Who should read *The Tapping Solution for Weight Loss and Body Confidence*?

This book is ideal for women struggling with weight loss, stress-related eating, or low self-esteem. It’s especially valuable for those seeking non-diet approaches to body confidence, as it addresses emotional barriers and teaches self-compassion through EFT tapping.

Is *The Tapping Solution for Weight Loss and Body Confidence* worth reading?

Yes—this *New York Times* bestseller is endorsed by experts like Cheryl Richardson and Dr. Christiane Northrup. Readers praise its science-backed methods, relatable success stories, and practical tapping meditations to reduce cortisol and break unhealthy food patterns.

How does EFT tapping work for weight loss?

Tapping involves gently stimulating acupressure points while focusing on emotional stressors. Studies show this reduces cortisol levels, which are linked to abdominal fat storage. Ortner’s approach helps reframe negative beliefs about body image and food, promoting sustainable weight management.

What are the key concepts in *The Tapping Solution for Weight Loss and Body Confidence*?

- **Stress-driven weight gain**: Cortisol’s role in obesity and cravings. - **Self-compassion**: Replacing shame with kindness to break emotional eating. - **Pleasure-centered habits**: Finding joy in exercise and mindful eating. - **Family dynamics**: Addressing societal or familial pressures about body image.

What famous quotes are in the book?

- **“The quicker you let go of old cheese, the sooner you find new cheese.”** — A metaphor for releasing outdated self-beliefs. - **“Your body is not the enemy; it’s waiting for you to listen.”** — Emphasizes self-trust over punishment.

How does the book approach self-compassion vs. traditional dieting?

Ortner rejects restrictive diets, advocating tapping to address emotional triggers like shame or boredom. For example, a “tapping script” helps users reframe thoughts like “I’ll never lose weight” into “I trust my body’s wisdom”.

Are there criticisms of *The Tapping Solution for Weight Loss and Body Confidence*?

Some readers note the book lacks conventional diet plans or exercise routines. It focuses more on emotional healing than physical tactics, which may frustrate those seeking quick-fix weight loss strategies.

Выход есть! Техника простукивания для похудения и уверенности в себе: женское руководство о том, как меньше нервничать, меньше весить и больше любить book cover

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Q: What is *The Tapping Solution for Weight Loss and Body Confidence* about?

*The Tapping Solution for Weight Loss and Body Confidence* by Jessica Ortner teaches women to use Emotional Freedom Technique (EFT) tapping to reduce stress, address emotional eating, and improve body confidence. It combines acupressure and psychology to rewire the brain’s response to stressors linked to weight gain, offering step-by-step practices to break cycles of self-criticism and cravings.

женское руководство о том, как меньше нервничать, меньше весить и больше любить

Джессика Ортнер

4.06(896 Reviews)

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Откройте для себя революционный подход Джессики Ортнер, сочетающий когнитивную терапию с древней китайской акупрессурой для решения проблемы снижения веса на эмоциональном уровне. Ее личная трансформация — потеря 13 килограммов за пять месяцев — доказывает, что простукивание (таппинг) снижает уровень кортизола, тягу к еде и тревожность, в то время как исследования подтверждают, что результаты сохраняются в течение многих лет после первоначального вмешательства.

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Глава 1

Tapping Into Freedom: A Revolutionary Approach to Weight Loss and Body Confidence

Jessica Ortner's "The Tapping Solution for Weight Loss & Body Confidence" has transformed the lives of thousands of women struggling with their weight. This groundbreaking book has become a favorite among celebrities like Oprah Winfrey and Gabby Bernstein, who credit tapping with helping them overcome emotional eating patterns. The technique combines ancient Chinese acupressure points with modern psychology, creating a method that addresses the root causes of weight gain rather than just symptoms. Unlike traditional diet books that focus on restriction and willpower, Ortner's approach has gained recognition in mainstream psychology journals and medical communities for its effectiveness in reducing cortisol levels and breaking emotional patterns that lead to weight gain.

Глава 2

The Science Behind Tapping: Why It Works When Diets Fail

Traditional diets fail because they ignore the crucial role emotions play in weight management. When we experience stress, our bodies produce cortisol, a hormone linked to increased abdominal fat and sugar cravings. This biological response explains why many of us reach for chocolate chip cookies after a difficult day - our brains have been conditioned to respond to stress with specific food behaviors. Tapping, also known as Emotional Freedom Techniques (EFT), works by physically stimulating acupressure points while focusing on emotional issues. This combination sends calming signals to the amygdala - the brain's alarm system - reducing cortisol levels and breaking the stress-eating cycle. Dr. Dawson Church's research demonstrates this effect dramatically. In a randomized controlled study, participants who received a single hour-long tapping session experienced a 24% decrease in cortisol levels (with some showing up to 50% reduction), while those receiving conventional talk therapy showed only a 14% reduction. These results were so remarkable that the laboratory initially suspected equipment malfunction. Harvard Medical School research supports these findings, showing that stimulating meridian points decreases activity in the amygdala and other brain areas associated with negative emotions. Brain scans clearly demonstrate this calming effect, which explains why tapping helps rewire our responses to stress triggers. The technique's history began in 1979 when psychologist Dr. Roger Callahan discovered that tapping on specific meridian points - energy pathways recognized in traditional Chinese medicine - could rapidly alleviate psychological distress. His student Gary Craig later simplified the approach into the sequence now known as EFT, making it accessible for everyday use. What makes tapping uniquely effective for weight loss is its ability to address both emotional and physical aspects of eating behaviors. When we tap while focusing on a food craving, we're actually retraining our limbic system to respond differently to familiar triggers. This neuroplasticity - the brain's ability to form new neural pathways - allows us to change patterns that have been established for decades. The beauty of tapping is that belief isn't required - simply performing the physical technique while focusing on emotional issues produces results. This explains why even skeptics often experience significant shifts in their relationship with food, exercise, and their bodies.

