Perhaps it is impossible to find a complete woman who would not dream (albeit deep in her heart) of a chiseled figure. No wonder - this not only attracts the attention of others, but also increases self-esteem, which can change your whole life. Therefore, the shelves of bookstores are literally bursting with a variety of books recommending certain diets. And almost everyone promises a dizzying result. Alas, many women, deciding to change their lives and lose those extra pounds, lost their diet after a few days or weeks. What to do in this case and how to minimize the number of such situations?
How does this happen
Probably, almost every woman who decided to get rid of extra pounds is familiar with the situation when she went on a diet and lost her temper. As a result, after several days, or even weeks, when all harmful products were completely excluded from the diet, a raid on the refrigerator and cabinets (or even a trip to the store) takes place. Of course, with the subsequent destruction of ice cream, chocolate, sweets, cakes, cakes and other such harmful, but such delicious treats. However, some manage to stop themselves in time, limiting the breakdown to one eaten chocolate or a large portion of ice cream. Before you figure out what to do in such a situation, it's worth figuring out why it has become possible at all.
Main reasons
The reasons why people break with diets can be very different.
Of course, the main one is ordinary hunger. For example, quite often in women the question arises: "I broke with a drinking diet - what to do." Over many years of life, the body gets used to consume normal food, which you need to chew and absorb for tens of minutes. If you completely replace it with broths and yoghurts, this can and will achieve the desired result. But for the body, this is a serious stress. Even if the desired number of calories has been obtained, the physiological process that precedes saturation is no longer there. Therefore, the subconscious mind reacts very brightly, creating a feeling of hunger, because of which it is no wonder to break.
Another common cause is stress. Probably, each person noticed that after a hearty, tasty dinner, all the problems fade into the background, they seem not so terrible anymore. And the subconscious knows this very well. Therefore, under stressful conditions, it literally requires a person to eat something quickly digestible, for example, chocolate or cake.
And finally, this is the power of habit. If you are used to eating a cake with a glass of tea before going to bed, then giving up the habit (very pleasant, albeit harmful!) Will not be easy at all. To prevent this from happening, you need to somehow take the free time. A good choice would be a short walk, reading or watching a series of a suitable series. The main thing is to take this time with something that will also allow you to get positive emotions, but without getting unnecessary calories.
How to get rid of gained calories
So, you are faced with a problem that is familiar to millions of women - lost their diet and ate. There is no need to panic - it’s unlikely that you will gain a couple of kilograms because of the chocolate or even the whole cake eaten. But still you need to do everything possible to lose maximum calories from consumed.
To get started, get ready for a workout. It’s not necessary to exhaust yourself for days of brutal physical exercise for a chocolate bar. But to go for a run on a track or ride a stationary bike for several kilometers will not be out of place.
During physical exertion I really feel thirsty. Prepare a drink in advance. Squeeze the lemon juice in a couple of liters of cooled boiled water. You’ll get a wonderful drink - it tastes good (especially in the summer heat), quenches thirst and improves digestion. Better yet, if instead of water, take green tea and add lemon juice there.
We set clear goals
Now we’ll try to figure out how to go on a diet and not break loose.
First of all, the goal of losing weight should be specific. You can’t cut your diet "to get in shape." No, the wording must be accurate so that it is not only conscious of a person, but also his subconscious. In other words, before you go on a diet, you must immediately decide what its purpose is. Get into your favorite jeans? Try on the dress in which I went before pregnancy? Lose 3, 7 or 12 kilograms? That should be the mood. As long as the goals of the diet are illusory and not formulated, the process will go worse and disruptions occur more often.
Less self-discovery, more determination!
Quite often among women there are individuals who begin to panic at the slightest failure or oversight. Got off a diet at night and ate a bad chocolate bar or some sweets? Life is over! There is no will power! You don’t even have to try to change yourself again - you won’t succeed anyway.
As a result, a woman begins to wind up herself even more, to worry. And this is a sure way to stress. Well, the easiest way to overcome stress is a tight snack. Having calmed her nerves with another cake, the woman begins to worry again - such a vicious circle in a few days can lead to serious depression and a set of several extra pounds.
Therefore, it is easier to act in such a situation. Well, yes, well, it fell during the diet. What to do? Forget about the eaten chocolate and especially do not worry. It is better to use the tips given above and burn a few dozen extra calories, so that on the sides and hips there are as few consequences of a breakdown as possible. Well and, of course, do not forget about water or tea with lemon.
How terrible is the breakdown?
To supplement the previous paragraph, let's see how frightening is even terrible and does it lead to a decrease in the effectiveness of the diet?
Of course, the effectiveness of the diet will suffer a little. Still, the consumption of excess calories will not bring the slightest benefit. But no disaster will happen.
