twelve Years ago I had a rest in sanatorium near Kustanai. Arrived in the morning, walked all the required for the settlement offices, settled in the room and felt pretty hungry from the road. Held before lunch and went into the dining room. When the waitress gave me a plate with some fragrant soup, the first thing I thought, "wow, what a scoop!" By this time I already ate a salad, and my hunger subsided, like a well-fed dog in a warm kennel. The soup was very tasty, but I finished barely half portions. The second suffered the same fate, and the bun did had to carry away "for later" — she would simply not fit.

On my health card, the doctor made the appointment of a "Diet — table No. 5". In this diet, a lot of what is not included: spices, fried, fatty, salty. However sanatorskaya cooks perfectly coped with in order to prepare the allowed foods gentle ways of handling very tasty food. When possible, I asked the waitress to bring me a half portion so as not to waste food hurl. Because to eat ALL that was offered on the menu, it was simply impossible.

three days later there was a long weekend in honor of the national holiday. Since the resort is located close to the city Kostunica often visit there on weekends or holidays. And at the next table at lunch located new family: dad, mom and two children of primary school age. "Why such small portions?!" indignantly and loudly, to the audience, asked the head of the family once appeared in front of them plates. Her mother supported her, and they are half the dinner discussing how "these grabbers prices shamelessly tear up and even feed as it should not be". They ate all cleaned for all three days, but in between visits to the dining room I noticed them in the grocery store in the transition between buildings. And now the question on filling: what I have and members of this family were weight class? I think it is easy to guess: very different. In the family, including children, had overweight.

Today I will not go into all the reasons why people gain weight. Focus on only one: a belief about what sizes should be serving. Most often it involves a large portion or Supplement of the ordinary. Where does it come from? Perhaps from a survivor to a hard and hungry time of my grandfather/parents. When food was objectively little, no portion might not seem too big — I had to eat for the future. Probably from hard work and a much greater expenditure of energy in earlier times. When there was no widespread mechanization of labour, modern transport and a huge number of representatives of sedentary work, a person was required significantly more calories to replenish energy. Perhaps there are still some sources of formation of ideas about portion size. As there is a belief about what lunch should always include the first, second, third, dessert, salad and appetizer. Well, whatever it is supposed to dining etiquette.

as a result, the amount of food that is considered "sufficient", far exceeds the volume of the stomach and the necessary calories. And if we add a couple of beliefs about "don't leave your power at the plate" and "society of clean plates", imbibed many from childhood, it becomes clear how many people acquire extra weight. Because the extra weight is primarily the difference between intake and expenditure of energy. In most cases, the reduction of consumption and increase in consumption will lead to reduction of body weight.

Again — we will not touch all the psychological reasons why people are stuffing yourself with unnecessary food. They sometimes go away in childhood and deeply into the unconscious. Let's try to focus on portion size. Try to ask yourself questions:

- when and how I learned/and what must be the portions?

- as when I found out/and that should consist of Breakfast, lunch, dinner?

- how and when I learned concerning what should be the mode of eating?

- if in childhood, what consequences could come, if I'm broke/and the rules?

- what are the rewards I got/and if you ate it all or asked for the refill?

- what are Proverbs, sayings, phrases, quotes brought me significant adults arguing?

- experienced if any of my ancestors famine, shortage of food, dramatic events, losses associated with that?

- what are the portion sizes have people I know? How does it correlate with their weight?

- how often do I assess the level and quality of catering establishments for serving sizes?

- if I allow myself to leave food on your plate if you feel full? Home? ? In a cafe/restaurant?

- what emotions cause I have a big/small portion?

- it seemed to me sometimes that I eat less food, but eat everything out of habit, because it's necessary?

- do I know my consumption rate and energy consumption?

you May think of some more questions related to the size of the portions and frequency of eating. Take the time to reflect on these questions and answers. You may find that your beliefs are outdated and in the current life situation are wrong and harmful. You might want to change them to more efficient and useful on their own or with the help of experts. In any case, changes in life, in body, in character occur most often just after analyzing and adjusting any beliefs, attitudes, values. On the one hand, it's a difficult job, on the other, its efficiency is very high.

This work increases the awareness (or creates it if it initially was not). And being conscious, one begins to understand what is good and what is bad, what is useful and what is harmful, what works for him and against him. And discovers that he had not so much food as he thought about it. Or not so often. Or here is the food he needed, and that one. And gets the opportunity to make choices on their own and not under the influence of stereotypes, templates and scripts, imbibed almost with their mother's milk.

Oh, and finally share the experience of my friend who visited at some yoga retreat. As one of the exercises participants were asked to pair up and take turns to feed each other, and have someone feed was blindfolded. A lot of what they discovered in themselves as a result of this exercise: about basic trust and awareness about their own feelings and emotions, about fears, shame, etc. But most importantly, almost all found that when they do not see serving their saturation is much faster and much less food than they think about it. For exercises were chosen to be regular at the event, lunch, and nobody could eat just proposed, although all ate. Try to do this exercise — I'm sure you are waiting for interesting discoveries!

Betz Olga
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