When you're on a diet and feeling the pain, remember that this is precisely the time when you must not do ordinary things. For example, if an office worker decides to have only fruit for lunch while the savory aroma of meat dumpling noodles from the neighboring table keeps wafting over, what should you do? In such situations, you can start surfing the internet, learn a few phrases in Japanese, or memorize some English words. Whenever you need to eat less and are enduring the discomfort, remember to quickly learn a few sentences in Japanese or memorize some English words. This method can magically transform the emptiness of not eating into a tangible sense of "achievement." Although this sense of achievement cannot be "eaten," the happiness it brings is enough to compensate for the deprivation of not eating.
People who are overweight are often so because they love snacks and high-calorie foods, right? Therefore, when thinking about losing weight, the first thing that comes to mind is "not eating these foods." However, this also causes emotional distress, making the initial pain unbearable, which in turn makes it difficult to lose weight. Hence, an article on WebMD introduces a practical trick called the "self-deception method," which is "still allowing yourself to eat your favorite foods" and even letting you eat them every day. However, each time you eat, you only consume "a little bit." A higher level of self-deception is not buying a whole pack at once but purchasing only a small pack each time, forcing you to walk to the store every time you want to eat.
Psychological Weight Loss Method Three: When dieting, consistently do "the same thing": Benson Chen mentions an interesting approach introduced in this month's Time Magazine, explaining why people who exercise can't seem to lose weight. It turns out that after exercising or being tired all day, people often have a mindset of "rewarding" themselves. At this point, they tend to overeat, leading to weight gain instead, especially after a big meal post-exercise. As Benson describes it: "Fat kills you! All the exercise you just did was for nothing! You might as well stay home, sit on the couch watching 'Kangsi Coming,' and laugh so hard your muscles get more of a workout than from your exercise!" "You should only have a remote control in your hand, not food."
This is a method I've tried myself and found to be very effective in "deceiving" oneself. The advantage of this method is that when you see a sumptuous dinner right in front of you but can't eat it, you won't feel too frustrated. You can tell yourself: "I will still eat this; it's just that I'll save it for breakfast tomorrow!" Interestingly, the next morning, you'll find that you're not hungry anymore, and taking the food out of the fridge and reheating it in the microwave makes it less appealing. With a limited appetite in the morning, you might not finish the entire dinner turned breakfast. If you don't finish it, immediately throw it away without feeling sorry for yourself—you've succeeded for one day. Simply repeat the action of "moving dinner to the next morning's breakfast" every evening.
Psychological Weight Loss Method Four: Believe that you have already successfully lost weight.
Psychological Weight Loss Method Twelve: Know the physiological facts.
Psychological Weight Loss Method Eleven: Bad mood! Please lower your standards first.
Psychological Weight Loss Method Nine: Rational punishment method.
Psychological Weight Loss Method Eight: Emotional analysis method.
Psychological Weight Loss Method Two: Drink lots and lots of water.
Psychological Weight Loss Method Ten: Beware of the backlash of "rewarding yourself."
Ben Lin Lin Jiufu also believes that "energy" is very important. First, identify why you want to lose weight. It shouldn't be based on feelings but on clear "goals" that ideally meet the "S.M.A.R.T" criteria: S (Specific): specific; M (Measurable): measurable; A (Agreed upon): agreed upon; R (Realistic): realistic; T (Timely): time-bound. For instance: lose 10 kilograms to wear nice clothes (specific), because losing 10 kilograms reduces your size by one (measurable), because losing 10 kilograms makes you healthier and better-looking (agreed upon), because losing 10 kilograms is achievable (realistic), aim to lose 10 kilograms within six months (time-bound). Identify your true goal for weight loss and implant it into your subconscious! List your goals, follow the plan, and ultimately maintain firm belief.
