Diet failure is a phenomenon that haunts many people who are losing weight. Those who have struggled with excess weight have experienced this at least once, but there are also those who break down constantly. The cause can be any negative external factor, since at this time the body is most vulnerable. It turns out that breakdowns are not always a bad thing. Moreover, experts in the field of nutrition and dietetics even argue that this is quite normal, since due to a change in eating habits the body experiences stress, which it fights gradually. But still, upset violators of the nutrition program are always acutely concerned with the question: what to do if they break the diet?
Causes of diet failures
Diet violations do not occur just like that; for this, there must be a factor that led to the breakdown. Let's look at the main reasons.
- Insufficient motivation for results. Typically, people who are planning to lose weight treat it as a short-term period in their life. (ATTENTION! This is a major mistake that often does not lead to the desired result!) Diet is a radical lifestyle change. This is worth understanding to achieve results. Answer a few questions for yourself: why am I doing this? What do I want to achieve in the end?
- Lack of purpose or incorrect formulation. The right motivation will allow you to clearly formulate the goal and ways to achieve it. The next stage, another lost kilogram should bring pleasure and joy. Don’t set unattainable goals, try to soberly assess yourself and your capabilities.
- Inappropriate diet. It would be more correct, of course, to consult a doctor before losing weight, take the appropriate tests and undergo an examination. Only in this case will they be able to prescribe a power system that is suitable specifically for you. But often people don't do this. Therefore, the diet may be too strict, which will lead to a breakdown.
What are the types of diet failures?
Diet breakdowns don't just happen. Usually this ends in an isolated case, but it happens that eating junk food lasts more than one day and is repeated with some frequency. You can limit yourself to a one-time breakdown if you immediately pull yourself together. It is necessary to combat regular diet violations, for which you should analyze your chosen dietary pattern. Let us explain isolated cases.
We ate sweets
It’s such a thing in the world that almost all people are huge lovers of sweets. Therefore, it is difficult to get rid of this food pleasure. Often it is sweets that become the reason for breaking the diet, since the craving for it is very strong, and not everyone can fight it.
First of all, don't despair. A bad mood will lead to stress, and you will want even more goodies. Therefore, a positive attitude and determination should be the first helpers.
We ate fried food
Sometimes, instead of sweets, people losing weight indulge in fried foods. This usually happens during the outdoor barbecue season, when it is simply impossible to refuse it. This type of breakdown is quite dangerous, since fried foods are high in calories.
Fed up for the night
This case usually occurs when the calorie intake is low during the day. The body requires energy, so people often eat at night. The consequences of this can be different: sleep disturbance, heaviness in the stomach, nausea, etc. At night, all processes in the human body slow down, so the food eaten simply begins to rot.
Regular breakdowns are often caused by an incorrectly selected diet. Too strict restrictions, a meager, monotonous list of products and low calorie content ultimately lead to prolonged overeating. This condition can lead to low self-esteem and even more weight gain.
What to do if you fall off your diet?
The first rule when you fail on a diet is don’t blame yourself and don’t get upset. To err is human, so take it positively and start rebuilding your diet. Under no circumstances should you quit your diet! Pretend that nothing happened and continue in the same spirit. It is advisable not to step on the scale, as an extra kilogram will only cause anger, resentment and powerlessness.
Below are the basic rules that will help you get back on track:
- Include more protein and fiber in your diet. Their digestion takes a long time, so consuming them will help reduce hunger.
- Cleanse your body. Start the next day after a breakdown with a glass of warm water with lemon, lime and mint. Go to the bathhouse, massage your whole body with a dry brush. This will help remove harmful substances
- Take probiotics. After eating sweets, there is a high chance that you will want them even more. Therefore, it is necessary to stabilize blood sugar levels, which probiotics can do very well.
- Rest. After breaking your diet, you shouldn’t run to the gym and work off calories. Experts advise relaxing, taking a walk in the fresh air
- Avoid fried foods as they cause heaviness in the stomach and slow down digestion. The following mixture is perfect for recovery: a decoction of fruits with mint leaves and grated ginger. This will speed up metabolic processes, and digestion will begin to work more actively.
