Psychology of feelings 

How not to break loose during a diet: what to do and how to endure. How to endure a diet and not break loose: tips for losing weight How to endure a drinking diet and not break loose

You are determined to lose weight. And you seem to be following the instructions. But the more time passes, the more you begin to annoy the same taste of dishes, food restrictions, your mood is constantly at zero, you want something sweet. How to maintain a diet and not break? We offer several ways that will make your life easier and cheer you up.

Pay attention to serving

  • First of all, pay attention to the table setting. Do you make sure that your eyes are also tasty and beautiful? Or serve food on the first plate that comes across, without getting any aesthetic pleasure. Remember: food should look appetizing. Put beautiful dishes, arrange cutlery, make a beautiful table setting. After all, even a simple piece of cheese can be served as an exquisite delicacy, decorating it with a sprig of greenery.
  • You have a limited set of products, but no one forbids you to show imagination in cooking. For example, you are prescribed fish in your diet. You can bake it in the oven with herbs and onions, and for extra spiciness and taste, sprinkle with lemon juice at the end. You will see, your attitude to an already boring product will immediately change.
  • If your diet does not prohibit the use of spices, then you have a huge field for experimentation. Many of the spices even promote weight loss. Add red pepper, ginger, cinnamon or vanilla. They will not only add flavor to an insipid dish, but will also help burn extra calories and speed up your metabolism.

Little tricks

  • There are certain rules for eating food. In order to better satiate, before you start eating, take a few deep breaths and smell the cooked dish. Try to catch all the shades of the aroma. Then slowly and thoroughly savor each bite of the dish. While you enjoy your meal, the food is carefully processed by the enzymes contained in saliva, and as a result, it is better absorbed and saturates the body faster.
  • Most diets are based on limiting the amount of carbohydrates consumed. The lack of carbohydrates affects the mood, you constantly want something sweet. Do not deny yourself dried fruits. 15-30 minutes before a meal, you can afford to eat some dried apricots, dates or prunes. They reduce appetite and cheer up. In addition, if the diet does not prohibit, be sure to add light soups, brown rice and cereals to your diet. If you really like fruits, then regardless of the diet, you can afford apples or kiwi. They contain a lot of useful substances and they will not interfere with your diet.
  • As for water, its total volume per day should be at least 2-2.5 liters. And to reduce appetite before eating, you can drink a small glass of water.

Motivation

Only girls with a very strong will can go on a diet just like that, without an incentive. Although the incentive gives additional determination to follow the recommendations unquestioningly. Such an incentive can be completely different. For example, you saw the dress of your dreams in a store and fell in love with it. But it is not for your figure. Then be sure to buy it and every time you feel like eating something forbidden, look at the dress in anticipation of the day when you can wear it. Or ask a friend to process your photo in Photoshop: to make you a perfect figure. And hang this photo on the refrigerator door or above your desk.

A good way to keep yourself in control is a reward system. For example, for every centimeter lost, set aside a tangible amount that, at the end of the diet, you will spend on a trip abroad or a large purchase for yourself.

It is very important that your family and friends fully support you in your endeavor. Friends should encourage you and not doubt your success. And it is also desirable for the family to switch to a light diet for a while, then you will have fewer temptations, and the household will be able to improve their health and lose a couple of extra pounds.

Going on a diet is not that hard. It's much harder to finish what you start. Any person who decides to lose weight is interested in how to stick to a diet and not break loose. From constant overeating, first of all, the selection of the correct methodology, that is, the exact diet that suits you, saves you. It is better to coordinate the selection of proper nutrition with a nutritionist and a doctor, and then stick to the chosen course.

Motivation

Dieting is not necessarily required just for aesthetic purposes. Sometimes food restriction is necessary for health reasons. First of all, decide on a goal.

If you need to get rid of extra calories for the beach season or an important event, write down your initial parameters (volumes and weight) and compare with the achieved indicators.

