What To Do After You Cheat on Your Diet

Being overly critical about cheating on your diet can be worst the act of cheating on your diet itself.

You see, when you are constantly beating yourself up over every mistake, you make your weight loss process a process filled with a lot of negative emotions, and who wants to something that makes them feel bad.

It’s important to understand that trying to lose weight is like anything else, in that in the beginning, you’re probably not going to be all that great at and will make a lot of beginner mistakes.

Hopefully, what will happen is that you will eventually start to learn from your beginner mistakes and make them less and become at dieting.

The problem is that many dieters never learn from their mistakes. As a result, they get stuck in the beginner phase. They get stuck in a cycle of starting, then quitting, and then restarting diets.

They may start a diet and then cheat on the diet and get quit. Then maybe sometime later they start trying to diet again and start a new diet, and they find themselves keeping cheating on their diet. and this cycle goes on and on. Each time they quit there diet it may be for the same reason.

Making mistakes is apart of any venture or pursuit, and your ability to learn from your mistakes will ultimately determine your success.

In this article, we will teach you how to learn from and ultimately overcome dieting mistakes constructively.

 

How To Deal With Cheating On Your Diet:

1. Don’t Be Overly Critical

Often, when we make mistakes like cheat on our diets, we get so upset with ourselves for not having the willpower. We become so critical of ourselves for making that particular mistake as if we were the only person that ever made that mistake. It’s important to realize that mistakes that make like cheating on your diet countless of other or most if not all dieters make. So your not uniquely bad a dieting.

 

2. Uncover The “Why”

You don’t want to beat yourself but you do want to learn from it. You learn from it by uncovering the “why”

So whenever you cheat on your diet, instead of just summing it up to lack of willpower. Really try to scratch beneath the surface to uncover the “why” of why you cheated on your diet. 

Maybe you cheated on your diet because something stressful happened at work earlier in the day, and you turned to food for comfort, or perhaps you cheated on your diet because you were bored at home, and your time turned for food stimulation. These 2 of many possible scenarios of why you may be cheating on your diet

 

3. Create A Game Plan

Once you identify the “why” behind why you broke your diet, it’s vital to set up a game plan to prevent it from happening in the future.

If you broke your diet because you were bored, maybe you need to develop a better schedule. If you broke your diet because of emotional stress, perhaps you need to find better ways to deal with stress, or maybe you need to find ways to avoid stressful situations in the first place. If you broke your diet because you want to eat foods you crave, maybe you need to find a way to put incorporate, squeeze that food or comparable foods into your diet.

 

4. Make A Journal

You want to make a journal because as you will find that there are many causes of you to break your diet. Making a journal will help you remember and keep track of the different things that cause you to cheat on your diet. In your journal, you also want to write down the games plans to prevent these causes from causing you to cheat on your diet. 

 

5. Be Patient With Yourself

You still may make mistakes, even knowing these things. Relax, you are getting better even if you are still making mistakes.

 

6. Practice Mindfulness Training

Mindfulness training can be great because it can be a proactive way to make fewer mistakes. You see, a lot of dieting mistakes thrive off of emotion and impulse. Mindfulness training, in general, makes you less emotionally volatile and less impulsive.

How Sleep Helps With Weight Loss

Sleeps Impact On Weight Loss:

How much sleep you get can play a huge part in your ability to lose weight.

There are so many reasons why if you’re trying to lose weight you should be getting plenty of rest.  Here are just a few reasons for getting plenty of sleep if you’re trying to lose weight.

 

Reasons For Getting Plenty of Sleep When Trying To Lose Weight:

 

1. Easiest Way To Lose Weight

We often do the most demanding activities to lose weight.  We do strenuous workouts or go on really strict diets.  However, many us neglect to do the easiest thing a person can do to lose weight which is to get a full nights sleep.

Have you tried ever to lose weight by fasting or not eating for a couple of hours? 

It’s tough because your awake and your mind is conscious of things like hunger.  However, when you’re asleep your mind is not conscious of sensations like hunger, but your body is still functioning and burning calories, so when you’re sleeping you’re literally losing weight without even thinking about it.  That’s why sleeping is one of the easiest and effortless ways to lose weight.