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Глава 3

The Tapping Technique: Your Step-by-Step Guide

Tapping bridges the gap between mind and body when you can't think your way out of an emotional response. The process begins by identifying what's bothering you most - whether it's work stress, weight frustration, or a specific food craving. Getting specific helps rewire your brain's response to the stressor. For example, rather than tapping on "I'm stressed about my weight," a more effective approach would be "I'm stressed about my weight because I saw a recent picture of myself and felt angry at how big I look." Then rate the intensity of this feeling on a scale of 0-10, with 10 being maximum distress. Next, create a setup statement following this format: "Even though [your specific issue], I love and accept myself." For example: "Even though I feel ashamed at how big I look in that picture, I love and accept myself." This statement acknowledges the issue while creating self-acceptance, which is crucial for transformation. The physical tapping begins at the karate chop point (the fleshy side of your hand), where you tap continuously while repeating your setup statement three times. Then move through eight points on the body in sequence: eyebrow, side of eye, under eye, under nose, chin, collarbone, under arm, and top of head. At each point, tap about five to seven times while repeating a reminder phrase like "this shame" or "this anger." After completing a round, take a deep breath and notice what's happening in your body. Has the intensity decreased? What thoughts or feelings emerged during tapping? Continue tapping on whatever arises until you feel noticeably better. The Tapping Tree metaphor, created by EFT master Lindsay Kenny, illustrates the interconnected elements of weight issues. The leaves represent obvious symptoms like cravings or avoiding exercise. The branches symbolize emotions like shame or frustration. The trunk represents past events that still affect us, while the roots are our limiting beliefs about ourselves and the world. While tapping on immediate symptoms like chocolate cravings can bring quick relief, addressing deeper layers often creates more profound and lasting change. By working through all parts of the Tapping Tree, you create sustainable transformation rather than temporary fixes.

Глава 4

Breaking the Pattern of Panic: The First Step to Freedom

The pattern of panic around weight loss sabotages our efforts before we even begin. Whether manifesting as desperate action ("I must lose 20 pounds before my reunion!") or apparent defeat ("I'll never lose weight so why try?"), panic creates a destructive cycle that prevents sustainable results. This pattern often begins with a triggering event - seeing an unflattering photo, receiving an invitation to a beach vacation, or noticing clothes feeling tight. Suddenly, we believe our entire worth depends on our size, and weight loss becomes an emergency mission rather than a journey of self-care. Panic manifests in two seemingly opposite but equally destructive reactions. The "fight" pattern creates overwhelming desperation to lose weight at any cost, convincing us that harsh self-treatment is necessary for success. The "defeat" pattern appears calmer but masks equally intense panic beneath a veneer of surrender, using statements like "I'll never lose weight" to avoid facing painful emotions. We panic because we've bought into the cultural myth that thinness equals happiness and success. The deeper truth is that our panic helps us avoid confronting what's really happening - that our struggle isn't actually about weight. When we panic about losing weight, what we're truly longing for is self-acceptance. Two common panic triggers are mirrors and scales. For many women, mirrors trigger intense self-criticism, giving a piece of glass the power to dictate their entire day's mood. Similarly, the scale has evolved from a public novelty in the early 1900s to a private addiction that many women use to determine their self-worth. Breaking free from panic requires recognizing that sustainable weight loss is an inside job, requiring us to lower stress and clear emotional residue. When we make weight loss a pleasurable experience rather than an emergency mission, we achieve the results we desire and much more. As one client discovered after buying several new dresses that made her feel beautiful in her current body: "NOT weighing myself is a better way to keep me accountable... I am not using my weight as a punishment but instead am freeing myself to actually do something good for me."

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Глава 5

Overcoming Emotional Eating: Finding the Root Cause

Emotional eating often feels like a toxic love affair - providing momentary pleasure followed by guilt and shame. Without addressing the underlying emotions, breaking free from this pattern can be incredibly difficult as food becomes a reliable comfort that never judges us. Simple carbohydrates like cookies, chips, and ice cream act like drugs in our bodies, triggering serotonin release that creates a calm, happy feeling. Science confirms these foods increase tryptophan concentration in the brain, activating reward centers and making it difficult to stop eating. Tapping directly on food cravings - called "symptom tapping" - can quickly reduce their intensity. For example, one client overcame her desperate rush for Ritz crackers with cream cheese by tapping at red lights during her commute, realizing what she really craved was a way to decompress after work. When symptom tapping doesn't calm cravings, they're likely tied to deeper emotions. The unconscious mind, particularly the amygdala, uses emotional eating to protect us from threatening emotions or memories. By tapping to quiet the initial panic, we can investigate what we're really craving - the unmet need our unconscious is avoiding through food. Common emotional eating triggers include stress, rebellion against perceived unfairness, and exhaustion. The rebellion response occurs when we use food to rebel against pressure to lose weight or other perceived injustices. As one client discovered after her father commented on her weight, she unconsciously rebelled - if he couldn't love her as she was, she would refuse to change. Some people use food not just to avoid specific feelings but to avoid experiencing emotions altogether. Others, like Samantha, an aspiring author, discovered her cookie cravings emerged specifically when anxiety about her writing surfaced. By tapping directly on her fears ("I'll never get published... who am I to write this book?"), her cookie craving vanished. Interestingly, many people resist giving up emotional eating because it serves as their primary source of pleasure, reward, or connection to the past. The concept of "secondary gain" explains this resistance - the hidden benefits we receive from maintaining conditions like excess weight. Common secondary gains include protection from unwanted attention, having an excuse for potential failure, and avoiding pressure to succeed. By examining these hidden benefits through tapping, we can experience significant breakthroughs without requiring deep pain exploration. The goal isn't to prevent occasional treats but to identify emotions causing overindulgence, with the understanding that triggers may reappear and require additional tapping.