If a diet is required to maintain health, keep the end goal in mind. Scare yourself of the consequences of a relapse.

Visual aids help keep you motivated. Print out a picture with your ideal ideas about the result of the diet and hang it in the area of ​​\u200b\u200bthe apartment where you visit most often.

gradual transition

You should not rush into a healthy lifestyle. Switching to diet food requires some preparation. Reduce the number of kilocalories eaten per day by 100-200. Thus, the body will rebuild in a new way naturally and painlessly.

Do not go on a diet if you are going through difficult times: stress at home, emergency work at work, illness of relatives. A new way of life requires comfortable favorable conditions.

Keep a diary

Make a schedule and stick to it strictly. A food diary helps you keep track of what you eat and avoid overeating. Check your notes constantly. Keeping a diary disciplines and helps to stick to fractional nutrition.

Eating by the clock helps control your appetite and learn how to feel hungry exactly at the time of the meal. If you follow the diet, you will begin to eat 30% less food.

Serve the table

Eating on the run, at the computer or in front of the TV should be excluded. That way, you'll eat a lot more unnoticed. Have lunch and dinner in a beautiful setting, arrange dishes on the table and arrange cutlery. Chew each bite slowly. The meal should be stretched for 20-30 minutes.

It is better to place a little of each type of food on a plate. It is believed that colors also influence the desire to eat. For example, the color blue dulls the appetite. Therefore, eat from blue-colored plates.

Snack wisely

The body gets a lot of extra calories along with snacks: chocolate bars, croissants, donuts, peanuts. It is worth snacking on foods with a high satiety index: oranges, apples, grapes, beans.

Sandwiches should be made with whole grain bread and a piece of lean fish or wholemeal bread and cheese. But it’s better to forget about sausage if you are going to endure a diet.

Leave the house on a full stomach

A light snack will help to avoid overeating in a restaurant and at a party. It is also better to go shopping on a full stomach and carry a list with you.

You should not expose yourself to excruciating hunger, so as not to break loose and start eating dishes indiscriminately.

Hot meals saturate the body faster than cold snacks. Give preference to hot vegetable and fish soups, rather than jelly or aspic.

Avoid Appetizers

A number of foods stimulate your appetite and make you eat more. These are alcoholic drinks, sour foods, sweets, coffee, marinades, spices, pickles, seasonings.

Do not forget that each organism is individual, and if apples satisfy hunger in one person, then they increase appetite in another. Eliminate those foods that stimulate your appetite.

Drink a lot and move

Pure water helps to fill the stomach, remove toxins from the body. Drink at least 2 liters of fluid per day. It can be freshly squeezed juices, herbal teas without sugar, mineral water.

Physical activity improves mood and helps to forget about hunger. Get 40 minutes of exercise a day.

Stay at home less to avoid looking in the refrigerator often. When you feel hungry, take a deep breath, exhale slowly, and go for a short walk.

Taste food while cooking

Inhaling the aromas of food and tasting food in small pieces, you saturate the stomach faster at the main meal.

Cooking is the best way to trick your brain.

get enough sleep

With chronic sleep deprivation, the body does not receive enough energy that it tries to replenish from food.

Go to bed earlier on weekdays, and wake up on your own on weekends, without an alarm clock. Do not forget that each body has its own sleep rate. For someone, 6 hours is enough for a full recovery of strength, for someone it is not enough and 10 hours.

Also, give up the habit of eating at night. The last meal should be 2-4 hours before bedtime. Thus, you will not have time to get hungry and fall asleep peacefully.

Don't berate yourself for failures

Guilt is not the best assistant in any endeavor. If a breakdown cannot be avoided, calmly and detachedly analyze the situation. Don't despair that the diet is messed up. The next day, behave as if nothing had happened: continue to keep a diary, exclude sugar and coffee.

But it’s better to reward yourself for the result not with a piece of high-calorie cake, but with an inedible purchase: new clothes, a trip to the SPA center, cosmetics.