Of course, besides the above eleven methods, there is a hidden twelfth method: "knowing the physiological facts." Obesity is a physiological state, not a psychological condition. Although psychology can influence physiology, physiology is still the main cause. Sometimes, it's necessary to understand how physiology works to more effectively curb your actions.
Psychological Weight Loss Method Seven: Link the act of losing weight with your sweetheart.
Ben Lin Lin Jiufu also points out that he believes it's possible to "bet" with someone you like, as you'd be willing to change your "weight" for them! I find this method very interesting—it involves informing the person you like about your weight loss journey. Even if there's no real "bet," you certainly wouldn't want to disappoint them. And while painfully dieting, continuously thinking "for her, for her" yields results. Even without "her," putting up a large poster of a beautiful woman in your room and thinking "for her, for her" as you fall asleep hungry sounds like it would be effective!
Psychological Weight Loss Method One: Save dinner for breakfast. Psychological weight loss is the "alternative" in the weight loss community, but no one can deny its role in weight loss. An ancient poem proves: "Though my belt grows wider, I never regret; for her, I waste away." This shows the effect of mental weight loss.
In fact, according to the Web skincare MD skincare study, the true "self-deception" weight loss meal is "water"! Water has no taste, doesn't stimulate appetite, and instead gives your stomach a long-term "fullness" sensation. Experts point out that our bodies often mistake "thirst" for "hunger." Therefore, it's recommended to drink plenty of water before meals, and you'll find that the "hunger" sensation diminishes significantly! Amazing, isn't it? Additionally, most office workers don't drink enough water. In reality, drinking more water not only speeds up metabolism but also "tricks" office workers into frequent bathroom trips, encouraging more movement.
Kevin Sun's idea is more straightforward. He says, "To succeed in losing weight, it's not about giving rewards but punishments!" Which is more effective, the carrot or the stick? He cites an article from "Business Weekly - Punishment Better Than Reward for Losing Weight." Researchers studied over two thousand participants, dividing them into three groups. The first group, "No Reward Group," received no incentives. The second group, "Reward Group," received fixed bonuses per season if they lost weight. The third group, "Punishment Group," had to "pay monthly fees" as penalties, refundable only after losing weight. After a year, the "Punishment Group" lost an average of 3.6 pounds, the "Reward Group" lost an average of 1.4 pounds, and the "Punishment Group" lost an average of 1.9 pounds more than the "No Reward Group."
Another self-deception method involves turning "three meals" into "six meals," eating "very little" each time; or even "nine meals," eating "super super tiny amounts." Studies show that people who eat 4-5 times a day are more likely to control their appetites, possibly because they believe they don't have to wait too long to eat again. However, despite eating smaller portions more frequently, the last meal must be "dinner," strictly adhering to the principle of "not eating anything" after 7 PM for this method to work.
Gainshin Hsiao has an interesting idea, partly excerpted from the "China Medical College Hospital." He states that blindly following peer groups or newspaper advertisements for weight loss may not be ideal. Instead, adjustments should be made based on personal routines rather than rigidly copying others' models. Is there "an unrealistic perfectionism"? That is, "hoping to restore the most ideal weight in your mind rather than the standard weight you should have," where this perfectionism doesn't allow eating an extra bite or missing a second of exercise, leading to a life filled with suffering. He quotes, "In fact, the opposite is true—these people are more likely to fail because the psychological pressure leads to unnecessary hysteria and a sense of failure."
Benson points out that page 72 of the Chinese edition of "The Secret" mentioned several things to consider before losing weight. The book says that first, you must eliminate the "idea of losing weight" from your mind. The book explains that this thought is actually the reason diets fail. It suggests that when your weight exceeds normal limits, it's due to your "thoughts." You lack the "thought of being thin" and instead have the "thought of being obese," which attracts even more severe obesity. The book outlines three steps: request, believe, and accept. Use your imagination to visualize and feel as if you are already "heavyset" and then believe you have already succeeded. This way, you can do what thin people do and finally truly become a stylish thin person.