Глава 6

How Past Events Shape Your Weight Journey

Most people don't recognize how past events impact their relationship with food and body until they begin examining their dissatisfaction. These events fall into three categories: those that lead to weight gain, those that distort the weight loss experience, and those that can't be easily identified. Beverly's story illustrates how tapping on memories of when she first began gaining weight - during what she called "stepfamily hell" - allowed her to lose 30 pounds. For ten years, she struggled with stepchildren's problems, an unsupportive husband, and abandoning her dream of having children. Food became her only comfort. When Beverly used tapping to clear the emotional charge of these memories, her eating habits naturally transformed. Seemingly minor events can have profound impacts on weight struggles. Victoria's story demonstrates how six words spoken decades ago - "You don't deserve to live here" - triggered her using food for comfort. After tapping through these emotions, Victoria felt "a switch flipped" in her brain, no longer resisting her own progress and suddenly finding exercise and healthy eating enjoyable. Past experiences can also create negative associations with weight loss itself. Abby, who was diagnosed with cancer while in the best shape of her life, unconsciously began resisting healthy habits out of fear they would "backfire" again. Similarly, Suzie regained weight after a friend accused her of thinking she was "better than everyone else" when she lost weight. Hurtful words can be particularly damaging when they wound us deeply because we already believe them ourselves. Jessica shares her personal experience with a mentor who told her, "You're fat, and no one is going to listen to you if you're fat." Rather than processing her feelings healthily, she rebelled by deciding not to lose weight to "prove him wrong" - ultimately hurting herself more. Tapping can help release the emotional pain of hurtful words by repeating them while tapping until you can say them calmly. This process guides users toward compassion, but only after fully processing the emotional charge. As Jessica often concludes sessions with clients: "If they are this hard on me, I can only imagine how hard they must be on themselves." Small daily events can accumulate and impact health, so addressing emotional responses immediately through tapping rather than letting them build up prevents minor incidents from triggering negative eating behaviors.

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Глава 7

The Power of Beliefs: Changing Your Weight Loss Blueprint

Our beliefs - thoughts we have repeatedly - serve as blueprints for how we perceive the world and profoundly impact our weight loss journey. When we hold negative beliefs like "I'm not good enough," we unconsciously seek evidence to support them and attract people who reinforce these beliefs. Negative beliefs act like dark-tinted glasses that make everything seem threatening, while positive beliefs are like clear glasses that reveal a brighter world. Though we often accept our beliefs as facts - especially those inherited from parents or environment - we must learn to question them. Many people blame genetics for weight struggles, seeing themselves as victims of "bad genes." However, pioneering stem-cell researcher Bruce Lipton's work demonstrates that genes don't predict health, success, or weight. Instead, gene expression responds to environment - including our emotions and beliefs. As Dr. Judith Stern puts it, "Genetics loads the gun, but environment pulls the trigger!" Our beliefs about weight loss itself can quickly become reality. If you believe weight loss requires suffering, you'll either fail to lose weight or regain it quickly. Traditional diets fail because they ignore underlying beliefs and emotions driving self-sabotage, forcing reliance on willpower alone. Our judgments about others often reveal our own limiting beliefs and create blocks to our success. Lisa's story illustrates this - after being bullied by thin girls in high school, she developed the belief that "all thin women are mean," causing her to unconsciously sabotage her own weight loss to avoid becoming "one of them." The harshest judgments we often carry are about ourselves. Our negative self-talk impacts our lives in profound ways, with many people using phrases like "You're so stupid" or "You'll never be good enough" when speaking to themselves. Research shows that our self-talk directly impacts performance - college students primed with positive words performed better on tests and showed increased brain activity when making mistakes. Many people see their bodies as enemies that need to earn their love rather than as allies deserving appreciation. This creates a backward approach to weight loss - waiting until we're thin to be happy rather than learning to love our bodies first. Carly's story demonstrates this transformation - after gastric bypass surgery and regaining all the weight, tapping helped her experience genuine love and gratitude for her body before losing any weight. This shift enabled her to buy a bathing suit and go swimming with her children - something she'd denied herself for years. When tapping on limiting beliefs, a powerful insight emerges: if our negative beliefs were actually true, they wouldn't feel painful. The discomfort we experience when holding negative beliefs about ourselves is evidence that these beliefs contradict our authentic truth.

