
English: 
Transcriber: wangjingyi liao
Reviewer: Zsuzsa Viola
So we've just had a talk
about nourishing the soul.
So I think it's fitting that I now
talk about nourishing the body.
So, in particular, I want
to talk to you about a sentence
which you might have said
yourself at some point
or you've heard someone else say.
And the sentence is this:
"Losing weight is easy,
just eat less and exercise more."
And you see this in the media a lot.
So, it'll come up as a sarcastic headline
from the University of Obvious
every once in a while.
And it seems like a rational premise.
So if calories in
is less than calories out,
you lose weight, right?
[Wrong]
No.
It's how it would work
if we were talking about, say, lab rats.
And it's, you know,
a totally legitimate thing
from a physiological standpoint.
But if we're talking about people,
it's more complicated than that.

Serbian: 
Prevodilac: Kristina Radosavljević
Lektor: Ivana Krivokuća
Dakle, upravo smo pričali
o negovanju duše.
Mislim da je prikladno da sada
pričamo o negovanju tela.
Posebno, želim da pričamo o rečenici
koju ste možda izgovorili sami sebi,
u nekom momentu,
ili ste čuli da je neko drugi izgovara.
Rečenica je sledeća:
„Mršavljenje je lako,
samo jedi manje i vežbaj više.”
To često vidite po medijima.
Pojavljuje se kao sarkastičan naslov
Iz knjige Univerzitet očiglednosti,
s vremena na vreme.
I deluje kao racionalna teorija.
Ako unosimo manje kalorija
nego što ih trošimo,
gubimo kilograme, zar ne?
[Pogrešno]
Ne.
Tako bi funkcionisalo da smo,
recimo, laboratorijski miševi.
Znate, to je potpuno ispravno gledište
sa fiziološkog gledišta.
Ali ako pričamo o ljudima,
onda je to mnogo komplikovanije.

English: 
So what can psychology research
tell us about weight loss?
Well, first let's look about
some of the assumptions we have
about how easy it's going to be for us.
So, a few years ago, there was a survey
where they asked people
who were trying to lose weight
what sort of weight loss
they were aiming for.
And the average for that
was around 25 kilos or 55 pounds.
So the actual average weight loss
that people report
after 12 months of just "eating less,"
it's around six kilos.
OK? So people who eat less 
and exercise more around eight.
But still a lot less
than you would expect.
And that's just the people
who stuck to it.
So that's, you know,
out of everyone who started out,
at the end of 12 months, only 50%
are still, you know, making effort.
So also a problem
is that once we lose this weight -
the amount will vary depending
on what you're doing -
what happens afterwards

Serbian: 
Šta psihološko istraživanje
može da nam kaže o mršavljenju?
Prvo pogledajmo neke
pretpostavke koje imamo
o tome kako će nam to lako poći za rukom.
Pre nekoliko godina, postojala je anketa
u kojoj su pitali ljude
koji su pokušavali da oslabe
koliki gubitak kilograma žele da postignu.
U proseku je to bilo
oko 25 kilograma ili 55 funti.
Stvaran gubitak kilograma
koji su ljudi prijavili nakon 12 meseci
jednostavnog „jedenja manje”
je bio oko šest kilograma.
Okej? Ljudi koji su jeli manje
i vežbali su gubili oko osam.
Ali to je i dalje mnogo manje
nego što biste očekivali.
A to su samo ljudi koji su izdržali.
Znate, od svih koji su započeli,
nakon 12 meseci samo se 50% njih
i dalje trudilo.
Još jedan problem je što,
jednom kad izgubimo te kilograme -
količina će varirati u zavisnosti
od toga šta radite -
ono što se dešava nakon toga

English: 
is that we gain at least
some of it back.
So basically, what empirical
research suggests to us
is that for the vast majority of us,
"just eating less"
as a weight loss strategy,
really, really, doesn't work.
Right?
So, obviously, this is a problem
because our expectations
do not align with reality.
And in part these expectations
are perpetuated
by the media and commercial
weight loss programs
which promise us quick, easy
and drastic weight loss.
And what happens is
we then internalize these beliefs,
and we try to lose weight by,
you know, sheer willpower alone,
and then we're not very good at it.
And we assume that it's because
we're greedy and lazy and whatever.
So, this idea that
"if you want to lose weight,
you should just eat less" is wrong.
And it's counterproductive.
So from a psychological standpoint,

