DIET DISRUPTION: how to avoid it and what to do if you fail?

How often have you started to lose weight, and then some new temptation in the form of your favorite cake or a slice of pizza put an end to this idea? If this has happened more than once in your life, then you know first-hand what a diet break .

Failures when losing weight are a fairly common occurrence, behind which there are psychological difficulties that force us to fail again and again. I’ll tell you a secret, like all the girls reading this article, I also had moments when I wanted to lose weight by any means, just to get rid of those extra pounds. That’s when I learned what it was like to sit on buckwheat for a whole week, and then look with hungry eyes at all sorts of tasty treats and think about how not to snap and eat all the chocolate in one go. At that time, I did not yet know what processes in the body occur in a person on a low-calorie diet. But, thank God, that stage has long been passed, and today I want to share with you effective methods that will help you avoid breakdowns during your weight loss process.

So, you decided to lose weight, but then something bad happened - YOU FAILED! Then (having eaten enough) they pulled themselves together again and started all over again. So you lasted a week, maximum two, and then fell apart again... It's time to stop, pause and think about what you're doing wrong? In itself, breaking a diet (in this context, by “diet” I mean a certain diet) does not happen just like that, without a reason. And the point here is not in the cake or candy itself, which was lying “crookedly” in the kitchen cabinet, but in you.

The most important thing you should do if you have a breakdown is ask yourself if you have a CLEAR goal for why you want to lose weight!

Set a clear goal

To avoid failures when losing weight , it is important to CORRECTLY formulate your goal. It's not enough to say I want to lose 10 kilograms. Yes, that is the goal, but it is NOT clear cut. You should not just want to lose 10 kg, but write down point by point (and it is advisable to do this in writing on a piece of paper) why you want to lose weight, what will get you rid of these extra 10 kg, how you will feel after losing weight , what things you can wear, etc. That is, describe in as much detail as possible the benefits that await you after losing weight.

QUESTIONS:

What is my goal? What do I want from life? 2. How can fitness and proper nutrition affect this? 3. What benefits will I have if I do what I have been meaning to do for so long? (join a gym/lose weight/fit into an old dress, etc.)

How will I feel about this? 5. What makes me happy? 6. How will my life change after achieving my goal?

When you honestly answer these questions, you will have a clear picture of what you want from life.

Well, in order to make it easier to achieve this goal, you must motivate yourself.

• To do this, you can go shopping and even try on the clothes that you like, but which you cannot yet buy for yourself due to obvious reasons.
• If you don't want to be motivated by new clothes, you can be motivated by old ones. For example, get your favorite jeans from your youth, when you were a couple of sizes thinner, and promise yourself to fit into them in, say, 2-3 months. This will be a REAL goal that you can achieve.
• You can plan a beautiful photo shoot for yourself in a chic dress or an open swimsuit, this thought will encourage you and will not let you go away.
• You can plan a trip to the sea with your loved one, where there are many beautiful bodies of the opposite sex around, yes, perhaps this will make you angry and hurt your pride, but such a measure will be a good shake-up for you to awaken in yourself the desire to look no worse than all these girls with figures of top models!

In fact, everyone’s motivation can be different, the main thing is to come up with YOUR own, which will only move you, and not the Machine or Yanyna, which helps them achieve THEIR goals.

History of the problem[edit | edit code]

A simple example, we are all endowed with a sense of smell. We have memorized smells since childhood, identified them, learned to recognize them, and now we won’t confuse them with anything. The sense of smell works in conjunction with the sense of taste. When we smell food, we realize what it tastes like. Over the years of life, many of our behavioral characteristics have been developed to perfection. Both feelings described relate to primitive emotional functions of our nervous system. In childhood, taste buds are imperfect, so children do not know how to distinguish shades of tastes, and like to eat mainly sweet and salty foods.

Most often, children are drawn to sweets. Meanwhile, an adult can experience hundreds of different tastes, determined by the presence of certain ions in food. What we are taught from childhood is what we will need throughout our lives. There are different versions of why some are drawn to salty foods and others to sweets.

But the fact remains that craving for both is evil for our figure. Imagine that for 20 years you ate what your parents prepared for you, then, for some reason, you began to eat at fast food restaurants; until the age of 30, you were not at all familiar with the culture of rational nutrition.

Then they came to the fitness club and took care of their figure. In the desire to quickly achieve visible results, you most often choose a strict diet instead of a balanced diet, giving up most of your usual foods. A similar situation occurs with those who do not go to gyms.