Глава 8

The Pain Beneath the Weight: Understanding Protection Patterns

One of the most challenging concepts in weight loss is that weight itself is merely a symptom, not the actual problem. While many initially resist this idea with statements like "I can't be happy because of my weight," seeing weight as the problem is a protective belief that shields us from deeper truths. The body demonstrates unconditional love through its constant care - immediately beginning healing processes even for simple injuries. Yet many people never feel gratitude for all their body does for them. As Don Miguel Ruiz notes: "Your physical body loves you unconditionally. Even if you judge your body, even if you reject it and don't like it, your body is completely loyal to you." The body and unconscious mind may hold onto extra weight as a protective mechanism. Jon Gabriel, who lost 220 pounds by addressing underlying emotions, explains that when your body believes it's not safe to lose weight, it fights to keep it on. Once your body believes it's safer to be thin, weight loss becomes "automatic, effortless, and inevitable." Weight often serves as a physical barrier between ourselves and people who make us feel unsafe. Carol's story illustrates this - she gained more weight whenever she lived closer to her emotionally draining mother. By tapping on her anger toward her mother, Carol discovered her body was using weight as protection. Once she felt strong enough to set boundaries, she no longer needed food to numb her feelings or weight to shield herself. Weight can also protect us from facing important challenges in other areas of life. Tara feared losing weight would give her the confidence to leave her unhappy marriage. When she used tapping to address her marital sadness, she realized she wanted to save her marriage rather than end it. Once she focused on rebuilding her relationship, she lost 16 pounds effortlessly. Some people use weight as a form of self-punishment. Lena's story reveals how she punished herself with weight gain after having an abortion during a civil war while with an abusive partner. After tapping on her shame and grief, Lena realized the best way to honor her baby's lost life was to live her own fully. She finally forgave herself and began sharing her story with trusted friends, breaking her cycle of shame and isolation. Weight can also become our excuse for not pursuing dreams or facing fears. Michelle believed she couldn't date until losing weight, but through tapping discovered her real fear was opening herself to potential heartbreak. Similarly, Ellie feared success because she worried her achievements would make others feel bad. Through tapping, Ellie realized shining was a gift, not a burden, allowing her to share her artwork publicly while her relationship with food improved naturally.

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Глава 9

Feeling Confident in Your Feminine Body

Society bombards women with conflicting messages about sexuality and femininity from a young age. Women must navigate impossible standards: be sexy but not slutty, beautiful but not too confident. Many women unconsciously use weight to hide from confusing and threatening sexual attention. Jessica shares her tomboy childhood where she refused dresses and ran through woods with boy friends until puberty changed everything. When her breasts developed, boys began referring to her as "the girl with boobs" and making jokes behind her back. She felt betrayed by her body, using food to cope with anxiety. Compliments can trigger anxiety for women with body image issues. Lori's story illustrates this - after losing 18 pounds and feeling confident in a white sweater, a man's "sexy lady" comment froze her with panic, shame and confusion. When lacking body confidence, any attention feels threatening because it might lead to humiliation. The freeze response - a natural survival mechanism that appears as physical tension, holding breath, or inability to speak up - is our body's primal protection. By tapping while focusing on past freeze responses, we can reduce future occurrences and stay grounded enough to make conscious decisions that serve us better. Women often have complex feelings about compliments, particularly from men - feeling violated yet simultaneously flattered, which creates guilt and shame. Through tapping on stress responses to attention, we can learn to stay present and in control, allowing us to either enjoy compliments or ignore them without feeling threatened. Discomfort with attention often indicates poor boundary skills. Claire gained weight after a male friend inappropriately touched her thigh while complimenting her weight loss. She didn't want to "make a big deal" - a common female socialization pattern of being "good girls" who don't upset others. Establishing boundaries requires being present in your body to notice when they're crossed. Jessica challenges the belief that women's worth depends solely on their appearance. A YourTango poll showed men value sexual chemistry, smile, kindness and humor above body type. Chemistry is energy - our presence and confidence matter more than physical perfection. When we believe we're only worthy if we look a certain way, we shrink to avoid rejection, creating a self-fulfilling cycle where we attract partners who can't accept our true selves.

Глава 10

Finding the Pleasure in Exercise

Our relationship with exercise often falls into two harmful extremes: avoidance or self-punishment. When avoiding exercise, we resist being present in our bodies and confront our self-neglect. When using it as punishment, we see movement as penance for being "fat," making it unsustainable. Many women formed negative associations with exercise in childhood. Jessica's gym teachers used running as punishment, creating her belief that exercise was a form of discipline. Similarly, Molly was laughed at after being hit by a volleyball, while Sharon was humiliated coming in last during gym class. These seemingly small events created lasting negative foundations around physical activity. Our resistance to exercise often stems from limiting beliefs about our identity or capabilities. Lucy believed she could never be "one of those people" who exercises. Through tapping, she shifted from avoiding exercise to finding inspiration in a 72-year-old woman who trained for and completed a charity walk-a-thon. Our internal dialogue can sabotage our exercise experience. Negative self-talk like "You're doing it wrong!" or "You look ridiculous" prevents enjoyment of movement. Autumn's story demonstrates how tapping helped her overcome exercise anxiety and return to yoga after three years, despite her fears of judgment and embarrassment. Common excuses about why exercise doesn't fit into our lives often mask deeper emotional resistance. The "I don't have time" excuse frequently hides fear and self-judgment. Jessica notes that everyone has 30 minutes among the 1,440 minutes in a day, and research shows exercise actually increases productivity. Viewing exercise solely as a means to weight loss creates a self-defeating pattern. Jessica would start exercise programs with enthusiasm, marking her weight and keeping food journals, only to lose motivation when progress slowed. By transforming her relationship with exercise and allowing herself to love various forms of movement, she discovered a new world of strength, confidence, and energy. Consistent exercisers aren't motivated by calorie-burning but by emotional benefits. By reframing exercise as a healing practice and spiritual experience, movement becomes non-negotiable. Kickboxing helps process anger, while yoga teaches body awareness. Exercise makes us feel powerful, creative, connected, and present - not just thinner. To build momentum after tapping through exercise resistance, make movement non-negotiable rather than overthinking it. Find a fitness buddy who's already consistent, make exercise fun by trying different activities, and understand that the first ten minutes are hardest for everyone as your body adjusts.