Give yourself a treat

Promise yourself that if you follow all the points of the diet, in a week or two you will please yourself with a delicacy, sweetness, a piece of pizza. This does not mean that you should eat the whole cake or stick of sausage.

Slowly eat the treat, enjoy the result, make a promise to yourself after a while to give yourself an indulgence again. Eat a "harmful" product should only be in the morning.

A well-chosen diet eventually becomes a nutrition system. The diet that suits you gives you lightness, good mood and well-being, and not irritation and discontent. Small portions will eventually become the norm, and the rejection of sweets can be compensated by the inclusion of honey and small amounts of homemade jam in the diet.

What a terrible word "diet"?! In its very sound, one feels restriction, prohibition, deprivation. Once you decide to go on a diet, if you please, endure it to the end! But why do good intentions so often end at the first bump?! The candy on the table, the borscht in the refrigerator, the aroma of hot meatballs seduces. Eh, and here's how not to break the diet when there are so many temptations around? Just fight with yourself and keep the right attitude!

Why do we go on a diet?

The stereotype has long been outdated, according to which a diet is an exclusively female whim. Representatives of the stronger sex also began to follow the figure. They go to the gym, count calories and meticulously read supermarket labels. So they are also concerned with the question of how not to break the diet. What do we mean by breakdown?

Remember the old anecdote about a young lady who is losing weight, who, after three days of abstinence, woke up near the refrigerator and realized that she was drinking borscht with a chocolate bar. This is where the breakdown is. The sense of proportion disappears, the desire to improve and lose weight. The body demands tribute, expresses its protest with violent salivation and rumbling in the stomach. At the sight of a refrigerator, seductive pictures begin to soar in an inflamed imagination. Oh, this potato in lard! Oh, meatballs and grilled chicken! And this cake is on the bottom shelf! Destroy immediately!

When the first wave of imaginary hunger subsides, we understand that it was possible to refrain from devouring food. Now it remains to scold yourself and go on a diet again. A vicious circle with no hope of getting out of it.

Preparation period

So, how to tune in to a diet and not break loose? The decision will seem absurd, but the very concept of diet must be excluded. Preparation should be expressed in finding a "common language" with your body. Listen to him, give the right to vote. Do you want fruit today? Treat yourself to fresh apples for breakfast. Craving meat for lunch? It's time to bake a piece. Learn to differentiate between hunger and appetite. Scientists believe that we have long forgotten what hunger is. That prehistoric feeling when a crust of bread seemed like a fabulous delicacy.

Nutritionists advise when you want to have a bite to imagine a cracker. Does it stimulate appetite? Not? Then this is not hunger, but a banal desire to treat yourself to "goodies".

The right attitude

Dieting is stressful for the body, so forget about it. Set yourself a nutritional goal. For example, decide to actively eat vegetables and fruits for a month, fill the refrigerator with them and at the same time grab a cookbook of recipes from the nearest bookstore. Prepare food for the day the day before, but at the beginning of the journey, allow yourself small weaknesses. So you will understand when and how to start a diet and not break loose. Love chocolate? In the morning, break off half a bar and eat it with porridge and a whole grain sandwich. Praise yourself for a healthy breakfast and brew fresh tea instead of your usual instant coffee.

It helps against disruption to search for analogues of your favorite products. For example, eat honey instead of sugar, and replace mayonnaise in a salad with butter or soy sauce. A diet is not a ten-day marathon, but a nutrition system, so you need to accustom yourself gradually and with imagination.

When collapse is near

Even with a competent approach to nutrition, a crisis is possible. I get bored of chicken meat and oatmeal, I want to eat a terribly unhealthy cheeseburger, a pack of french fries and drink it all with soda. And all the same, that the stomach will hurt, the main thing is a momentary feeling of pleasure! Deceive the body and arrange a planned breakdown for yourself. Consider this before going on a diet. And it will be easier not to break!

