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Ten rules on how to maintain a diet and not break down
It is not so hard to fulfill this promise and start losing weight on Monday, as to maintain a diet and not break down. This disappointing discovery has to be made by everyone who has tried to lose weight at least once in their life.
Figure-based diet
How to go on a diet and not break down? First of all, you need to choose a diet that suits you in all respects. Take tests, find out the level of hemoglobin and sugar in the blood, remember the existing chronic diseases. Write down your current parameters: weight, waist, hip and chest circumference, and next to them indicate the results you want to achieve. Using this data, you will choose a diet that is easy to maintain. Ideally, this should be done with a doctor.
Wish List
When answering the question of how not to break off the diet, motivation plays a key role. To create a clear attitude, psychologists advise you to write out on a piece of paper all the positive changes that await you after losing weight. New beautiful clothes, the opportunity to flaunt on the beach in an open swimsuit, career prospects, etc. Hang a list on the refrigerator — this is a kind of reminder and will help you stay on a diet and not fall off.
Helping others
Do not know how to tune in to a diet and not break down? Contact your family for support. Explain that it will be easier for you if everyone’s favorite buns disappear from the house for a while. Talk to your friends so that they do not take offense at the refusal to try their signature roast. It will be great if you find allies and start losing weight at the same time. The most gamblers can make a bet with someone. With this incentive, you will definitely stop breaking off the diet.
No sudden movements
“I went on a diet and broke down…” Most often this problem occurs due to the fact that we sharply limit ourselves in the usual products. The constant feeling of hunger and accumulated irritation will sooner or later lead to a breakdown. Therefore, the transition to the new power system should be smooth and gradual. If at the same time you notice a deterioration in your health, you need to change the chosen method. Only in this way will you stop breaking down during the diet and eat enough.
All moves are recorded
The food diary is the main assistant, with which it will be easier to survive on a diet and not break down. Get a notebook and write down all the meals, the number of calories and liquids consumed, your current weight for each day, and the degree of physical activity. Keeping such records disciplines and helps to develop an optimal diet. And even if you are off the diet for one day, it will be easier for you to return to it.
Useful habits
Can’t go on a diet, constantly break down and suffer from remorse? So, you need to train yourself to useful habits that will help you tune in to the right mood. Go shopping with a list of products and be sure to have a full stomach. Go only to those restaurants where there is a diet menu. Stop eating in front of the TV or reading books. Then the question is “Why do I break off the diet?» it will stop bothering you.
Smart snacks
Most often, we break down on a diet for sweets. When the stomach sucks, we try to drown out this feeling with a harmless, in our opinion, chocolate candy or cookies. Here lies the root of the evil. Bananas, apples, dried fruits or homemade muesli — that’s what you should satisfy your hunger attacks. They contain cherished carbohydrates and a lot of satisfying fiber. So if you feel that the desire to eat something sweet is stronger than you, urgently replace harmful snacks with useful ones.
A holiday for yourself
“I broke off my diet, I can’t stop…” A familiar story? It often starts like this. Having lost a few extra pounds, we, paradoxically, celebrate the victory with a symbolic piece of our favorite cake. And after such a “reward” it is impossible to stop. Psychologists recommend pampering yourself with inedible rewards: new clothes, accessories, jewelry, or a trip to the spa. This will help you not to constantly break off from the diet and will charge you with positive emotions.
The truth is in the water
“Why do I break off the diet, because I do not allow myself too much?” Another unsolvable question of losing weight. Sometimes the reason lies not in the food, but in the water, more precisely, in its consumed volumes. Drink at least 2 liters of water throughout the day. In addition, make different teas and herbal infusions. Remember: fresh juices are considered a separate meal, and any alcohol adds calories and whets the appetite. So the chances of a strong break from the diet becomes more.
At bedtime
Often the cause of “dietary breakdowns” is the lack of adequate sleep. In the evening and especially at night, losing weight is more vulnerable than ever. Often we break off the diet not every day, but every night. When we satisfy our hunger, we fall asleep blissfully, while the digestive system has to work hard. Go to bed early, and then night overeating will forever be a thing of the past.
Hopefully, now the question of ” dietary breakdowns» it will no longer be an unsolvable problem for you. If you can add your proven techniques to this list, tell us about them in the comments.