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Глава 11

Untangling Food Myths and Finding Your Body's Wisdom

Despite efforts to choose "diet" and "healthy" foods, many struggle to lose weight permanently, blaming themselves when the real issue is that many so-called healthy foods lack essential nutrients. Through tapping, we can break this frustrating cycle and develop intuition about what our bodies truly need. We're caught in a perfect storm of high stress levels, contradictory diet information, and an abundance of harmful yet convenient food. The statistics are alarming - over 69 percent of Americans are overweight, and diabetes diagnoses increased nearly fivefold in under 40 years. Most packaged foods are specifically engineered to make us overeat. Food manufacturers spend billions finding the "bliss point" - the perfect combination of salt, sugar, and fat that overwhelms our taste buds and keeps us reaching for more. These aren't recipes created by chefs but "food formulations" developed by scientists to maximize profits. Food manufacturers exploit our health concerns by labeling highly processed products as "whole wheat," "real fruit," or "heart healthy." Even cereals like Lucky Charms and Count Chocula carry "heart healthy whole grains" labels while being loaded with sugar and artificial ingredients. As Michael Pollan warns, "If you're concerned about your health, you should probably avoid products that make health claims." Fat-free and low-fat products typically compensate by adding extra sugar and sodium. Diet sodas, despite having zero calories, have been linked to Type 2 diabetes because artificial sweeteners trick the body into pumping out insulin, slowing metabolism and increasing cravings for sugar and starchy foods. Dr. Peta Stapleton observed that many women struggling with obesity also tend to be food hoarders. This stems from being taught never to waste food by mothers and grandmothers who lived through times of scarcity. We've developed a lack mentality despite living in a world of food abundance. Ironically, the foods we crave most intensely are often those we're allergic or sensitive to. When Jessica eliminated wheat, her remaining cravings vanished along with bloating, constipation, and morning congestion. Her brother Alex experienced similar relief from lifelong sinus issues by cutting out dairy. Once emotional barriers are cleared through tapping, your body naturally gravitates toward nutritious foods. The key is recognizing that highly processed products with unpronounceable ingredients aren't real food, regardless of marketing claims. Jon Gabriel explains that nutrient deficiency signals famine to your body, making it hold onto fat. There's no "perfect" diet - Jessica still enjoys wine and chocolate occasionally, and her brother Alex sometimes eats cheese despite knowing it won't make him feel great. The goal isn't obsessive perfection but conscious enjoyment of the freshest, highest-quality food possible while being present with our choices.

Глава 12

Self-Care and Pleasure: The Missing Ingredients

Happiness floods our bodies with hormones that promote better health, improve digestion, increase metabolism, and extend lifespans. Dr. Lissa Rankin notes that people with higher "subjective well-being" live up to ten years longer, with happiness affecting outcomes from diabetes control to recovery from surgeries. Pleasure specifically acts as a powerful metabolizer - increasing oxygenation and blood flow while decreasing cortisol and insulin production, ultimately helping burn fat and build muscle. This explains the "vacation weight loss phenomenon" where people can lose weight while enjoying treats in Italy - removing "vitamin P" (pleasure) diminishes food's nutritional value, while adding it optimizes metabolism through endorphin release. Despite relaxation's benefits, our culture values speed and productivity, giving relaxation a bad reputation. When stressed, we often eliminate all forms of pleasure except food, relying on worry despite its health damage. Yet relaxation enables our brains to solve problems they can't under stress - explaining why our best ideas come in the shower or during walks. Beyond our culture's dismissal of relaxation, deeper issues prevent women from prioritizing pleasure. For thousands of years, women's value was measured solely by their ability to nurture others, making self-care seem selfish. This programming passes between generations, often subtly - as Regena Thomashauer notes, mothers never explicitly teach daughters to prioritize their own pleasure and excitement. Ironically, the negative self-talk that self-care quiets often prevents us from practicing it. After years of denying pleasure and hating our bodies, quiet time alone can amplify our harshest inner critics. Many women find it easier to seek distraction through food, television or internet than face their inner critics. Creating healthy boundaries through saying "no" is essential for self-care. Many of us fear saying no will damage relationships or limit success, but the opposite proves true. Without boundaries, we set ourselves up for burnout and failure, turning to food for comfort when overwhelmed. When we say yes to everyone else and no to ourselves, we create a cycle of guilt and resentment. Evelyn, a single mother and social worker living with her elderly parents, felt trapped in this cycle - exhausted yet guilty whenever she relaxed. Through daily tapping sessions, she discovered she could make time for herself in small increments, breaking the guilt-resentment cycle and allowing weight to come off naturally. Many women believe being strong means doing everything themselves, but this mindset leaves us exhausted and resentful. When we don't ask for help, we're expecting others to read our minds and then feeling unloved when they don't. As Brene Brown wisely noted to Oprah, "When you cannot accept and ask for help without self-judgment, then when you offer other people help you are always doing so with judgment."

