To endure a long diet and never break loose – such a feat is really worthy of special respect.
However, failure to diet can happen at any time. Especially if the diet is very strict, and the number on the scale does not decrease in any way. If your willpower did not stand the test, do not despair, not everything is so scary. The main thing is to adhere to the following rules.
Analyze the cause of the failure and eliminate it
It is important to understand what prompted you to eat during the diet. If it was hunger, then it is worth adjusting the diet, introducing healthy snacks. Lack of sports or hobbies? This means that there is a great opportunity to learn something new or attend interesting master classes.
Assess the damage
If you ate one chocolate bar, then this is a maximum of 10% of your daily calorie intake. So it’s not all that scary. The deed is done, and it’s not worth banging your head against the wall. Dieting failures often happen because you are in too much of a calorie or carbohydrate deficit. Check and review your diet!
Don’t quit your diet immediately after a breakdown
Often, after a diet break, we relax. It is not right. The diet should be continued as soon as possible. Mentally draw a line for yourself, after which you will again be in mode. To correct the situation, you need to make adjustments to the diet for 3 days. You can eat light soup, vegetable salads. Drink more water. After such a recovery period, you should return to the diet.
Often in long-term diets (several weeks or more) it is recommended to include the so-called “weekend” days and indulge yourself. For example, once a week, you can afford anything, but in reasonable quantities.
Try to improve your digestion
If you ate a lot of forbidden food and broke down, try to cut back a little on the following days. Do it smoothly, and almost imperceptibly, otherwise, you will break again. Eat more fresh fruits and vegetables. They have a lot of fiber, which perfectly cleanses the intestines and restores metabolism.
From each day for 7-10 days, cut a small amount of food and calories. If before you ate 3 slices of bread at dinner, now because of a breakdown – 1-2 pieces each. Similarly, each meal is reduced, but be careful. An excessive deficit is a 100% chance of another breakdown.
Rule “Do not eat after 18:00”
Don’t forget about the “no food after 6:00 pm” rule, especially if you plan to go to bed after midnight. Avoid meals 2-3 hours before bedtime. But a glass of low-fat yogurt is welcome.
Physical activity
Accustom yourself to perform simple exercises every day, as a reward for carefully observing your regimen. It can be anything, like running, swimming, cycling or even walking. Walking from work to home, overcoming 9 floors without an elevator and a couple of dozen squats will burn extra calories and strengthen muscles. The main thing is not to bring yourself to exhaustion. In a couple of days, you will be proud of yourself like never before!
Drink warm water
If you lose control of your hunger, you can slowly drink a glass of warm water. It will fill the stomach and create an imaginary feeling of satiety.
Motivation
During the diet, every day, remind yourself of the reason why you decided to go on a diet. Why do you want to lose weight so much? For success in your personal life? Or soon vacation, hunting on the beach to show off?
Imagine that you are already close to your cherished goal and the extra weight will soon go away, the main thing is to make a little effort. The mistake will not be if you break, but if you give up.
Down with temptations
In order to stop breaking off the diet in the future, protect yourself from temptations. Try not to go to restaurants that don’t have a diet menu. Before gatherings with girlfriends in a cafe, allow yourself a healthy snack and a glass of water.