A strict diet will initially lead to positive results, but at the end of the road you will most likely experience a breakdown, and for some, on the contrary, anorexia. In the latter case, a person begins to refuse food, because during the diet, taste and smell receptors are switched off, and then the main systems of the body. For this reason, significant dietary restrictions are not justified for improving physical fitness. If nutritionists recommend resorting to this, it is only for a short period of time. A person should not deprive himself of those foods that he has eaten all his life; it is enough just to remove those that are traditionally considered “harmful”. If he excludes everything that he is used to, then as a result he will return to it again, but with a greater appetite. The only question is for how long.

Stop dieting

The next step is to give up dieting. Here I mean a diet that requires you to give up many foods your body needs, contains very little daily calories, involves eating only one or two foods for a long time, and others. Breaking the diet with limited nutrition is inevitable!

• Why isn't your diet helping you lose weight? The whole truth about diets

You shouldn't go on a diet if you want to lose weight and then stay at your new weight. Only a properly balanced and varied diet can help you with this! Diet will only make the situation worse. First, triumph in the form of losing 7-8 kilograms in a week, and then complete devastation and depression after gaining 10 kilograms upon completion of this miracle diet and return to your normal diet. Therefore, we remember: NO DIETS!

Is it possible to avoid breakdowns?

If you decide to start proper and long-term weight loss, and then maintain the weight, then you need to be prepared for the fact that there will most likely be breakdowns during this process - both in nutrition and in training. The important thing is not whether you relapse, but how quickly you can return to your new lifestyle.

Stop the relapse at the very beginning - enjoy the chosen product, return to the chosen diet

Change your diet gradually

When you decide to completely change your lifestyle and diet, the main thing here is not to overdo it or go too far. This is, of course, a very good decision that deserves respect, but if you have previously resorted to such radical measures to change everything at once, and they failed, then in this case it makes sense to change your usual diet GRADUALLY and SLOWLY. Breaking the diet usually occurs due to the fact that a person is not mentally ready to lose all of his favorite foods in an instant.

If you previously ate hamburgers and pasta 3 times a day, sometimes had a snack of tea or coffee with something sweet, and now you want to suddenly switch to six meals a day without a single hint of sweets and fast food, then most likely you will break down already on the 3rd day of such a diet. Add meals gradually, start with at least 4 meals a day, remove most of the unhealthy foods, but allow yourself to eat your usual food once a day, but it should not be a whole hundred-gram bar of milk chocolate, as before, but 2-3 small squares weighing 15-20 grams. This way you will kill two birds with one stone: you will eat your favorite treat that lifts your spirits, and at the same time you will take a huge step forward on the path of your future transformation. And so gradually - day after day, week after week - you will completely give up all harmful foods, making your diet as clean as possible.

So let’s remember: GRADUALLY CHANGE YOUR DIET, REMOVING HARMFUL PRODUCTS AND REPLACING THEM WITH MORE HEALTHIER ones !

How to stay on your diet

Adviсe:

1. Don't forget about motivation so as not to break off your diet. Always remember why you decided to lose weight.
2. Keep a weight loss diary and note the results achieved in it.
3. Try to remove all forbidden foods out of sight. Women who do not live alone have the hardest time doing this. They should ask loved ones for support.
4. Choose suitable diets. It’s easier to follow a long-term diet with a gradual reduction in calories.
5. Try not to think about how not to break off the diet, just follow its rules, and that’s it.
6. Keep in sight a photo of you in the shape you want to return. You can use as an example photographs of celebrities whose figures you consider beautiful.
7. Celebrate every small success in losing weight. Don't wait until you lose 10 kg. Even one kilogram lost is a victory.
8. Try to develop a reward system for yourself. For example, buy some cosmetics as a reward for every kilogram you lose.
9. Avoid coffee and alcohol. These drinks only relax you and whet your appetite.
10. Get distracted by some activity whenever you feel like breaking your routine.

How to avoid going hungry

Try to distract yourself with something. Your favorite pastime will help you avoid hunger: read, watch TV. Drink green tea or just water. Perhaps you have confused hunger with thirst. If you feel that you cannot deceive your body, allow yourself a light snack, eat an unsweetened fruit. It is important to absorb it slowly, chewing each piece thoroughly, otherwise the brain may not feel full.