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Глава 13

The Journey Forward: Embracing Imperfection and Living Now

When we let go of limiting beliefs and emotions, life becomes more amazing than we could have imagined. While we'll never reach a point without doubts or insecurities, the difference is that these voices no longer control us. Caring for our bodies is a continuous practice, like showering - we're never "done." There is no wagon to fall off. This is your life. When we worry about falling off some imaginary wagon, we rob ourselves of being present in the moment. Instead of shaming ourselves for eating poorly or gaining weight, we can simply choose something better next time: a more loving thought and action. As women, we're taught that striving for perfection makes us more valuable. We're expected to be thin but not too skinny, beautiful but not too sexy, strong but feminine - impossible standards that drive us crazy. The key to success is realizing we are good enough exactly as we are. We don't need to live up to anyone's expectations to be worthy. Our standards of beauty constantly change - what's considered beautiful today might not be tomorrow. We shame our bodies for not being perfect while continuously changing our definition of "perfect" with shifting trends. Even professional athletes with seemingly ideal physiques suffer from low body confidence, feeling their worth depends on appearance. Many believe weight loss will make everything perfect - careers fulfilling, relationships improving, and themselves adored by all. This lie robs us of living in the present moment and prevents happiness. Weight loss won't improve relationships or careers; what changes these aspects is how we feel about ourselves. While self-development intentions are positive, they can work against us by turning into self-punishment. When we believe we're broken, we'll always find something to fix. Remember: you're not a problem to be solved; focus instead on finding better ways to love and accept yourself. If there's one thing to take from this book, it's releasing the fear of feeling. As women, we're often told we're "too emotional" and hide feelings to avoid being called "crazy" or "too sensitive." Yet our ability to feel deeply is our greatest gift - making us compassionate and intuitive. Our goal isn't perpetual happiness, but realizing we needn't be victims of circumstance. Instead of waiting for major results before celebrating, we must celebrate each small victory. Donna experienced this breakthrough when, after eating a few chocolate pieces, she realized they didn't taste good and she wasn't hungry. Without struggle, she returned the candy to the fridge - something that "would never have happened before." The most powerful approach is using tapping to clear limiting emotions and beliefs so you can hear your inner voice. Try that tango class, ask for that raise, say no to energy-drainers. Just ten minutes of morning tapping can transform your day. This journey isn't about food or exercise - those positive changes happen naturally within a larger process. Success comes when we exercise because it feels good, eat wholesome food because it nourishes us, and allow ourselves to shine brighter every day.

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“Прошло 23 дня, и я пользуюсь приложением каждый день. Теперь оно стало частью моей повседневной жизни.”

jayallen

Ключевые темы: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

emotional freedom technique
cortisol level reduction
emotional eating patterns
stress response rewiring
body image healing

Лучшие цитаты — Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Panic creates a destructive cycle that prevents sustainable results.
The deeper truth is that our panic helps us avoid confronting what's really happening.
Sustainable weight loss is an inside job.
NOT weighing myself is a better way to keep me accountable...

Персонажи: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Jessica OrtnerAuthor and expert on tapping for weight loss
Dr. Dawson ChurchResearcher who studied tapping's effect on cortisol
Dr. Roger CallahanPsychologist who discovered meridian point tapping
Gary CraigStudent of Callahan who simplified EFT techniques
Lindsay KennyEFT master who created the Tapping Tree metaphor

Об авторе

Джессика Ортнер, автор бестселлера по версии New York Times «The Tapping Solution for Weight Loss and Body Confidence», является ведущим экспертом в области холистического снижения стресса и техник эмоционального освобождения (EFT). Она стала пионером в интеграции простукивания (таппинга) в современные оздоровительные практики, объединяя свой опыт в EFT с идеями из психологии и осознанности для решения проблем с образом тела, эмоциональным перееданием и самопринятием.

Ортнер выступила сопродюсером новаторского документального фильма «The Tapping Solution» и стала сооснователем приложения The Tapping Solution App, которое помогло провести более 1,6 миллиона сеансов по снятию стресса по всему миру.

В качестве ведущей ежегодного всемирного саммита по таппингу (Tapping World Summit), который посетили более миллиона участников, и подкаста «Adventures in Happiness», она взяла интервью у более чем 200 экспертов в области личностного развития.

Ее работа была представлена на крупнейших велнес-платформах и получила одобрение клиницистов за научно обоснованный подход к снижению тревожности: пользователи ее приложения отмечают снижение уровня тревоги в среднем на 41% всего после девяти минут использования. Книга Ортнер остается фундаментальным ресурсом в сообществе EFT, помогая читателям в более чем 15 странах переосмыслить свои отношения со стрессом и заботой о себе.

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The Sustainable Weight Loss Shift

This plan is designed for individuals tired of the cycle of restrictive dieting and seeking a psychology-based approach to health. It focuses on biological feedback and environmental design rather than willpower, making it ideal for those wanting a permanent lifestyle transformation.

1 h 36 m•4 Разделы

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Lose weight

This plan is designed for individuals tired of fad diets who want a science-based approach to body transformation. It combines metabolic education with psychological tools to help anyone build a lifestyle where healthy choices become effortless.

