Disruption from a diet is a very common occurrence with every second woman who adheres to diets or strict dietary restrictions. Especially often, sharp overeating occurs when a person does not receive the expected results. How to deal with breakdowns and motivate yourself to lose weight, we will consider in the article.
What is a breakdown?
Break with diet, what to do? How often do you hear such questions. But before considering such an extensive topic, it is necessary to understand the definition. Disruption is a situation when a person abandons an ongoing business, not achieving the desired results.
Single breakdown - when a person does not hold only once, and the next day continues to follow a diet. For example, on day 3 or 4, the slimming person decided to enjoy chocolate, which is not on the list of allowed foods.
A difficult situation is considered when the breakdown continues the next day. Or when a chocolate bar is followed by a cake, ice cream and other sweets.
The most dangerous condition occurs at the moment when, after such overeating, a person gives up and he begins to blame his slow metabolism, lack of willpower or wide bones for everything. And in order not to reproach himself, he takes the side of those people who urge to accept themselves as they are.
No matter how many nutritionists insist that quick weight loss does not happen, most girls refuse to accept this fact. Every woman wants to become more beautiful as soon as possible. And this is an absolutely normal and natural desire. Unfortunately, extra pounds on the waist, abdomen, buttocks and hips - this is the result of eating harmful foods for several years. Therefore, in order to fight them, it will take time. And not 7-10 days, but months.
Biological reasons
How to stay on a diet and not break? Imagine the human body as a bag. If you put less in it than usual, then as a result it will weigh less. But the human body is much more complex. Therefore, the diet is more like saving on fuel for a car that does not reach the intended goal.
Lecturer Tracy Mann from the University of Minnesota studied dietary habits, dietary work, and human self-control for about 20 years. Thanks to these exercises, three reasons were identified for which, sooner or later, a breakdown occurs.
- The thing is the brain. When he receives information about a lack of food, he makes a person who adheres to dietary restrictions think about food much more often. Moreover, even previously unloved dishes are perceived as mouth-watering.
- Hormones. As you lose body weight, the hormones that are responsible for the feeling of fullness become smaller, unlike those responsible for appetite. There are more of them.
- Metabolism. The brain perceives the diet as starvation, during which it is necessary to produce as many reserves as possible and save energy. Metabolism slows down, and starvation ceases to bring results associated with the loss of extra pounds.
Willpower
How to maintain a diet and not break? Most people are sure that by observing strict dietary restrictions, they will soon achieve their goal. And the most interesting: almost everyone is sure that willpower will help not to break.
Consider the situation in practice. Imagine two people. One adheres to a strict diet, and the second eats when he wants. Before them put dishes with sweets. Losing weight tolerates and does not recede from its goal. And the second immediately runs to brew a cup of coffee for a sweet one. Studies have shown that if you load these two people with hard work, the brain will take advantage of this situation and “send a signal” that will destroy self-control. As a result, a person who adhered to a diet will break loose and overeat. And those who did not limit themselves in food will eat the norm.
The human body loves stability. Therefore, in order to lose weight, you do not need to resort to strict dietary restrictions.
The Psychology of Slimming
"I am constantly losing my diet!" Perhaps this statement can be heard from most people who are in the process of losing weight. Modern psychology does not trust diets both for people with normal weight and for obesity. Moreover, scientists involved in the study of the subconscious believe that until a person solves his personal problems, then you should not count on success in losing weight.
Consider the main reasons that prevent weight loss:
- Diet is seen as a way of punishing yourself for your ugly reflection in the mirror. A man cannot love himself, which means that his body will triumph in this war.
- Most people are sure that their life is going badly due to being overweight. And we are absolutely sure that when the ideal parameters are achieved, they will become happy and successful. Perhaps life will not get better, and the person runs the risk of getting better again.
- Until the losing weight looks the truth in the eye and realizes that it is time to really lose those extra pounds, nothing will change.
- Ignoring hunger and satiety. Sooner or later, the brain will send a signal to the body, and all the kilograms returned will return as soon as a person begins to allow himself previously forbidden foods.
When the breakdown occurred
In this case, your attitude to the breakdown and the way in which you are trying to correct the current situation are very important.
Before considering the answer to the question related to how to stop breaking off the diet, we analyze a similar situation from the outside. Suppose you didn’t hold back yesterday and ate too much. Most likely, you understand that you are doing wrong, and even tried to stop, but you couldn’t. A new day has come. In the morning, you begin to feel guilty, and also assure yourself that you can never lose weight.
Subconsciously, guilt requires punishment, which in case of weight loss does not work correctly. Our psyche is designed in such a way that calmness comes for getting rid of guilt.
And then the punishment is with food. For example, a girl who for some time limited herself in nutrition, but has not yet achieved any special results, begins to assure herself that nothing will help her. She is aware, perhaps, of the consequences of far from the first breakdown and decides not to lose weight anymore. This is followed by the consumption of large amounts of food, which was strictly limited during the process of losing weight. Ultimately, the situation leads to overeating lasting from 3 days. After a while, the girl again realizes that she needs to lose weight. The result is a kind of vicious circle.