Let’s say you only get five hours of sleep a day.  Imagine if you got the recommended eight hours.  That’s three more hours a day where you’re not eating, and your body is just burning calories.  Over time that three extra hours a day of burning fat can result in some serious weight loss. That’s why it’s important when trying to lose weight that you get the recommended eight hours of sleep.

 

2. Sleep Affects Your Ability To Exercise Consistently

If you are trying to get in shape and lose weight by exercising, it’s imperative that you’re getting plenty of sleep each night. 

Lack of sleep can really hinder your ability to exercise consistently.  You see, when you’re sleep deprived, you can fall asleep doing odd hours of the day to make up for the sleep you didn’t get the night before.

When you’re constantly falling asleep doing odd hours of the day, it will be impossible to maintain any sort of an exercise routine, because you can be falling asleep during the day at times when you should be exercising. 

Therefore, if you want to adhere to your exercise routine more consistently, you need to make sure you’re getting the recommended eight hours of sleep.

 

3. Sleep Affects Your Ability to Diet Correctly

Whatever food you eat that your body doesn’t use for energy, will be stored as fat. Which is why when you’re trying to diet and lose weight you want to eat a couple of hours before its time to go to sleep.

You don’t want to eat right before you go to sleep.  You see, when you’re sleeping your body doesn’t need a lot of energy because it’s not doing a whole lot of moving around. 

Therefore, any food that you eat right before you go to sleep will more than likely not be used for energy; instead, it will be stored as fat.  That’s why people who are sleep deprived tend to put on weight because they fall asleep at odd hours of the day, sometimes right after they’ve eaten a meal, and the food that they’ve just eaten becomes fat. 

Therefore, if you’re trying to lose weight through dieting, you want to make sure you get plenty of sleep at night.  Getting plenty of sleep at night will ensure you don’t fall asleep doing odd hours of the day possibly right after you’ve eaten a meal.

 

Benefits Of Working Out In The Morning

morning workout working out exercise exercising benefits

If you’re not exercising in the morning, it would be a great idea to start, because they’re many special benefits to exercising in the morning that many people aren’t aware of.  Here are just a few benefits of exercising in the morning.

Benefits of Exercising In The Morning:

 

1. Exercising Serves As A Great Morning Routine

It’s important to have a morning routine.  You shouldn’t just wake up and go straight to work or school.  You should have a morning routine that puts you in a fantastic mood so that when you get to work or school, you can have the most productive day possible.  Exercising is an awesome activity that you can make a morning routine out of that will accomplish the goal of putting you in a fantastic mood in the morning.  You see, exercise causes the release of endorphins.   Endorphins are a chemical that will put you in a great mood when released into the brain.

 

2. The Whether is Cooler in the Morning

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.

 

3. Less Stressful

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.

 

4. More Convenient

It can be very inconvenient having your work out sessions in the evening.  We tend to be a lot busier in the evening time when we get out of work or get off from school. There are so many activities we could be doing.  That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day.  Working out in the morning will feel like less of a sacrifice because there aren’t a whole lot of other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.

 

Having a Happy Full Life Is The Key To Weight Loss Success

Don’t put off living the life you want till you lose weight.

 

When you’re on your weight loss journey, you want to make sure you maintain a well-rounded life full of activities that you enjoy.  Many people make the mistake of becoming so obsessed with weight loss that they stop living a well-rounded life.  They stop doing many of the activities that bring them joy and solely focus on losing weight.

 

They think that putting their life on hold and focusing all their energy and attention on weight loss will benefit them and will help them achieve their weight loss goals faster.  However, what these people are unaware of is that living this unbalanced lifestyle will only make it harder for them to lose weight.

 

Setbacks

 

It’s important to understand that you will inevitably encounter setbacks on your weight loss journey.  Examples of setbacks are occasions where you put on weight, occasions where you cheat on your diet, or occasions when you decide not to exercise even though you know you’re supposed to.  How you deal with these setbacks can ultimately determine how successful you’ll be at losing weight.

 

Ideally, when you encounter a setback, you want to learn from it and move on.  You don’t want to dwell on the setback.  Dwelling on the setback can lead to you becoming discouraged, and discouragement can lead to you giving up on trying to lose weight.  Therefore, it is vital that you don’t dwell on setbacks when you experience them.