Serbian: 
jeste da bar deo kilograma povratimo.
U suštini, empirijska
istraživanja nam ukazuju
da je za veliku većinu nas
koji primenjujemo „samo jedi manje”
strategiju mršavljenja,
ona stvarno, al' stvarno ne funkcioniše.
Je l' tako?
Očigledno, to je problem,
zato što naša očekivanja
ne odgovaraju realnosti.
A delimično ova očekivanja opstaju
zbog medija i komercijalnih
programa za mršavljenje,
koji obećavaju brz, lagan
i drastičan gubitak kilograma.
Tada mi prihvatamo ova uverenja,
i pokušavamo da izgubimo kilograme,
znate ono, samo snagom svoje volje,
i tada nismo baš uspešni u tome.
Onda pretpostavljamo da je to zbog toga
što smo pohlepni, lenji ili šta god.
Dakle, ta ideja da
„ako želite da izgubite kilograme,
treba samo manje da jedete” je pogrešna.
I kontraproduktivna.
Sa psihološkog stanovišta,

Serbian: 
zašto ne uspevamo?
I šta možemo uraditi
da se odupremo ovome?
Uradiću ovo u nekoj vrsti formata
problem - rešenje, problem - rešenje.
Prvo, većina dijeta imaju tendenciju
da se svode na restrikcije.
Ljudi će gledati tu stvarno divnu hranu,
koju vole da jedu, i govoriće:
„Dobro, neću to da jedem više
zato što je mnogo masno,
ima puno kalorija i tome slično.
Znači da su oni u stanju restrikcije,
što predstavlja kažnjavanje samog sebe.
A to ne možete dugo da primenjujete.
Na kraju ćete početi da posustajete
zato što je takvo stanje
stvarno neprijatno.
Alternativa je da promenite svoje izbore.
Morate da jedete hranu koju volite.
Ako pretpostavimo
da je salata stvarno dobra za vas,
ali je vi mrzite,
nemojte je jesti,
uzmite nešto drugo, okej?
Trebaće vam dosta vremena i energije
da nađete ono što volite
i ono što vama odgovara.
Ali vredi, zato što ćete, dugoročno,
biti u mogućnosti da to jedete duže.

English: 
why do we fail?
And what are some of the things
that we can do to counteract this?
So I'm going to do this in kind of
a problem-solution,
problem-solution format.
So first, most diets will tend
to be structured around deprivation.
So people will look at these really
lovely food they like to eat and say,
Right, I'm not going to eat that anymore
because it's high in fat
or high in calories or whatever.
So they're in the state of deprivation,
which is basically punishing yourself.
And you can't do this for very long time.
Eventually, you're going to cave
because being in that state
is really unpleasant.
So the alternative
is to change your preferences.
So you have to eat food you like.
So if we assume that, you know,
salad is really good for you,
but you hate salad,
don't have salad, have something else, OK?
And it's going to take time and energy
to find what it is that you like
and what works for you.
But it's worth it because in the long run,
you will be able to do that for longer.

Serbian: 
Druga stvar je samokontrola.
Dotaćiću se toga samo nakratko.
Imamo tu ideju da,
samo da imamo dovoljno volje,
gubitak kilograma bio bi lagan.
Ono što nam psihologija govori
jeste da imamo ograničenu
količinu samokontrole.
Posmatrajte na to kao na mišić -
kada ga preterano koristimo, umorimo se.
Isto se dešava i sa samokontrolom.
Mi naprežemo samokontrolu
i postajemo umorni.
U psihologiji se to zove iscrpljenost ega.
Tada smo manje sposobni
da koristimo ponovo samokontrolu.
Ako razmišljate da idete u teretanu -
a stvarno mrzite da idete tamo -
dešava se da ćete biti umorni
od fizičke aktivnosti,
ali isto tako i mentalno iscrpljeni
zato što se prisiljavate
da radite stvari koje mrzite.
Alternativa je da promenite svoje navike.
Nađite nešto što uključuje
određenu količinu fizičkih vežbi
ili fizičke aktivnosti
u kojoj uživate, zbog nje same,
a ne samo zbog gubitka kilograma.

English: 
Now, the second thing is self-control.
I touched upon this briefly.
But we have this idea,
that if only we had enough willpower,
weight loss would be really easy.
Now, what psychology tells us
is that we have a finite
amount of self-control.
OK. If you think of it like a muscle,
when you use it, you get tired.
And that's what happens with self-control.
We exert self-control; become fatigued.
In psychology,
this is called ego depletion.
And then we're less able
to use self-control again.
So if you think about going to the gym -
right, when you really hate
going to the gym -
what happens is
that you're going to be tired
from the physical activity.
But you're also going
to be mentally exhausted
because you're forcing yourself
to do this thing that you really hate.
So the alternative to that
is to change your habits.
So find something that includes, you know,
an amount of physical exercise
or physical activity,
but that you like for its own sake,
as opposed to for the purpose
of weight loss.