4 h 23 m•4 Разделы

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Hear Your Body Speak

This plan is essential for anyone feeling overwhelmed by stress or reactive behaviors. It offers a practical path to emotional intelligence by bridging the gap between physical cues and conscious choice.

1 h 12 m•3 Разделы

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Unshakeable Confidence and Body Acceptance

This plan is essential for individuals struggling with social anxiety and negative body image who want to rebuild their self-esteem from the inside out. It combines physiological regulation with mindset shifts to help learners move beyond self-doubt and reclaim their personal power.

1 h 36 m•4 Разделы

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The Somatic Art of Letting Go

This plan is essential for high-achievers and leaders who struggle with chronic tension and the need for constant control. It offers a unique somatic approach to personal growth, making it ideal for anyone looking to reduce burnout and lead with more authenticity and less grip.

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Embodied Calm: Beyond Intellectual Anxiety

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Holistic Manifestation and Regulation Guide

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Body awareness

This learning plan is essential for individuals seeking to bridge the gap between mind and body to improve emotional regulation and resilience. It is particularly beneficial for those recovering from stress or trauma who want to master somatic techniques and nervous system health.

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Создано выпускниками Колумбийского университета | в Сан-Франциско

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Честно говоря, я ещё даже не изучила приложение полностью, но за последние несколько дней оно меня по-настоящему впечатлило… BeFreed — совсем другой уровень по сравнению с любыми учебными приложениями, которыми я пользовалась. Оно невероятно увлекает и действительно улучшает концентрацию — то, что нужно всем, кто бесконечно листает ленту!

@ladyInfinity

Я купил BeFreed ровно 23 дня назад и с тех пор пользуюсь им каждый день. Оно полностью встроилось в мой рабочий процесс и привычку учиться.

@jayallen

Честно говоря, приложение превзошло все мои ожидания. Я могу попросить его сгенерировать аудио на любую тему, какой бы она ни была, и результат впечатляет. Моя профессиональная область — специализация в психотерапии, она мультидисциплинарная, но ответы очень точные.

@Raguipa

Больше всего я ценю то, насколько меньше я стал листать ленту: меньше времени уходит на поиск и больше — на усвоение информации. Сочетание полных аудиокниг, подкастов и планов обучения — блестящее.

@colonyofcreatorsNGO

Я уже 24 года работаю инструктором ускоренного обучения PhotoReading… книги, чтение и обучение — моя стихия, и BeFreed отлично справился, предложив инновационный подход к подаче информации в лёгкой для восприятия форме.

@BeFreed user

Это не просто приложение с кратким содержанием книг: я попробовал режим «весёлого чтения», и это гораздо лучший пересказ и способ схватывать идеи, чем традиционный. Уже ради одного этого оно того стоит.

@austinakon

Обожаю это приложение. Пользуюсь несколько дней и не могу перестать слушать. Отличный способ начать.

@jcrules328

Мне очень нравится это приложение; я тестирую его уже около месяца и считаю настоящей находкой. Оно отлично работает, потому что в BeFreed можно создавать собственные темы, а голос замечательный — с безграничным выбором озвучек.

@DanielCZ

Честно говоря, я ещё даже не изучила приложение полностью, но за последние несколько дней оно меня по-настоящему впечатлило… BeFreed — совсем другой уровень по сравнению с любыми учебными приложениями, которыми я пользовалась. Оно невероятно увлекает и действительно улучшает концентрацию — то, что нужно всем, кто бесконечно листает ленту!

@ladyInfinity

Я купил BeFreed ровно 23 дня назад и с тех пор пользуюсь им каждый день. Оно полностью встроилось в мой рабочий процесс и привычку учиться.

@jayallen

Честно говоря, приложение превзошло все мои ожидания. Я могу попросить его сгенерировать аудио на любую тему, какой бы она ни была, и результат впечатляет. Моя профессиональная область — специализация в психотерапии, она мультидисциплинарная, но ответы очень точные.

@Raguipa

Больше всего я ценю то, насколько меньше я стал листать ленту: меньше времени уходит на поиск и больше — на усвоение информации. Сочетание полных аудиокниг, подкастов и планов обучения — блестящее.

@colonyofcreatorsNGO

Я уже 24 года работаю инструктором ускоренного обучения PhotoReading… книги, чтение и обучение — моя стихия, и BeFreed отлично справился, предложив инновационный подход к подаче информации в лёгкой для восприятия форме.

@BeFreed user

Это не просто приложение с кратким содержанием книг: я попробовал режим «весёлого чтения», и это гораздо лучший пересказ и способ схватывать идеи, чем традиционный. Уже ради одного этого оно того стоит.

@austinakon

Обожаю это приложение. Пользуюсь несколько дней и не могу перестать слушать. Отличный способ начать.

@jcrules328

Мне очень нравится это приложение; я тестирую его уже около месяца и считаю настоящей находкой. Оно отлично работает, потому что в BeFreed можно создавать собственные темы, а голос замечательный — с безграничным выбором озвучек.

@DanielCZ

Мне очень нравится, что полезную, сжатую информацию и идеи можно получить в виде аудио в стиле подкаста на 8–15 минут. Я не большой фанат подкастов из-за «воды», но здесь её нет совсем.

@BeFreed user

Я заканчиваю докторскую и вынужден читать много незнакомого материала… В BeFreed достаточно ввести запрос — приложение само находит источники и создаёт аудиоподкаст. Мне процесс в BeFreed кажется удобнее, чем в NotebookLM.

