Who never tried to start a dieting and gave up 24 hours after throwing the first stone? The reasons for simply kicking the bucket, sticking out foot in the jackfruit, and letting this habit change go are several, but some are repeated among those who see a diet fail.
Anyone who thinks a successful diet is only good for the body is wrong. In this way, the science of happiness, the branch that studies how happiness is produced, states that experiences we dedicate ourselves to and that produce results that we can measure (losing or gaining weight, for example) generate hormones such as endorphins, serotonin, and dopamine, among others, that produce happiness.
To help those who have tried so hard to lose weight by changing their eating habits but have failed, we have prepared this article that addresses the main mistakes and difficulties of people who try to go on a diet.
Why Is Dieting So Difficult?
It is possible to talk about the specific difficulties we go through when we try to go on a diet (check out the topic “How to get out of situations that sabotage the diet”). However, the truth is that, before that, it is necessary to talk about the difficulty of doing something that a diet is, in essence: a big habit change.
Dealing with habit changes is quite complicated. What about the diet, then, which includes various changes? With the diet, we need to change the foods, the times, the physical exercise routine, the intervals between meals, the amount of each dish… Anyway, several changes translate into difficulty in changing habits.
When we change something we always do (implicit memory), it takes more effort to do it (executive functions), so the discomfort is twofold. And that’s where the difficulty of dieting comes from.
However, as everything is a matter of habit, stick to the diet and, in a few weeks or months, you will already be used to it. The first few days will be the most difficult, as with any habit change!
How Does The Diet Process Work?
Keeping in mind a reason for going on a diet is something, if not essential, at least very important. Whether losing weight, gaining muscle mass, taking care of your health, or keeping up with another change in habit, having that goal usually leads us to look for a diet; in addition, it will help you stick to the diet when it is difficult…
After that, it is essential to seek medical and nutritional help. Before starting a diet, perform routine tests, such as a complete blood count, among others, as sudden changes in food may not be good for the body.
With the exams done, it’s time to look for a professional nutritionist who will prepare your diet and monitor your process. Never start a diet without monitoring because this can have disastrous and catastrophic effects on your health.
How To Adapt To The Diet
How to deal with a diet is the biggest problem for people who want to start changing their eating habits. Therefore, it is essential to have patience with your process and discipline to see progress, which will encourage you a lot.
Some Tips Are:
1 – Unless it is for medical and urgent reasons, start making progressive adaptations, changing foods here and times there, and, little by little, implementing a new routine.
2 – Be sure to eat delicious things! The diet does not have to be an ordeal and suffering. If you feel pleasure eating, you need to keep feeling it. Mealtime needs to be stimulating, not painful.
3 – Don’t go hungry! Changing food amounts and times can be bad. Until your body adapts to the new diet, you may need to make the changes little by little, as described in the first item. So if you feel hungry, eat.
4 – Change your life too! Changing just the food is not enough. Establish an exercise routine, sleep with more quality, and control stress levels … Anyway, several changes need to happen.
5 – Drink plenty of water! Even though it doesn’t kill 100% of hunger, water helps to “cheat” the feeling of hunger so that it can be a great ally in your adaptation process!
How To Get Out Of Situations That Sabotage The Diet
Even though each case is different, and each diet is different, most people who start a diet experience similar problems. Check out!
1 – Separate Emotions And Food
Eating too much when feeling stressed, sad, anxious, or depressed, among other sensations (even the positive ones), ends up getting in the way of a diet. Find other ways to vent what you’re feeling, something that has nothing to do with your food.
2 – Planning Is Key!
Arriving at lunchtime and remembering that you forgot to defrost here, to sauté this or prepare that is a downfall that can lead to fast food, among other dietary disorders. So plan your diet and meals and avoid improvising unless necessary.
3 – Avoid Treats
Don’t strictly forbid yourself from eating anything (except for health reasons), but also avoid temptations. If possible, do not store treats at home, such as sweets and ultra-processed foods. The less opportunity you have to indulge in these treats, the safer your diet will be!
4 – Pay Attention To The Speed
In short, there is no point in selecting the ideal foods for your diet and then devouring them in five minutes. Eating quickly and not chewing food properly is bad for the organism and ′′ messes up ′′ the feeling of satiety, so eat slowly, chew calmly, and take your time.
5 – Respect Your Satiety
Finally, if you are satisfied, avoid snacking, repeating, having dessert, and so on. Learn to respect your feeling of satiety to establish healthier eating habits that align with your new routine.