English: 
That, you know, if you think of it
as sort of picking up a new hobby.
So you're changing the things
that you are doing on a regular basis.
But it incorporates something
that is beneficial
to your weight loss goal.
Third comes from the research
of thought suppression.
And this has the very technical term:
the "white bear" effect.
And the way works is like this:
"Don't think of a white bear."
What are you thinking about?
White bear.
So it works the same way with, say, pizza.
So if you're telling yourself,
"Don't think about pizza,"
all you're going to be
thinking about is pizza.
And this happens because
when we try to suppress thoughts,
we have to, on a preconscious level,
scan for the thought
that we're trying to get rid of.
And that means we have to be aware
of what it actually is.
So then it starts popping up
in our consciousness,
and we have to constantly suppress it,
and we do this over and over again.
And it's really tiring to do.
So, say you're trying to lose weight.
You're sitting at home 
on a Thursday night, and you're thinking,
"Wow, I really want pizza right now."

Serbian: 
Nešto na šta ćete gledati
kao na biranje novog hobija.
Znači, menjate stvari koje redovno radite,
ali to uključuje nešto
što je korisno za vaš cilj
gubitka kilograma.
Treća stvar proizilazi 
iz istraživanja suzbijanja misli.
Za to postoji jedan vrlo tehnički termin:
efekat „belog medveda”.
Način na koji on funkcioniše je sledeći:
„Ne mislite na belog medveda.”
O čemu razmišljate?
O belom medvedu.
Isti je efekat i sa, recimo, picom.
Ako sebi govorite: „Ne razmišljaj o pici,”
jedino o čemu ćete razmišljati je pica.
To se dešava zato što,
kada pokušavamo da suzbijemo misli,
mi moramo, na podsvesnom nivou,
da skeniramo misli
kojih želimo da se rešimo.
Što znači da moramo biti svesni
koje su one u stvari.
Onda to počinje da iskače u našoj svesti,
te svesno moramo da to potisnemo,
i to radimo iznova i iznova.
A to je stvarno zamorno.
Recimo da pokušavate da oslabite.
Sedite kod kuće,
četvrtkom uveče i razmišljate:
„Oh, stvarno bih jela picu sada”.

Serbian: 
Mislite da ćete skrenuti misli
radeći nešto drugo.
Ali pica vam stalno iskače.
Postoje dve stvari koje možete da uradite.
Prva: možete se predati,
prepustiti se i naručiti hranu,
pojesti je celu
i probuditi se sledećeg jutra
sa grižom savesti, mrzeći sebe.
Nešto drugo što možete uraditi
jeste da kažete sebi:
„U redu, želim sada picu. Što je u redu.
Zato ću sutra uveče večerati picu.
Sama ću je napraviti.
Želim da znam tačno šta je u njoj.
Staviću stvari koje su lepe,
sa lepim prelivom odozgo.
I stvarno ću uživati u ukusu.”
To je pozitivna stvar.
Udovoljavate svojim žudnjama
i svojim pomislima na pozitivan način.
Ovo ima dvostruko dejstvo.
Prva stvar je neka vrsta opreza,
biti svestan onoga šta jedete
i šta je u vašoj hrani.
A druga stvar je u suštini
biranje kvaliteta umesto kvantiteta.
Jer to je nivo koji će vas faktički
sprečiti da se prejedate.
Šta rade ljudi koji uspevaju
da drže dijete?
Prvo, da se ogradim,

English: 
So, you know, you think
you're going to try and distract yourself
or do something else.
But the pizza thought keeps popping up.
So there are two things you can do:
One: You can kind of give up
and give in and get a takeaway,
eat it in one sitting
and wake up the next morning
with a cheese hangover hating yourself.
Something else that you can do
is you can say, "Right, I want pizza
right now. That's fine.
So tomorrow night,
I'm going to have pizza for dinner.
I'm going to make it myself.
I'm going to know exactly what's in it.
I'm going to put these really lovely,
nice toppings on it.
And I'm going to really kind of
savor and enjoy it."
This is the positive thing.
You're indulging your cravings
and your ruminations in a positive way.
And so this is basically two points.
The first is sort of mindfulness,
is being aware of what
you're eating and what's in it.
And second is about sort of
picking quality over quantity.
Because that's an altitude
that will basically prevent binge eating.
So what are successful dieter's doing?
Well, a disclaimer first,