@Brad

Я часто ищу на YouTube, что послушать за завтраком, на прогулке или по дороге на работу, и BeFreed предлагает ещё более точный подход — без рекламы и без «воды»!

@BeFreed user

Самое лучшее в этой платформе — её универсальность. Нет буквально ни одной темы, которая была бы ей не по зубам. Она справляется со всем, что ей даёшь… Редко встретишь учебный инструмент без ограничений, который действительно выполняет обещания.

@jayallen

BeFreed — потрясающее приложение. Благодаря удобному дизайну я трачу меньше времени на навигацию и больше — на учёбу. Сочетание аудиокниг, подкастов и планов обучения — гениальная комбинация, которая полностью изменила мой распорядок дня.

@BeFreed user

Сначала мне понадобилось время, чтобы разобраться, как создавать подкасты на итальянском, а потом — бум! Это же великолепно! Можно попросить объяснить любую тему, и он делает это отлично и очень умно!

@matteo77

BeFreed стал моим ежедневным приложением для аудиокниг… Больше всего мне нравится, что ты вставляешь свой текст — и получаешь аудио, которое можно слушать на ходу.

@kotanzu1

Мне очень нравится, что полезную, сжатую информацию и идеи можно получить в виде аудио в стиле подкаста на 8–15 минут. Я не большой фанат подкастов из-за «воды», но здесь её нет совсем.

@BeFreed user

Я заканчиваю докторскую и вынужден читать много незнакомого материала… В BeFreed достаточно ввести запрос — приложение само находит источники и создаёт аудиоподкаст. Мне процесс в BeFreed кажется удобнее, чем в NotebookLM.

@Brad

Я часто ищу на YouTube, что послушать за завтраком, на прогулке или по дороге на работу, и BeFreed предлагает ещё более точный подход — без рекламы и без «воды»!

@BeFreed user

Самое лучшее в этой платформе — её универсальность. Нет буквально ни одной темы, которая была бы ей не по зубам. Она справляется со всем, что ей даёшь… Редко встретишь учебный инструмент без ограничений, который действительно выполняет обещания.

@jayallen

BeFreed — потрясающее приложение. Благодаря удобному дизайну я трачу меньше времени на навигацию и больше — на учёбу. Сочетание аудиокниг, подкастов и планов обучения — гениальная комбинация, которая полностью изменила мой распорядок дня.

@BeFreed user

Сначала мне понадобилось время, чтобы разобраться, как создавать подкасты на итальянском, а потом — бум! Это же великолепно! Можно попросить объяснить любую тему, и он делает это отлично и очень умно!

@matteo77

BeFreed стал моим ежедневным приложением для аудиокниг… Больше всего мне нравится, что ты вставляешь свой текст — и получаешь аудио, которое можно слушать на ходу.

@kotanzu1

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Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Обзор: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Изучите Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе» в разных стилях обучения

Tapping Into Freedom: A Revolutionary Approach to Weight Loss and Body Confidence

The Science Behind Tapping: Why It Works When Diets Fail

Следите за каждым словом во время прослушивания

The Tapping Technique: Your Step-by-Step Guide

Breaking the Pattern of Panic: The First Step to Freedom

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Overcoming Emotional Eating: Finding the Root Cause

How Past Events Shape Your Weight Journey

Следите за каждым словом во время прослушивания

The Power of Beliefs: Changing Your Weight Loss Blueprint

The Pain Beneath the Weight: Understanding Protection Patterns

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Feeling Confident in Your Feminine Body

Finding the Pleasure in Exercise

Следите за каждым словом во время прослушивания

Untangling Food Myths and Finding Your Body's Wisdom

Self-Care and Pleasure: The Missing Ingredients

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

The Journey Forward: Embracing Imperfection and Living Now

Вы дочитали Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе» до конца

Ключевые темы: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Лучшие цитаты — Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Персонажи: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Об авторе

Скачать резюме книги «Выход есть! Техника простукивания для похудения и уверенности в себе»

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Частые вопросы про Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

What is The Tapping Solution for Weight Loss and Body Confidence about?

Who should read The Tapping Solution for Weight Loss and Body Confidence?

Is The Tapping Solution for Weight Loss and Body Confidence worth reading?

How does EFT tapping work for weight loss?

Узнать больше

BeFreed объединяет глобальное сообщество любознательных людей

Изучите Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе» в разных стилях обучения

Tapping Into Freedom: A Revolutionary Approach to Weight Loss and Body Confidence

The Science Behind Tapping: Why It Works When Diets Fail

Следите за каждым словом во время прослушивания

The Tapping Technique: Your Step-by-Step Guide

Breaking the Pattern of Panic: The First Step to Freedom

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Overcoming Emotional Eating: Finding the Root Cause

How Past Events Shape Your Weight Journey

Следите за каждым словом во время прослушивания

The Power of Beliefs: Changing Your Weight Loss Blueprint

The Pain Beneath the Weight: Understanding Protection Patterns

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

Feeling Confident in Your Feminine Body

Finding the Pleasure in Exercise

Следите за каждым словом во время прослушивания

Untangling Food Myths and Finding Your Body's Wisdom

Self-Care and Pleasure: The Missing Ingredients

Получите больше: Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе»

The Journey Forward: Embracing Imperfection and Living Now

Вы дочитали Краткое содержание «Выход есть! Техника простукивания для похудения и уверенности в себе» до конца

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