How to resume the diet in a short time
When we are doing well with our healthy eating, it seems that life gets in the way of us continuing with this habit. The invitations to eat with friends begin, the holidays are just around the corner and, with all these activities, getting back on the diet becomes a challenge.
It is no secret to anyone that "giving ourselves one and the other allowed" derails us from the healthy path and, when it comes time to return to reality, giving up and abandoning our diet is very easy.
But that does not have to be so. I invite you to continue reading this article and find the easiest ways to resume the diet in a short time.
Maybe you have been through this situation
Your healthy routine was perfect…
Every night you prepared the meals for the next day, in order to always eat healthy and be able to lighten the time later.
You got up every morning, you took time to be thankful, you showered, then you woke up your children so they could get ready to go to school, you ate a rich and full-protein breakfast with your whole family, you left home, you took the children to school and you went to train… The energy you had was incredible.
But suddenly, one night your friends called you to invite you to eat.
You came out normal, you ate a delicious hamburger and you had a few social drinks, until it crossed your mind: "It can't be, I went off the diet." But you let it go because it is not about restrictions, but about knowing how to balance yourself.
The next day you wake up and remember that you didn't cook the night before, so you have to throw together something quick for breakfast, buy something unhealthy for lunch and skip dinner, because you feel so guilty.
And when you least realized it, getting back on the diet became a challenge.
Why is it hard to stay on the diet?
Generally, people find it difficult to continue with a healthy diet because in the middle of the road they feel alone in the face of so much effort, they fall into temptations or their routines get out of control.
For example, when you ask someone why they follow the diet for two weeks and don't follow it the third week, most will answer because...:
The truth is that currently following a healthy diet is somewhat complicated because we are surrounded by processed and ultra-processed products that always make us sin , such as chocolate chip cookies, huge chocolate bars, brownies, ice cream and many more.
Everything would be much easier if we were just like our primitives , who did not have any kind of "food seduction" and only ate 100% natural and organic foods.
10 ways to resume the diet easily
It is essential to eat a good diet, not only because it can help you lose weight and have more energy, but it can also improve your mood and of course reduce the risk of disease.
Next, I leave you some tips so that you can resume the diet like a warrior.
1.- Lose the guilt
It has been proven that when people feel guilty about not being consistent with their healthy lifestyle, they end up telling themselves that they are not cut out for it, while eating a bag of chips with a tub of ice cream.
Don't let the feeling of guilt win you over. We have all gone off the diet at some point, you are not the only one.
Remember, it's just a fall and you can't give up. Put that stumble behind you, focus on getting back on your diet, and move on as usual.
2.- Set realistic expectations
Eating a healthy diet is key to many goals, including weight loss.
Setting realistic goals for yourself that align with what you want to achieve may keep you motivated and make it easier to shed those extra pounds.
3.- Really think about why you want to resume the diet
An easy way to stay on the healthy train is to know why you are really on this healthy path.
You can make a list of the reasons why you lead a healthy lifestyle in the notes on your phone, and when you feel like you are about to be tempted, read them. It will help you stay focused.
Plus, you'll get to a point where you'll memorize them and stay on track with your diet.
4.- Keep processed foods out of the house
It is no secret to anyone that resuming the diet is extremely complicated if the kitchen pantry is full of junk food, canned food, snacks full of calories, cookies, etc.
If you are the only one in your house who eats healthy, try to keep these temptations out of your sight and the next time you go to the supermarket, choose healthy snacks, so that you include your family in good eating habits as well.
If you fall into some full-calorie temptation, don't beat yourself up. The idea is that you resume the habit, step by step, so that it does not weigh on you.
5.- Do exercises and change your diet at the same time
Research has shown that when changes to diet and physical activity are made at the same time, the results tend to reinforce each other.
A study of 200 people showed that those who started with a healthy diet and exercise found it easier to do both activities at the same time.
Meanwhile, it turned out to be more difficult for those who started with diet first and then incorporated exercise.
Carrying out both activities at the same time can be a big boost in your healthy lifestyle, because while you put them into practice, you will feel better and you will not want to go back.
6.- To resume the diet, practice mindful eating
Take time to enjoy your food, chew slowly, and focus on what you are putting into your mouth. Mindful eating can help you get back on your diet and decrease cravings.
A 6-week study in women who binged regularly found that episodes decreased from 4 to 1.5 per week when the women practiced mindful eating. In addition, the "severity" of each bite decreased.
7.- Follow up on your diet
Recording the foods you eat throughout the week and day can help you stay more focused and motivated on a healthy diet.
At Evolution Advance Nutrition we have our Food Log Diary ; download it for FREE , always take it with you and record your diet.
8.- Get a partner to resume the diet
Sticking with healthy eating and exercising alone can be daunting.
That is why it is advisable to have a partner who is always with you in all healthy habits, if it can be your partner or your best friend, much better, because there will be more trust and commitment.
9.- Realize that to resume the diet it takes time
Don't be discouraged if you find it difficult to restart your healthy eating, researchers found that it takes 66 days to turn a new behavior into a habit.
Do your best to stay motivated and focus on getting back on the diet.
10.- Discover what works for you
Look for the methods with which you feel good and, above all, apply strategies that help you maintain your healthy lifestyle over time.
Not everything that works for others means that it will work for you.
In fact, some of these 10 ways to resume dieting may not work for you, because we all have different ways of following habits. The important thing is that you don't give up and stick to your healthy goals.
Are you going to resume your diet?: Tips for eating healthy
For many, it can be overwhelming to make big changes; Therefore, it is better to always focus on starting from the smallest.
If you are going to resume the diet, these recommendations could help you:
- Eat eggs, especially for breakfast: they are rich in high-quality protein and contain many essential nutrients; especially one that people don't get enough of, like the hill . In addition, it has been shown that eating them in the morning generates greater satiety.
- Increase your protein intake: Eating a good source of protein can help you feel full longer, contributes to your appetite (since it controls it) and helps you take care of your muscle mass.
- Bake or grill instead of frying: The way you cook your food is very important. Avoid frying as the oil, when it comes into contact with the food, forms toxic substances that affect health.
- Try at least one new recipe a week: Trying something different can be a fun way to add more variety to your diet. By doing so you can change your nutrient intake and if you like it, you will have new options for your menu.
- Eat your greens first: A good way to ensure you eat all your greens and vegetables is to enjoy them as a starter. Also, a point in favor of this is that you will be more satisfied when it comes to eating the rest of your food.
- Try to cook and eat at home most of the time: creating this habit, instead of going out to eat every night, will not only benefit your wallet, but also your health, because that way you will know exactly what each dish contains and the amounts.
- Stay away from “diet” foods – stick with whole, organic foods instead. Most of these products to make them "low in fat or calories" add other chemicals that affect health.
- Serve on smaller plates: Eating on a large plate can be tricky as it makes your portion seem smaller, while eating on a small plate will make your portions appear larger and soon leave you feeling fuller.
With discipline, perseverance and the help of certain strategies, returning to the diet is possible.
Remember that everything is a process, if you deviate from the path, do not feel bad; stop, look at all the progress you've made, and get on with your healthy eating.