- Chew some gum. It will become a catalyst for the release of enzymes into the stomach, which also activates the digestive processes.
- Get physically active. When unpleasant symptoms subside, take yourself for a walk or jog in the fresh air.
- Don't eat at night. Try to plan your diet evenly throughout the day, then you won’t feel hungry before bed.
Remember! Eating before bed leads to the formation of gases and rotting food in the stomach. This causes the accumulation of toxins and other harmful substances in the body.
How to stick to a diet and not break?
If you suddenly relapse once, this is not a reason to scold yourself and stop achieving what you want. Maybe the disruption wasn't as big as you think. In this case, it is always possible to extend the diet for a couple more days. In case of a serious breakdown, carefully re-read the “motivational part” described in the notebook and think about whether you have enough incentives to lose weight. It is likely that it is during a breakdown that one will be able to discover that precious motivation that will ultimately become key and most effective.
Don't forget about smoothness and gradualness. It often happens that, having felt bad during the diet, people get scared and, after a breakdown, are afraid to return to their previous regimen. It is quite possible to return to trying to lose weight after a breakdown, but you should critically reconsider the old system and make appropriate adjustments to it.
Proper fluid intake will help you avoid relapse. First of all, we are not talking about drinks, but about ordinary water, of which a person losing weight should have at least 1.5-2 liters per day in their diet. Do not add sugar to coffee and tea, prepare herbal teas. Forget about smoothies and freshly squeezed juices, which contain extra calories, and avoid alcoholic beverages that whet your appetite.
A timely solution to the problem of the ubiquitous night hunger attack will help you avoid relapse. As a rule, it occurs when we go to bed too late. A balanced work and rest regime helps to avoid uncontrolled eating of sausages at night. When a person sleeps, he does not want to eat, and if he sleeps enough, the next morning he wakes up cheerful and full of strength.
A strong, healthy night's sleep, clear motivation and self-organization will become indispensable companions during a difficult period of dieting. If you follow all the useful recommendations, you will forever forget not only about the notorious “diet breakdowns”, but also about the extra pounds that will never return.
question on topic, thanks in advance for your answers
The diet should be correct, not home-grown. When you feel that it is difficult, go to your nutritionist who prescribed it.
The administration of the Woman.ru website does not evaluate recommendations and reviews about the treatment, drugs and specialists discussed in this thread. Remember that the discussion is being conducted not only by doctors, but also by ordinary readers, so some advice may not be safe for your health. Before any treatment or taking medications, we recommend that you consult a specialist!
Well, how! you want to be slim! Here you go! imagine yourself as a beauty, walk around fashion stores thinking about how you will pamper yourself when you lose weight! what diet are you on?
Diet is evil. Eat for your health, it’s better to be healthy, fat and kind, than thin, sick and angry
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spend less time in the kitchen, eat fruits and vegetables))
Buy yourself a dress, a couple of sizes smaller, that you would really like to wear. Oh, I also hung photos of fat women in swimsuits on the refrigerator, which also killed my appetite.
Diet is evil. Eat for your health, it’s better to be healthy, fat and kind, than thin, sick and angry
Diet is good if everything is taken into account! Fat people can be healthy at first, when young age helps.
Diet is good if everything is taken into account! Fat people can be healthy at first, when young age helps.
If you suddenly fall off your diet and eat like a pig, then this is evil. What is needed is not a diet, but a healthy, proper diet, when the body receives everything it needs, plus sufficient physical activity. When your body has enough of everything, you don’t even want to eat.
If you suddenly fall off your diet and eat like a pig, then this is evil. What is needed is not a diet, but a healthy, proper diet, when the body receives everything it needs, plus sufficient physical activity. When your body has enough of everything, you don’t even want to eat.
You are so scared of the word “diet” that you forget that it means properly organized nutrition. And such nutrition for one may differ significantly from the nutrition of another. “...you’ll go off the diet and get drunk.” means that either the reasonable caloric intake has been exceeded, or foods that worsen health have been consumed. Isn't it possible to call restrictions on caloric content of food or a set of products a diet?