Serbian: 
ukratko rečeno, ne znamo. Okej?
Ne postoji (Smeh) mnogo -
u svakom slučaju, nedovoljno
istraživanja na ovu temu,
naročito ne sa psihološkog stanovišta,
a to je nešto što, u suštini,
treba da se promeni.
Ali to je stvar za akademike.
Ono što znamo jeste
da se strategije o kojima sam govorila
mogu sažeti u dve ključne stvari.
Prva je da ljudi koji uspešno slabe
i održavaju kilažu,
pre svega, ne shvataju to kao dijetu.
Dijeta je restriktivna i samokažnjavajuća,
i nije dugoročno održiva.
Umesto toga, razmišljate
o pravljenju promena u vašem životu,
načinu razmišljanja i ponašanja
i onda će se gubitak težine
pojaviti kao nusefekat toga.
Radi se o dobrom odnosu prema svom telu,
sa pozitivnošću i blagonaklonošću.
Reč je o poboljšanju života,
a ne samo o gubitku težine.
Druga stvar je da one imaju lični pristup.
Jedite hranu koju volite.

English: 
the short answer says
we don't really know. OK?
There is not (Laughter) very much -
or there's definitely
not enough research on this,
certainly not from
a psychological standpoint,
and this is something
that needs to change, basically.
But that's, you know,
a point for the academics.
What we do know is that, you know,
the sort of strategies
that I was talking about
can be summed up in two key points.
So the first is that people who 
successfully lose weights and keep it off,
first of all, don't conceptualize
it as a diet, OK?
Diet is deprivation; it's self-punishment,
and it's not sustainable in the long term.
So instead when you think about
making changes to your life,
to the way you think
and the way you behave
and then having weight loss
is a byproduct of that.
So it's about treating your body well,
and with positivity and kindness.
So it's about improving your life,
not just losing weight.
The second thing is that
they will take a personalized approach.
So eat the foods that you like.

English: 
Exercise at times that will work for you.
Consider your schedule,
your commitments, your preferences.
And then work to that
instead of tearing out the latest fat diet
from a magazine and hoping that works,
because it won't.
So we have to accept that even those
two things are very difficult to do -
they take time and they take effort.
But with the right support, it's easier.
By support, I mean having the right advice
and the right strategies
to deal with things
that make weight loss difficult
from a psychological standpoint
with the right cognitive skills.
So weight loss counseling
does a number of things.
It realigns people's expectations,
so they know they won't lose
25 kilos in a year,
which means they won't feel
demoralized and miserable.
It gives a more sustainable
way to lose weight.
So it's something that you
can do more long term
as opposed to for six months
before you, you know, get sick of it.
And more importantly,
what empirical research suggests to us -

Serbian: 
Vežbajte u vreme koje vama odgovara.
Uzmite u obzir svoj raspored,
obaveze, želje.
I onda radite po tome
umesto što cepate najnoviju dijetu
iz časopisa i nadate se da će delovati,
zato što neće.
Treba da prihvatimo da su čak
i ove dve stvari teške za sprovođenje -
potrebno je vreme i napor.
Ali uz pravu podršku, sve je lakše.
Pod podrškom mislim na pravi savet
i prave strategije
za prevazilaženje stvari
koje gubitak težine čine teškim
sa psihološkog aspekta,
uz prave kognitivne veštine.
Dakle, savetovanje za gubitak težine
deluje višestruko.
Stavlja ljudska očekivanja
u realne okvire,
da znaju da neće izgubiti
25 kilograma za godinu dana,
što znači da neće biti
demoralisani i očajni.
Nudi održiviji način slabljenja.
To znači da je to onda nešto
što možete dugoročno da radite,
a ne samo šest meseci, kada će vam se,
znate već, smučiti sve to.
I što je još važnije,
ono što empirijska istraživanja ukazuju -

English: 
my clicker's broken, there we go -
it suggests to us that people
who receive this type of support,
not only lose more weight
but also maintain that loss.
So the take-home message from all of this
is that weight loss
is not just about self-control.
It's not about your willpower.
It's about a lot more than that.
And that's the way
we need to start thinking about it.
So the concluding thought here
is that losing weight
shouldn't be about eating less.
It should be about thinking differently.
Thank you.
(Applause)

Serbian: 
moj daljinski se pokvario, evo radi -
ukazuju nam da ljudi
koji imaju ovu vrstu podrške
ne samo da gube više kilograma,
nego i održavaju svoju težinu.
Poruka sa kojom odlazite od svega ovoga
jeste da kod gubitka težine
nije reč samo o samokontroli.
Nije reč o vašoj volji.
Postoji tu još mnogo toga.
I to je način na koji moramo
da počnemo da razmišljamo.
Da zaključimo ovde,
gubitak težine ne bi trebalo
da se bazira na „jedi manje” principu.
Treba da se bazira
na promeni razmišljanja.
Hvala vam.
(Aplauz)
