Many of us have been there – desperate to lose some weight, to get into that bikini, or to avoid popping buttons. Going on a strict diet is really hard, some say tortuous and staying on it even more difficult. The problem is that the body gets used to “normal” levels of intake and automatically takes action to compensate when intake levels are reduced.
The body also needs a certain level of nutrient to maintain “stasis” – if this is changed, there is a tendency to feel down and listless. Then, quite simply, there is the thought of self-denial – also depressing. When it comes to that point, all you really want to do is give up. Accordingly, every diet must be carefully balanced or the effort might go to waste.
Usually, the first dietary changes made are to cut out anything with a high fat content or calorie count. While this has its benefits for some, it is not a good idea to cut these things out completely. If you do, there is a risk that you will not only undo all the good work done so far, but also make things worse. To help you in this goal, get as many of them out of the house as possible.
Firstly, design your diet to suit your lifestyle. If you do this, you can build in a cheat day, enjoy that night out and even treat yourself (occasionally). Let it be known that you are trying to lose weight and, usually, friends and family will support you. If the food on the menu is “bad”, make sure you eat less of it, and also make sure it is balanced with more of the healthy stuff. If you normally spend time at the gym, continue or even upgrade your routine.
OK, let’s be honest – there will be days when you simply cannot be bothered! Probably the most dangerous time of all is when you are tired or stressed – and that box of cookies is just within reach. If they are not in the house (or desk drawer, canteen, etc.), you are less likely to be tempted.
If you cannot get rid of them all, don’t succumb to ‘reduced fat’ or ‘low in calories’ labels – they are there to fool you. Perhaps the best thing to do is to drink plain water (thirst and hunger are easily confused) but do avoid tea, coffee and carbonated drinks.
In the event that you did get tempted, don’t punish yourself or give up – none of us are perfect. Guilty feeling cannot be avoided – instead, use them to motivate yourself for the next push. Just get back to the planned regime and do something to compensate for the indulgence. This could be to go for a walk, do a bit extra at the gym or reduce quantities, calories and fat at subsequent meals.
To summarise, design a diet plan that you can stick with. Include a “cheat day” if you can but don’t cheat too much. Increase exercise levels and work with family and friends to achieve your goal. Keep with it and you will be successful.
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