Let Sunday be the day of freedom. Head to your favorite cafe, restaurant, or Big Mac. Look at the menu and choose the most harmful item. But only one! For example, today is cake day. Order a piece of your favorite and eat without remorse until you feel like bursting. Don't you want more cake? Yes, and the Big Mac will no longer fit. What do you want next week? Maybe a whole plate of pasta with a special sauce? Look forward to the feast of the belly and enjoy it. Soon you will notice that you want less harmful products.

How to beat a breakdown?

The important question remains, how to maintain a diet and not break at all? After eating a mountain of chicken wings, hands literally drop. I don’t want to look in the mirror, update my wardrobe, go on dates. It looks like you can't see a good figure like your ears. How to restore a positive attitude? Alas, dietary breakdowns are a common occurrence. In fact, this is the most common mistake of all beginners in losing weight who want to see a quick result. They drastically cut their daily calorie content, ruthlessly throw away their favorite foods and torture themselves to the point of exhaustion on the simulators, so that later they wake up near the refrigerator and greedily gnaw on a dried piece of sausage.

Make no mistake, do not start the diet abruptly. And most importantly, reinforce yourself with the right motivation! Why do you need a diet? Perhaps you want to buy new beautiful underwear? Surprise your loved one? Get a promising position? Many ladies, in search of an answer to the question of how not to break off the diet, make a wish board where they stick their dreams: a beautiful car, a man with a model appearance, a microscopic swimsuit, a trip to the tropics.

When there is a goal, it is more interesting to go towards it. Draw yourself a ladder of achievements and assign a reward for each step you overcome. Just don't make the ladder too big. If you reward yourself for every 100 grams, the process will be long and costly. For disruption impose sanctions. For example, an hour of running outside or roller skating. Let a certain toggle switch work in your head, and you will know that for today's belly feast you will only have to pay with physical labor, and not with the loss of a goal. This will tell you how not to break the diet.

Motivation should be strong, bright and colorful. For such it is not a pity to work. Sanctions can be good for the home. Pay for the eaten cheeseburger by washing windows and tiles. Work out the cake in the process of hand washing and ironing.

Right Perception

Dieting should be a way to achieve a goal, not a period of self-abasement. So you won't last long. How not to break the diet? Love her! After all, this is the time to take care of your body, health and appearance. Improve yourself and pamper yourself with a massage. Instead of a new chocolate bar, buy a cream or a new perfume. Dividing the diet into stages works well.

Choose a diet according to your own taste preferences. Those with a sweet tooth will love the chocolate diet. Of course, she will not add health, but she will give a fight to extra pounds. It won't take long, just a week. The mood is cheerful, and the favorite product is allowed. Meat-eaters will like the "Kremlin" diet with points for the food eaten. The diet is satisfying and tasty, but there are not enough carbohydrates, and therefore the mood can drop sharply.

Tricks

There is no diet that is perfect for everyone in the world, so you can adapt your diet somewhat to suit your health and needs. But don't confuse needs with whims. It is unlikely that your body dies without caramel or waffles. But the lack of vegetables can be detrimental. Remember that many diets involve an excess of protein, so diversify your meat diet with vegetable protein, which is enough in beans and mushrooms!

Trying to figure out how not to break the diet? Is your motivation waning? Make her stronger! Talk to a nutritionist and psychologist, take some liberties with your food. The specialist will tell you how to diversify the diet as safely as possible and adjust it for you. If sparing food bored, take a break without abrupt holidays of the stomach. Drink plenty of water and tea, broth. Eat meat and vegetables. After a couple of days, motivation will return, and you will praise yourself for giving the body a rest and not doing stupid things.

What do people say?

How not to break the diet? Reviews losing weight can certainly help. Basically, girls share their problems, looking for friends in misfortune, seeking to justify their failures and find support. After several failed attempts, they realize that fasting cannot be called an effective diet, because it is fraught with metabolic disorders, muscle loss and poor health.