How not to indulge in sweets

Adviсe:

1. In order not to indulge in sweets, forbid yourself from going to candy stores.
2. If you suddenly have a desire to eat something forbidden, choose an unsweetened product rich in protein or starch.
3. Replace sweets with honey, dried fruits, and nuts.
4. Do not put sugar in tea, coffee, other drinks and dishes.

• Pork tongue salad: delicious recipes
• How to train a puppy to wear a diaper
• Sesame - beneficial properties and contraindications

How to maintain a buckwheat diet and not break down

This power system is effective but complex. To maintain the buckwheat diet and not break down, use the following recommendations:

1. Make a weight loss plan. Describe all aspects in detail.
2. Follow your diet while working as hard as possible. It will be easier to transfer it not on vacation, but during normal work hours.
3. Do not keep prohibited products at home.
4. If it gets really hard, drink a glass of kefir and eat 1 tsp. honey Don't allow yourself to do this more than once every three days.
5. Eat buckwheat more often, but little by little.
6. Drink plenty of fluids.

Think through your menu in advance

The next rule that will help you avoid breakdowns is purchasing groceries for a week in advance . Make food preparations, so you won’t have a headache wondering what you should take to work today, or what to have for dinner? If you have all the necessary products in your refrigerator, you can always prepare a healthy breakfast, lunch or dinner from them. The most important thing is to buy the RIGHT products, excluding harmful and unnecessary ones. By “the right foods” I mean sources of complex carbohydrates (cereals, cereals and wholemeal breads), proteins (lean poultry, beef, fish both fatty and lean, seafood, eggs) and fats (avocados, nuts, unrefined vegetable oils). Simple carbohydrates can also be present in your diet in the form of fruits and berries, and vegetables are a source of fiber.

Keep yourself busy

When you are sitting at home, you are bored, and you amuse yourself by watching videos on YouTube, then of course it would be a sin not to drink a cup of tea and eat some delicious food during this “important” task. Usually, overeating, consuming extra calories and, of course, diet failures occur precisely because you have nothing to do with yourself !
I know from myself that when I sit at home and am idle (once a year and the stick shoots), then my legs themselves carry me to the refrigerator, and my arms and head are already there =). At such moments, it is important to realize that you don’t feel like eating, you just want to snack on something out of idleness, so that the happiness hormone is released, and your soul feels warm and good. But I assure you that the “warm and good” will last exactly 5 minutes, then you will be overcome with a feeling of guilt for eating this piece of cake or finishing all the chops that were prepared for your husband. The solution is very simple - YOU NEED TO KEEP YOURSELF BUSY WITH SOMETHING! Come up with a hobby, call a friend and go shopping with her, or simply read a book. It will be a thousand times more useful than eating a pie while sitting at the computer!

The main principles for avoiding breakdowns[edit | edit code]

• Don't skip meals. Eating 1-2 times a day slows down your metabolism, and the likelihood that you will have a breakdown at night is one hundred percent. After this, of course, there will be remorse, but the problem will not be solved. What's stopping you from eating all day? The desire to then eat something at night? And when you eat small portions all day long, a constant level of glucose is maintained in your blood, which, as you know, helps you not indulge in all sorts of goodies. Imagine, while on a diet, you dreamed of cakes for a whole week, and then as soon as you didn’t eat for a whole day, your dream came true in the nearest supermarket.

• Don't sit near the refrigerator. Find something else to do. If you watch in the evenings for unwanted temptations, then you will definitely want to reward yourself for a hard day, for failures on the love front, and in the end, just to give yourself pleasure.

• Have an accurate nutrition plan written down on paper. My personal practice shows: if I recommended that my wards simply eat healthy food, I gave some restrictions, but in words, without supporting them with a clear plan, people continued to eat as they were used to. Having no idea how to eat, a person is like a blind kitten in the world of nutrition. When you prepare your food for tomorrow in the evening, or spend an hour of your precious time, get up early to boil rice, put the food in boxes and take it with you, you are unlikely to want to devalue your work with a late-night breakdown. Moreover, if you eat according to plan, you will not find yourself in a situation where you are hungry and want to eat everything that comes to hand.

• Drink more water. Scientifically recognized fact. In order for a cell to maintain its metabolism at a high level, the constant presence of water in the body is necessary. In addition, everyone knows that a glass of water drunk before a meal reduces the amount of food eaten.