Well, yes, a diet usually means limiting yourself in food. This requires a long and tedious journey. First, limit flour and sweets, add more fruits, vegetables and grains, start exercising regularly, and only then start reducing food portions. RESULT - the best diet is to EAT LESS. This takes more than one month. And the most important thing is to get it into your head in advance that this will become a way of life FOREVER. And not the way our women like to restrict themselves sharply for a couple of weeks, painfully dreaming of a huge cake and going crazy about how not to break off the diet, and then everything returns to normal.
oh, I peed myself = about a huge cake
To avoid losing your diet, you can try changing your diet more often. Don't eat the same foods for a week or longer. 2-3 days - some dietary products, then 2-3 days others, etc. All the same, then you will lose weight, not get fat. The body must receive all nutrients.
By the way, I am the author of this topic, I just changed my nickname! I live with my mother, she cooks
, I eat what she cooks and I can’t lose weight!
Well, eat half the portions.
Basic mistakes that lead to failure
How to avoid the main mistakes made by those who decide to start eating only diet foods?
- Exclusion of usual foods from the diet. Get rid of harmful foods gradually. For example, start putting not two spoons of sugar in your tea, but one. If the craving for your favorite foods is irresistible, then you can include them in your diet. You can eat sweets in the morning, but be careful!
- Excessive tension. For many, the word “diet” is something terrible and unpleasant. Therefore, consume it less, let this period become the beginning of a healthy lifestyle.
- Diet monotony. When losing weight, it is not necessary to eat only buckwheat, apples and kefir. Find healthy, wholesome foods that you love.
- Lack of knowledge. Expand your knowledge in the field of proper nutrition, improve yourself.
- Quick change of diet. It is necessary to change eating habits gradually.
Thus, failures on a diet are a very common and understandable thing. Sometimes they occur once, which does not have any negative consequences. But it happens that a person brings his body to exhaustion and a stressful state, then an urgent need to adjust his diet. Before you start losing weight, consult a specialist so that your diet is selected individually, this will help avoid unwanted breakdowns.
How not to leave the diet prematurely. 5 practical tips
1. Formulate tactics and strategy Ask yourself two questions: “How much time do I plan to spend on a diet?” and “How will I eat after I finish it?” This will help you weigh your strengths and evaluate the feasibility of your chosen diet. Are you ready to follow a high protein diet for the rest of your life? Or eat buckwheat throughout the year? And do not forget that low-calorie diets - up to 1200 kcal per day - slow down the basal metabolism, so nutritionists recommend them for no more than a week.
2. Don’t forbid yourself anything. The surest way to quit the race ahead of time is to forbid yourself your favorite food. It is recommended to change eating habits slowly and gradually, and not suddenly. And there are no prohibitions: everything is possible, just a little and not every day. Make one weekend a “freedom day” or allow yourself occasional microscopic doses of your favorite foods and dishes in the morning.
3. Set feasible goals Endocrinologists say that the acceptable rate of weight loss is up to 2 kg per month . Experienced “dieters” know that rapid weight loss leads to sagging skin and stretch marks. The root of the evil of the “yo-yo effect” (that is, rapid weight gain after a diet) is unrealistic goals and overly strict restrictions. Getting back to the size you had before giving birth is realistic. Getting thin ankles if they have always been full is a no-no. And remember: the faster you lose weight, the higher the chances of regaining everything you lost, and in excess.
4. Don’t consider leaving the diet as a failure : “It’s terrible, I ate two candies!” This is a mistake: two candies do not cause damage to a figure. The only thing that harms her is the constant presence of sweets in her diet. So do not rush to declare an amnesty for habitual uncontrolled eating, even if you have sinned slightly. Such zigzags, that is, deviations from the diet, are only welcomed by nutritionists. And if these zigzags happen to you often, think about whether the chosen diet is right for you.
5. Take up free time Those who have practiced therapeutic fasting know how much time is freed up for someone who stops eating: so much that it is not even clear where to use it. In order not to tempt yourself with thoughts about food, psychologists recommend taking up an interesting hobby - preferably one that will take you away from the refrigerator. It’s worth throwing yourself into what you love with your head, then
even hunger recedes to the edge of consciousness, and the impulse to “gnaw something” disappears altogether. An important condition: the hobby should occupy your arms or legs.
