What to do if you lost your diet and ate a night of sweets or flour: 5 effective ways
What is the reason for the breakdown
How to follow a diet and not break loose is an acute question for those who are not working hard on themselves and are trying to lose weight.
The causes of the breakdown are reduced to three main ones: physiological, psychological and unsuccessful choice of diet. What should a woman do in a situation if she has lost her diet and ate too much?
What are dietary breakdowns?
Overeating on a diet has its own reasons. One-time violations of the regime occur: they succumbed to the temptation and ate fried food; I didn’t have time to fully dine and fast food was used.
There are many-day breakdowns when you constantly want sweets or do not sleep without a snack.
A common cause of failure in the fight for a slim figure is an uncontrolled desire to treat yourself to something sweet . This is explained by the fact that the body, sensing hunger, urgently tries to eliminate the lack of calories . A quick way - the absorption of carbohydrates, which, in fact, are sweets.
Sweet contributes to the production of pleasure hormones. Getting a minimum of carbohydrates, losing weight becomes dull and irritated. It is not for nothing that experts compare sweet foods with narcotic drugs by the similarity of effects on the body.
How to overcome the dependence on products containing carbohydrates:
Get rid of the supply of sweets at home. Not a single chocolate bar, even in anticipation of the arrival of guests.
Get enough sleep, as lack of sleep leads to a lack of energy. The body, urgently replenishing energy, requires precisely carbohydrates.
Avoid emotional jamming. Feeling emotional instability, losing weight again resort to carbohydrates, which cause a rush of endorphins. Medical research has established: hormones of joy are produced in the body also during physical exertion. Try castling.
Pay attention to information on product labels. Harmless sauces and juices may contain excess carbohydrates and an abundance of preservatives.
Cook at home more often, pamper yourself with your favorite dishes. If the attracted recipe contains mayonnaise, replace it with sour cream or yogurt, and mustard-lemon sauce can be an alternative to vegetable oil.
Undoubtedly, fried is very tasty. But is this the only thing? Experts say: the desire to absorb slightly burnt food, which has a characteristic fried crust, indicates a lack of carbon and chromium.
Lentils will replenish the supply of carbon.The lack of chromium will eliminate:
Ate at night
There is a saying: "There is strength, there is will, but willpower is not."
This usually happens with vows and promises of "Do not eat after six." The reasons for nightly deviations from the diet lie in physiology: the meager calorie content of the daily menu at the same time as exorbitant physical activity leads to overeating.
Violation of the regime contribute unreasonably large breaks between meals. Sleeping slimming often go far after midnight, refusing dinner after 18 o’clock in the evening.
Nutritionists insist: depriving themselves of a late dinner and going to bed hungry, people activate the production of cortisol and adrenaline. The effect of these hormones on the body is such that every calorie is stored. As a result, diets stop working.
Turn the last meal into a gluttony holiday is not worth it. Listening to the recommendations of experts in the field of nutrition, you should drink a glass of kefir or eat an apple at night.
Without fear, you can enjoy foods with the so-called "negative calorie content":
Dietitians include foods with negative calorie content, the digestion of which takes more calories than it contains.
Could not hold on to the festive table
Would you like to avoid a similar eating disorder in the future? The answer is obvious - eat in advance. Eat complex carbohydrates that will provide long-lasting satiety and energize.
Hunger will be in control. Agree, it’s difficult to control your appetite while sitting at a festive table full of delicacies.
What to do if you lost your diet?
First of all, calm down and analyze: what foods were the most attractive during overeating?
Our body periodically suggests a lack of vitamins and minerals. Perhaps during the breakdown you unknowingly ate what was in short supply.
Reloading prohibited foods, use foods that have a fat burning effect:
5 ways to avoid breakdowns when losing weight
The aroma of fried cutlets hung in the air, an advertisement for crunchy snacks flickered on TV, you always want to eat something sweet, but you can’t stop the diet.
Avoid violations by adhering to a diet, it is quite possible:
Motivation and motivation again. When a hand treacherously reaches for a prohibited product, stop and look at the calendar: the beach season is coming, and the new swimsuit is two shamelessly hidden in the corner of the closet. The goal must be achievable and concrete.
Support for loved ones. No matter how trite it sounds, but: one in the field is not a warrior. Great when there is support:
represented by like-minded people on the site about losing weight;
girlfriends lifesaver, which always listens and encourages;
viewing stories about the incredible transformations of people who have thrown tens of kilograms.
Calorie Counting. No one canceled it. If you are confused by the amount eaten per day, spend 5-10 minutes to find out how much the diet is optimal.
Pleasure Day. Have a day like this once a week. Enjoy your favorite food that the rest of 6 days so dreamed about. This technique will save you from uncontrolled, spontaneous overeating.
Food enjoyment . Do not rush, enjoy the meal. The meal should last 20-30 minutes. So much time, according to doctors, it is necessary for the brain to receive a signal of saturation.
Reduce the risks of a breakdown on a diet
Forewarned is forearmed.
The following tips will help you avoid the risks of a breakdown:
Forget about daily weighings that make you nervous . The body is so designed that weight during the day can vary greatly due to fluid stagnation. Optimally weighed 1 time per week.
Not to starve. The main source of losing weight is the strict number limits and poor diet.
There are often, but few. Such a nutrition system will not only help to avoid hunger, but also improve health. As a result, the digestion process of a previously overloaded organism is normalized.
Do not ignore foods containing fat. He is responsible for the proper secretion of hormones and the absorption of vitamins and trace elements.
Disruption results are as varied as unpleasant. Heartburn can remind you of yourself. The mood will fall due to guilt.
It is recommended to eliminate the consequences of overeating in two stages:
Do not scold yourself. You have the right to make a mistake. Draw conclusions and continue what you started.
If you feel nausea, colic, headache after overeating, give the body a break. Arrange a short-term mono-diet or, if there are no contraindications for health reasons, enjoy healthy green tea all day long.
Exercise after a breakdown on a diet
Excessively absorbed calories will not cause harm to the figure if, after overeating, one takes on prolonged cardio loads. A jog or lesson on an ellipsoid is suitable, the main thing is that the training takes at least 40-45 minutes. It is useful to increase the overall physical activity, without fanaticism, of course.
If time permits:
arrange spring cleaning;
walk with the dog longer;
go shopping, combining business with pleasure;
get to work on foot;
discard the elevator.
Diet is always stress for the body. No need to make increased demands and tighten the diet after the next breakdown.
Listen to yourself in this special period, and the result in the form of dropped kilograms will certainly appear.