Psychological Barriers

Hunger is a bodily signal that you must eat; the desire to eat, however, is a psychological need. Suppressing your appetite can lead to overeating; you should learn moderation rather than forcing yourself to eat. When you feel the urge to eat, analyze whether you want a "small taste" or a "large meal," and savor your food slowly to satisfy your taste buds. Don't regret or feel guilty after...

This article answers questions in a question-and-answer format about how to prevent rebound weight gain after successful weight loss, including dietary principles during the maintenance period, the definition of rebound, the management of post-weight loss camp side effects, and difficulty in controlling appetite. It emphasizes returning to a normal diet and coexisting with food in a friendly...

This article addresses non-hunger eating behaviors caused by emotions such as loneliness and stress, proposing specific coping strategies, such as delaying eating by 15 minutes, brushing teeth, or chewing gum. The article emphasizes the importance of distinguishing between physiological and psychological hunger and suggests stimulating the production of weight-loss hormones by eating slowly...

This article explores the relationship between stress and dieting failure, analyzing the multiple sources of stress faced by modern women (work, family, and social roles). It offers methods for stress relief, such as taking a break, talking it out, being forgiving of yourself, letting go of housework, exercising, using humor, and reducing caffeine intake.

This article presents the results of implantable gastric electrical stimulation in a multicenter study in Europe and a clinical trial in the United States, analyzing its weight loss effect, safety, and the application value of this tool for patient selection.

This article continues to present the first set of weight loss meal plans at the 5020 kJ (1200 kcal) level. It details the specific menus, ingredient quantities, and cooking methods for breakfast, lunch, and dinner from Thursday to Saturday, and includes daily calorie and nutritional data.

This article argues that smoking does not lead to weight loss but rather harms health. Weight gain after quitting smoking is attributed to snacking and metabolic changes. It also emphasizes that cooking methods (using oil, sugar, and salt) have a significant impact on food calories, and even healthy ingredients can fail to lose weight if improperly processed.

This article explains the principle behind exercise's ability to promote weight loss by increasing fat and sugar consumption and improving cardiovascular function. It points out that strenuous exercise may lead to premature aging and that moderate aerobic exercise should be chosen. The article also outlines principles for obese individuals to select exercise programs: tailored to their...

This article details low-calorie cooking methods developed by hospital nutrition experts, including various salad dressings (yogurt dressing, paraffin oil mayonnaise), oil-free tomato sauce, roasted chicken pieces, braised mixed meats, nutritious mashed potatoes, and stuffed artichokes. These methods significantly reduce calories while ensuring deliciousness.

This chapter delves into the topic of slimming and beauty exercises. It introduces the basics of aerobic exercise, lists exercises that burn 300 calories, and explains how to create a personalized exercise prescription.