A breakdown can be recognized at an early stage. Some people get too lazy to prepare a snack for work. Others work late into the night dreaming of bacon pizza. Many girls advise to be distracted, drink, talk on the phone, and even better - fall asleep. It is necessary to keep apples, sour berries, homemade crackers or a preparation for vegetable salad on hand. Some are saved by tofu and boiled chicken. Most losing weight notice that if you want to break loose, you need to quickly take up sports. For example, do several hundred sit-ups so that trembling legs distract you from thinking about food.

Banality, but you can start losing weight again and again countless times. That's not difficult. It is much more difficult to hold out for a certain time on your chosen diet. It's no secret if you can't stand it and, as it were, move away from the rules of the diet for one day, consoling yourself that there is nothing wrong with that. All in vain. The diet is broken and you have to start all over again. Where to get an incentive not to break loose, how to find support. All questions will only be answered by a specialist.

So how do you stick to a diet?

The first thing the specialist says is that in order not to break the diet, you need to really want to lose weight. And this desire should not be spontaneous. There are two points in maintaining a diet, desire and some rules. But first things first.

Men are forced to go on a certain diet only when it is important for health, while women want standards, and this is the difference. But everyone is united by the desire to lose weight.

Equally important is the selected diet, of course, it is worth recalling that the diet is selected taking into account your health and it is best to contact a nutritionist for help. In general, dietary nutrition is a very serious thing and a diet chosen independently will not give you any guarantee. In addition, there is often a desire to lose weight, it is fulfilled, but the state of health is deteriorating, this is a consequence of an improper diet. When a diet is selected based on medical indications, it repels all factors, including your height, current weight, and even the condition of your nails.

But still, how not to break the diet. You need to clearly understand your goal and go towards it, for example, you decide to get rid of five kilograms, decide, then use the power of thought. The psychological aspect of the perception of the diet is very important while on a diet. Ask your family not to eat in your presence what is currently contraindicated for you. Don't take dieting as a punishment, take it as a must, and smile especially when you're hungry.

As an alternative method of influencing yourself, buy a special book with dishes from those foods that you can eat. And start preparing for yourself, the very moment of cooking will cause you joy.

In moments when you are on the verge of breaking off the diet, think that she, that is, the diet will make you a beauty, and again with a smile. Think about the fact that the diet is not eternal. Psychologically console yourself, but do not feel sorry. Think ahead, and about the beautiful.

Peak moments, according to psychologists and nutritionists, are in the evening, come up with an activity for yourself in the evening. The best option would be a gym, there you will find not only people who play sports, there you will meet the same girls who are currently on a diet. It's kind of like a support group. As well as you for them.

Eventually, you will reach your goal. And get the result that was your goal.

When you limit yourself in nutrition, thoughts of a bar of chocolate or fragrant shish kebab will certainly creep in. The forbidden fruit is sweet, and dreams of a slim figure no longer seem so desirable. Well, her, this diet ... .. Stop! In fact, there are options for how to endure the diet to the end!

Reasons for failure

Diet - a strictly balanced diet, most often aimed at losing weight. Its duration depends on the goal and speed of losing weight. The average duration is approximately 2-3 weeks.

Surviving so many days on a limited diet can be difficult.

After a breakdown, everything will have to start over. Frustration, guilt and depression are not conducive to new achievements.

What are the main causes of breakdowns:

  1. Obsession with food. A person is often visited by thoughts about what kind of food I would like to eat today, but the diet does not allow. Such fantasies provoke breakdowns.
  2. Overeating before a diet. The walls of the stomach are stretched, and the body is not saturated in small portions. The constant feeling of hunger pursues and leads to failure.
  3. Lack of preparation. It should include competent motivation and a light diet.
  4. Holidays, feasts and the need to cook for the family. The aromas of mashed potatoes, homemade cutlets or chop hypnotize and drive you crazy.
  5. Inappropriate diet. A breakdown is ensured if the power system is selected incorrectly.
  6. Chasing fast results. Choosing a rigid, "hungry" diet, a person overestimates his own strength. Hence the breakdown, disappointment and a couple of extra pounds.