Solution methods
Motivation is very necessary in the question of how not to lose diet. Reviews of girls who control their weight only confirm information that even with a strong desire to lose weight, breakdowns often occur. Therefore, fighting them is pointless! It’s much easier to stick to the right tactics if the glare has already occurred.
- It is important to realize that the past cannot be changed, and the future is in our hands. It makes no sense to punish yourself for what you did yesterday.
- Praise yourself for being aware of the mistake and ready to move on. Rejoice that you added only 400 grams, and not 1-2 kg.
- You should not compensate for the gluttony of yesterday with severe restrictions. Return to your normal diet, which leads to a gradual decrease in body weight.
- Work on the situation. Analyze the possible causes preceding the breakdown. Look at the situation from the side. You may have been worried, upset, or distressed. And then think about how you could survive this condition without resorting to food.
No obstacles to the goal
How not to break loose during a diet? When following a diet, it is important to understand that a breakdown is easier to prevent than to stop it later. In losing weight it is very important not to lose track of the intended goal, otherwise you will have to start all over again.
- Do not go to extremes. In order to lose those extra pounds, you don’t need to change your life at once. Losing weight can be compared to a marathon, in which the competent distribution of forces over the entire distance plays an important role.
- Remember! Dramatic dietary restrictions always lead to a breakdown.
- Do not give up your favorite foods. Nothing will harm the figure more than prohibitions. A small piece of chocolate no more than 2 times a week will bring more benefits and pleasure than an eaten bar in five minutes.
- If the expression "I'm breaking the diet" refers to you very often, then try to eat at least once every 4 hours. Chew your food well.
- Can't prevent a breakdown, then plan it. Enjoy a harmful, but very beloved product once in the middle of a week. And with full strength return to the path of losing weight.
- Do not refuse breakfast. Eating in the morning starts the work of metabolism.
- Do not make a monotonous menu. Otherwise, on 3-4 days of such a diet, you will break.
- Relate to changes in the diet positively. The better the mood, the faster the process of losing weight.
Motivation
How not to lose diet? Motivation is often wrong. Overweight people who want to lose weight tend to see their problem solely in comparison with others. They can look with envy at the slimmer peers. And for some time they motivate themselves to achieve excellent shape. And remaining alone with their thoughts, they tend to look for a simple secret of harmony. As a result, there is a feeling of resentment associated with the following thoughts:
- She is so slender, because she has a lot of money for which you can afford massage, beauty salons, good nutrition, trainers, etc.
- She has good health, metabolism and no hormonal problems.
- This is genetics; it is not inclined to completeness.
All of the above items apply. However, it is important to understand that you need to think about yourself and struggle with excess weight, based on your characteristics and problems.
Weighty arguments
In order not to waste time discussing how not to break the drinking diet or the minus 60 nutrition system again, you need to properly motivate yourself.
- The desire to please others. This is a rather weak incentive for losing weight. The fact is that the opinion of others excites exclusively people notorious and insecure. But if this is not about you, then take note.
- Admire the beloved man. But some women are confident that their husband should always love them, despite being overweight.
- Like yourself. But this argument makes you wonder, since most of the fair sex are of the opinion that you need to accept yourself for who you are.
- For some, a serious incentive is the desire to fit into old jeans or your favorite dress. And sometimes it works.
- Often I break with a diet. Then you need to prove to yourself that everything will surely work out.
- Solve health problems. Often overweight people are troubled by shortness of breath, leg pain, sweating and skin problems. These are serious reasons to start the fight with extra pounds.
- Most lose weight in the summer to show off a gorgeous figure on the beach in a swimsuit.
- To beloved easily raised in his arms.
Motivation seems to be there, but there is no certainty. How not to lose diet? Denis Borisov believes that for this you need to wake up “bad instincts” in yourself, that is, want to become better than everyone else. In addition, it is very important that life is eventful. It is much easier for a person who is busy with his favorite business or hobby to limit himself in nutrition.
What do nutritionists advise?
Most girls for weight loss consider buckwheat diet. How not to break loose on such a monotonous diet at the beginning of the way, few people care. But it is very important before you start the process of losing weight, to create a clear installation. Decide what you want to get from the diet. Then write down all your goals. To do this, take a piece of paper and divide it into two columns. In the first, write everything that you would like to receive, and in the second - the benefits of losing weight (a trip to the sea, jewelry, a fur coat, etc.). Hang up a compiled list in the kitchen to see it in front of you every time you want to eat something harmful or forbidden.
Nutritionists advise you to approach the process of losing weight slowly and smoothly. And then there will not be questions related to how not to break during the diet. No need to strive to quickly lose weight. It is important to lose weight quality. Frequent bouts of hunger and overeating will not become good allies in achieving this goal. You not only lose the battle with excess weight, but also run the risk of gaining even more pounds.
The process of losing weight should not be accompanied by tantrums and hatred of their fat folds. Your desire to transform for the better should be based on self-love. Only with such a mood can you become even more attractive. Do not punish or torture a diet. Look at her as a process, after which you will become a new person.
Encourage yourself! Gifts will be a great incentive. Determine the total number of kilograms that you want to lose, and divide them into equal parts. Suppose you lost 3 kg and bought yourself the desired thing. Then they dropped another 3 kg, and so on.