book How to Prevent and Treat Cancer, the famous Japanese physician Hiroyuki proposed the relationship between "sugar" and cancer:
"What is the life energy of cancer cells such as cancer cells? They don't rely on oxygen to breathe like normal cells, but mainly rely on glycolysis for their livelihood. These tumor cells have a very strong ability to break down sugar, which is about 20 times that of blood. If blood flows through the tumor, about 57% of blood sugar is consumed by the tumor. This shows how much cancer cells like sugar. "
Mark, Dean of the American School of Functional Medicine? According to research, Dr. Hyman estimated that sugar is eight times more addictive than cocaine.
Eight times! This is worse than drugs.
So is flour. After each grain is crushed, the surface area increases exponentially, which makes it easier for our digestive enzymes to process it to obtain glucose, which makes our blood sugar level fluctuate more, which leads to higher insulin level, and finally makes our body resist leptin.
20 17 published in The Lancet, a prospective study of urban and rural epidemiology, entitled "Association of fat and carbohydrate intake with cardiovascular diseases and mortality from five continents 18 countries: prospective cohort study", one of the viewpoints is:
"Higher carbohydrate intake increases the risk of total mortality. In the survey, the group with the highest mortality rate has a carbohydrate energy supply ratio as high as 77.2%. "
You know, the essence of flour is carbohydrates.
Therefore, on the road of losing weight, we should put a correct attitude, look at sugar and flour again and change the stereotype of them in the past.
Dr. Susan Pierce Thompson introduced her bright-line diet scheme in "Ideal Weight, Starting from Brain Reconstruction".
The term "bright line" was put forward by Roy baumeister in Willpower. It was originally a legal term, but here, it represents a clear, concise and clear rule, which means complete prohibition without any exception.
There are four bright lines in the bright line diet plan: no sugar, no flour, no snacks, and quantitative eating.
The core of this scheme is that it can fill all kinds of willpower gaps that appear on our way to lose weight.
Because since it is a bright line, it is zero tolerance and there is no ambiguity. It gives us clear rules, we don't have to think about what to eat, and the consumption of willpower is less.
In addition to these four bright lines, the book also describes various specific details and props of the plan to help us get through the initial weight loss period, so that obeying the bright lines will eventually become our spontaneous behavior, just like brushing our teeth every day.
In particular, the open-line diet does not need to cooperate with exercise, which is a plan without exercise.
Indeed, exercise has many benefits, but it is not very helpful to lose weight.
Dr Timothy Church of Louisiana State University conducted a study in which he studied 464 postmenopausal and overweight women. The results show that exercise can't help people lose more weight.
Because exercise makes the human body more prone to hunger and consumes more willpower. The destroyer in the brain will come out to take advantage of the loopholes: eat, just finished exercising, it's okay.
Then all your previous efforts will go up in smoke.
We often hear this sentence, losing weight is a woman's lifelong career. Why? Because we have always been determined to lose weight-start losing weight-effectively lose weight-gain weight in a closed loop and live again and again.
The "open-line diet" proposed by Dr. Susan Pierce Thompson in "Ideal Weight, Starting with Brain Reconstruction" is to break this closed loop and help us regain a "happy, slim and free" life.
There is no doubt that this is our right.