Important! Having analyzed the main causes of breakdowns, you can save yourself from mistakes and go through the diet to the end without stress!

Psychological attitude

Disruption from a diet is a quick eating of unrecommended food in large volumes. For many people, this moment is literally erased from memory. Awareness of a mistake occurs already with a full stomach and near a half-empty refrigerator.

The sense of proportion disappears, motivation is forgotten, hundreds of tempting pictures of delicious food appear in my head. After a breakdown, emptiness sets in, a feeling of guilt torments. By force of will, the diet has to be started anew. Until the next breakdown... Vicious circle?

Not everything is so bad. There are reliable ways to complete the diet without stress:

Possible interference

The statistics are inexorable: only every fifth person who loses weight completes the diet. The rest have to start over several times or forget about a slender figure forever.

If the diet could not be sustained to the end, first of all, self-esteem and self-esteem suffer. In search of serotonin, many “seize” the problem with harmful sweets. A person runs the risk of withdrawing into himself and locking himself up, “fat and spineless”, at home.

Huge stress for the body can provoke hormonal disruptions, a jump in weight, depression, deterioration of the skin, hair and nails.

During the diet, the stomach decreases in volume. After a long breakdown, its walls stretch again at great speed. Hence a couple of extra pounds and an insatiable feeling of hunger.

Important! An incomplete diet complicates subsequent attempts to lose weight, unsettles and inspires fear of failure. Therefore, if the diet still started, fight for the end result with all your might.

Reviews

When you are on the verge of a breakdown, you want to forget about the diet and eat, the reviews of those who were able to survive and go to the end help well. How did they do it?

Alina:“My diet calls for fruit and vegetable days. It was very difficult to bear. I overcame myself and felt a surge of strength and energy! It's like I got a second wind. I lost 6 kilograms, I have maintained my weight in the norm for more than a year. ”

Alevtina:“I repeat the diet every spring to prepare for the beach season. Be sure to include active physical activity. At first I do cardio, mostly I run. Then I add strength training for relief. Sport is very motivating and makes you go to the end. Vitamins, Omega or flaxseed oil help me avoid a deficiency of fats in the body. I feel great!”

Irina:“The protein diet was very difficult for me. I always wanted sweets, after a month wrinkles appeared, my hair began to fall out. I realized that this diet does not suit me. I switched to separate food and am very satisfied. I eat what I want, without stress and hunger. I learned to eat wisely and lost 6 kilograms.”

We take care of health

A mad feeling of hunger and a desire to eat may not be the result of weakness of character. Perhaps this is a signal from the body about the depletion of forces and resources.

How to conduct a diet without harm to health:

  1. Include multivitamins in your diet. It is better to choose them based on the type of diet. Vitamins and minerals are important for protein systems, Omega fatty acids are important for vegetable and fruit systems.
  2. Visit your doctor regularly during long-term diets. A blood test is the best way to determine the condition of the body.
  3. Choose long-term nutrition systems and lose weight gradually. Starvation diets give quick results, but can be harmful to health.
  4. Eliminate hunger. Proper snacking will eliminate stress and prevent gastritis.

Video: what will help not to break

By restricting yourself in nutrition, you can achieve amazing results, but only if you fully adhere to the diet. After watching the video, you will learn how not to break loose and achieve your goal.

To find the right motivation and gain confidence, try to listen to the advice of those who have already managed to get rid of extra pounds. Also, show willpower and find a distracting activity.

conclusions

To avoid breakdowns, learn to understand your own body, include vitamins in your diet and listen to the advice of those who managed to defeat those extra pounds. Choose the right diet, recharge your batteries and start your journey to a new body!