Don't focus on losing weight

If you spend all day thinking only about losing weight, about what you can’t eat this and that, in general, you focus your attention exclusively on what you CAN’T do, then you will 100% fail sooner or later!

Breaking the diet is a problem of fixation!

Being fixated on one thing, be it weight loss, work or a loved one, always leads to emotional burnout, followed by depression and despondency, which are usually healed by something sweet and tasty. And it doesn’t matter that such treatment only makes it worse later, now you feel good! To prevent this from happening, DO NOT FOCUS ON THESE UNFAT KILOGRAMS ! There are so many positive moments around, don’t miss them, and then the process of losing weight will be much easier and more interesting!

If things didn't go according to plan[edit | edit code]

This is the “light at the end of the tunnel.” You go through all the hardships of a strict diet, or, in the language of bodybuilders, cutting, you achieve your goal, and you know for sure that now you can afford everything. All the things I couldn’t afford for four long months. We overcome obstacles in the form of unbalanced food, gain willpower, and embark on the path to achieving ideal forms. It’s only hard at the beginning, when you’re already involved in the process and see the first results, you don’t want to stop. At the end of this path, a fork in the road may await us, at which we must decide which way to go. For an athlete, everything is clear: performance, award, banquet. For some time, the athlete has the right to allow himself to eat what he refused for a long period of time. But then he will choose the road that will still lead back to a diet, first off-season, and then preparatory for competitions. And so all year round - diet, diet, diet. Difficulties in choosing arise for an ordinary person, and not necessarily one who goes to the gym. A strict diet is deprivation, deprivation of the body, and it cannot last long. We ask ourselves, what will happen next, after the end? How will I eat? Our trainer gives instructions so that we gradually switch to a balanced diet. And suddenly a malfunction occurs - everything does not go as planned, we begin to eat beyond measure, and we cannot stop ourselves, and eat what we refused during the diet. This failure is called a breakdown (bulimia). It is faced by both athletes and ordinary people who, in the fight against excess weight, have cut down their diet: deprived themselves of fats and carbohydrates. Why do breakdowns occur, how long can they last, how often do they occur, how can they turn out and how can we minimize the possibility of their occurrence? To understand this topic, I had to resort to the experience of both famous athletes and my students.

Hide your scales

The current point follows from the previous point - don’t weigh yourself every day! This is a very big, gross, but nevertheless common mistake of everyone who wants to lose weight. By getting on the scale every day (and sometimes several times a day), you are again making the same mistake - you are fixated on losing weight. Relax, don't go crazy. Understand that you are not a balloon of air that can be deflated in a couple of seconds. Human kilograms disappear much more slowly than the air is released from the balloon. On average, with safe weight loss, you lose from 500 g to 1 kg per week. Expecting that you will lose 500 g per day is a utopia, so be patient and hide your scales. It's best to track your results by writing them down in your diary once a week, not more often. Doing this is definitely useful and necessary. This will give you confidence that you are doing everything right, as there will definitely be positive dynamics.

Have cheat meals

If you switched to proper nutrition, this does not mean that you will never be able to eat your favorite foods again! Once a week you can allow yourself to eat your favorite treat and not reproach yourself at all for it! Now I’m talking about a special day - a cheat meal. For those who don't know, a cheat meal is a planned meal or several meals where you can eat whatever your heart desires. I recommend doing such cheat meals once a week and only if you have stuck to your diet all week, haven’t eaten anything extra and strictly followed the principles of proper nutrition - in this case you can reward yourself for “good behavior” and eat what you want. whatever you want.

Sometimes, in order to avoid breakdowns when losing weight , you need to get as close as possible to your “enemy”, the object that provokes this breakdown, and look into his face.

But you also need to be able to use this method of dealing with breakdowns (cheat meal): you don’t need to turn a cheat meal day into a whole day of gluttony. No! This should be a pre-planned day, such as Saturday or Sunday, as well as a pre-designed delicacy that you would like to eat on that day. This way you won’t have the desire to first eat a large pizza, then eat Napoleon cake for dessert, then remember that you have long wanted to try chocolate fondue, and then your soul rushes to heaven and “hello glutton” for the whole day.

When you plan in advance what you would like to eat on your cheat day, you are more likely to eat only that, and with your mind set aside, you will enter the new week without disruption.

What to do if suddenly this breakdown happened and you ate an extra piece of candy or more than one?

Don't panic!