Yes, the calorie content of a regular 100 gram milk chocolate bar is approximately 500-550 kilocalories. This is about a third to a quarter of the daily diet of a person on a diet, so consuming it entirely is clearly not worth it. On the other hand, in order to gain a kilogram of weight, a person must consume about 8 thousand kilocalories. That is, even if all the eaten tiles are completely deposited on the hips, then this will not be noticeable even to the most experienced nutritionist - because the increase will be only 70 grams. For a day of proper nutrition, you can easily lose much more.
Therefore, do not panic if you have lost your diet and ate too much. What to do in such a situation has already been described above. And the main advice here is not to panic!
We do not set unrealistic goals
It was said above that goals are needed as specific and rigid as possible - without this, the diet is unlikely to be successful. However, it should not be excessively rigid. It is foolish to hope that a woman weighing 90-100 kilograms will be able to lose weight in a couple of months to 50-60 and still not tear her health. In the best case, she will simply break loose and give up a diet. At worst - it will earn the most serious stomach problems that will torment her all her life.
But putting an end to yourself is not worth it. If it is a matter of excessive love of sweets, then the problem can be easily solved. However, it is worth preparing that it will take months to lose weight, and possibly a year and a half. On the other hand, the extra tens of kilograms were obviously gained for more than one day.
You should not go on a diet without everything, drinking three liters of green tea with ginger a day and not consuming any of the products. It is not surprising that women have the question: "Why am I losing my diet?" The diet should be balanced so that weight loss is not perceived as terrible torture, but as a slight reduction in habits. That is, the optimal goal is to lose 3-6 kilograms per month. Yes, for the remaining month before the swimming season, you won’t be able to get the perfect figure. But by next year it is more than realistic if you start right now and act according to a clearly defined scenario.
What is the process of losing weight?
The reasons why the process of losing weight starts is as simple as possible. The main one is that the body receives fewer calories with food than it spends. Because of this, he has to gradually burn internal accumulations in order to get enough energy.
Moreover, it is spent not only on running, cycling or heavy physical exercise. It also includes ordinary mental activity, breathing, walking, running after a bus, even just the need to maintain body temperature at the right level.
Therefore, the main task is to reduce calories consumed. Making it simple is to reduce the amount of carbohydrates, especially fast ones. The emphasis should be on proteins and fats with a small amount of complex carbohydrates.
For comparison, we give the calorie content of several products. For example, about 525 kilocalories are hidden in 100 grams of chocolate. In the same amount of pasta - 370. But 100 grams of chicken breast is only 140 kilocalories. But at the same time, a bar of chocolate is just a pleasant addition to tea. To eat it for several hours is very problematic. And 375 grams of boiled chicken breast - two full meals, which will give a feeling of fullness for almost the whole day. So calculate what is best for your body.
We use modern applications
As we found out, the question: "What to do - I lost control of the diet and ate a lot of sweets and forbidden foods" can arise in every woman. To avoid this, you need to eat hearty, but also be disciplined.
In the latter, modern smartphone apps can help a lot. If you wish, you can download a special program in which the calorie content of most dishes and products has already been invested. Also, there are ordinary kitchen scales - the most accurate, electronic.
The application is very simple and convenient. You need to set the maximum number of kilocalories per day - for example, 1 800.
After each meal, enter the amount of food eaten into the program. She will instantly make the necessary calculations and let you know how many more calories you can consume per day. This perfectly disciplines, at the same time helping not to break down and plan your diet correctly.
Do you always have to give up sweets?
Many women believe that if, while dieting, they were swept away, then it was all over. But this is not so at all. It is quite clear that if you are used to eating sweets, then refusing it will be perceived as stress. But a few sweets a day may well make dieting easier. The main thing is to choose the least high-calorie ones and limit their number.
Well and, of course, the eaten goodies need to be brought in the application for weight loss. And in no case do not go beyond the established limit on calories per day. This is really important, otherwise it will simply not be possible to achieve the desired result.
Fighting Hunger Attacks
Very often people break with diets corny from hunger. Having eaten in the morning a small portion of unsweetened porridge on the water, after a couple of hours they begin to experience hunger. And until dinner, consisting of liquid broth, they can not think of anything but food. It is not surprising that the majority spits on figure and health - satisfying momentary needs seems much more important.
It is for such a case that snacks should be provided. The best choice would be an apple or low-calorie yogurt. For example, an apple per 100 grams (average in size) contains only 50 kcal. That is, it can very well be included in the diet. Thanks to the apple (tasty and at the same time healthy!), You can perfectly satisfy your hunger and hold out until lunch or dinner, not counting the minute.
Conclusion
On this article comes to an end. Now you know everything you need so as not to suffer from the question of how to go on a diet and not break loose. This means that the chances of success are significantly increased.