The first thing you should do after a breakdown is to pull yourself together and not panic!
Yes, yes, it is panic and guilt that can do a lot of bad things. It is important to understand that having eaten one meal, even if it was very dense, you will not immediately become fat. Fat is not immediately deposited on the hips, buttocks and sides. It has been proven that 1 kg of fat is 7500 kcal, that is, to gain 1 kg you need to eat more than one box of chocolates and wash it all down with more than one bottle of cola. Even with all your desire, it will be difficult to do this in one go, unless you bet with a friend/friend for 1 million dollars that you can do it)) On average, in one day of gluttony and overeating, weight gain can range from 100 g to 300 g, depending on the type of metabolism and other individual characteristics of the human body. So if you eat something extra, don't panic! It's not the end of the world, and things can still be fixed!

Weight gain is not the end of the world!

But if you are one of those who likes to double-check everything (by the way, I’m like that myself), step on the scales in the morning, and they show you + 2 kg!!! How so??? Here, unfortunately, the scales are right, yes, you really have + 2 kg, but this is not fat, but swelling from yesterday’s meal.

Breaking the diet very often leads to swelling. What is SWELLING and how to deal with it, you can learn from this article. It can be either from an excess of carbohydrates or a large amount of salted or smoked foods, or from the presence of alcohol on that ill-fated day. But there is no need to sound the alarm about this; the swelling will go away on its own in a couple of days, as soon as you return to a normal diet.

• Alcohol and sports. What if you want to drink?

Working out in the hall!

If you have lost your temper, eaten too much and are now afraid that you will become fat, then there is a great option for working off the calories you have eaten - training. You can go to the gym, work out at home, or go for a run in the morning. Any option will help you, firstly, really burn the calories you eat, and secondly, get rid of the feeling of guilt and remorse. After exercising, you will feel much better than if you spent the entire next day lying at home on the couch, eating your grief with the remnants of yesterday's feast.

 IMPORTANT!

Start “working off” not 10 minutes after the crime, but at least 2-2.5 hours later, since your body must still digest everything you have eaten. It is ABSOLUTELY impossible to exercise on a full stomach!

Yes, there is still such a moment. If it happened that you snapped and ate one candy, and then it was followed by 5 more pieces, then this is not a reason to eat 1 kg of candies, thinking that you have already ruined everything. I'm sure many people recognize themselves now. This is exactly what usually happens. Feminine logic comes into play: well, since I’ve already ruined everything, then to hell with it all!

You definitely don’t need to do this! The most important thing is to stop at 5 pieces of candy, and the next day pull yourself together and go work on them in the gym!

No fasting days!

But the very next day is very important in case of breakdowns!
There is no need to do any fasting days, such as kefir or apple fasting, or even fast all day. There is no need for such sacrifices! You just need to return to your normal diet, just make this day more protein. Now you can reduce carbohydrates to a minimum (at least 50 g per day), give preference to proteins and vegetables, drink a lot of water and be active. All. These are all the things you can do the day after a breakdown! Well, I hope you found this article helpful. Now you know that breaking a diet is not something scary and deadly. We are all living people and have the right to be not ideal, sometimes making mistakes and making mistakes, the main thing is not to blame yourself for not being ideal. Did you stumble? Lost it? It's OK! We realized, accepted this fact, worked on the mistakes - and went back into battle! Now you know how to avoid breakdowns , so use these secrets, and no breakdowns will stop you from achieving your goal!

Sincerely yours, Janelia Skripnik!

It’s easy to accumulate, but much more difficult to get rid of.

To lose weight, we need to spend more calories than we get from food. It's simple. Everybody knows. But if you look at the sad statistics on the growth of obesity (and even just at people on the street), it becomes obvious that difficulties arise with implementation in practice. Alas, our bodies are designed in such a way that they can easily and naturally increase fat mass at the “unlimited” rate, but when it comes to getting rid of these reserves, problems begin. Our body and our brain do not like to lose weight. And accordingly, they hinder this process in every possible way.

Yes, at first everything goes very smoothly. Let’s say you set yourself a daily limit of 1,700 calories and confidently stick to this plan for a day, two, three, sometimes five or six. But then... And then a breakdown occurs. If you are not a competitive athlete in the fitness category and, in addition, are not very experienced in losing weight, then the question is not “what to do IF this happened?”, but “what to do WHEN this happened?”.

Photo: istockphoto.com