 

Having A Well Rounded Life Helps You Deal With Setbacks:

 

People that have well-rounded lives that are constantly doing activities that they enjoy are so much more equipped to deal with setbacks and tend not to dwell on setbacks when they occur.  For example, when they are weighing themselves and see a number on their scale that is higher than what they expected, their not pleased with it of course.  However, it doesn’t ruin their day.  It doesn’t ruin their day because they are going to do other activities that day that will bring their spirits back up.  As a result, they will not dwell on the setback, and they will not become discouraged.

 

Not Having A Well Rounded Life Makes It Harder For You To Deal With Setbacks:

 

People that don’t have well-rounded lives that aren’t doing activities that they enjoy have a tougher time dealing with setbacks and do tend to dwell on setbacks when they occur.  For example, when they’re weighing themselves and see a number on their scale they don’t like, it can ruin their entire day.  The reason being is that they’re not going to do any enjoyable activities that are going to bring their spirits back up and take their mind off the setback.  Since they’re not going to do an enjoyable activity to take their mind off the setback, they will end up dwelling on the setback, and as previously mentioned, dwelling on a setback can lead someone to become discouraged, and discouragement can lead to them giving up on trying to lose weight. 

 

Therefore, these people who aren’t living well-rounded lives and who aren’t doing fun activities to take their mind off their setbacks, who are instead dwelling on their setbacks, are very likely to get discouraged and as a result, give up pursuing their weight loss goals.

 

Conclusion

 

Life should not be about pursuing your weight loss goals.  Pursuing your weight loss goals should be but a small part of your life.  You will have setbacks on your weight loss journey, especially in the beginning when you’re figuring things out.  When you experience these setbacks, you will start to get down on yourself.  You need to have a well-rounded life full of fun activities that will pick you back up during these times when you get down on yourself.  

 

Why Do We Cheat On Our Diets?

If you cheat on your diet a lot, it’s important to understand why you cheat on your diet so that you can correct the problem.

You may be under the assumption that everytime you cheat on your diet and eat something you’re not supposed to, you’re doing it merely because you’re hungry.  However, this assumption is not correct.  A lot of times when you cheat on your diet, it has nothing to do with hunger.

 

 

Negative Emotions and Diet

Often, when you cheat on your diet it’s because a situation occurred that triggered a negative emotion, and you’re eating pleasurable food to make yourself feel better.  Maybe something stressful happened hours earlier at work that you were still stressed out about, and you turned to your favorite food for a pick me up.  Maybe you got into an argument that you were still upset about, and you turned to food to make yourself feel better.  Maybe you were bored, and you turned to food to occupy your mind and get rid of the feeling of boredom.

From now on whenever you cheat on your diet stop telling yourself you did it merely because you were hungry.  Try to see if there is an emotional reason that caused you to cheat on your diet.  Ask yourself if were upset about something when you cheated your diet.

If you find you were upset about something, ask yourself what were you upset about.  You may find that you were upset about something that happened at work; maybe you had a meeting with your boss earlier that day that really stressed you out.  Now you’ve learned that when you have problems at work, you tend to get stressed out, and you turn to pleasurable food to make yourself feel better and to escape the feeling of stress.

 

Find Constructive Ways to Deal with Negative Emotions

Since you understand now that often when you cheat on your diet, you’re responding to a negative emotion, you need to find constructive ways to deal with these negative emotions.  When you know how to deal with negative emotions constructively, you won’t have to resort to eating pleasurable food to make yourself feel better.

If you find that work stress causes you to cheat on your diet, try to find constructive ways to deal with work stress.  A constructive way to deal with work stress is to talk about problems at work with a friend.  The next time you find yourself stressing about work, instead of going home and making yourself feel better by eating something pleasurable, try to improve your mood by going to a friends house and talking it over with them.

Hanging out with our friends is a great stress reliever.  They’re usually able to cheer us up at times when we are stressed out. 

Dealing with stress by talking your problems over with a friend will improve your mood, and will ensure you don’t turn to pleasurable foods to make yourself feel better.

Talking your problems over with a friend is just one constructive way to deal with negative emotions.  There are many other constructive ways to deal with negative emotions.  You want to find constructive ways to deal with negative emotions that work for you.   Finding constructive ways to deal with your negative emotions will ensure you don’t cheat on your diet every-time you’re upset.

 

 

 

Are Bananas Good or Bad For Weight Loss?

There is some confusion over whether or not bananas can be good for weight loss. This confusion has a lot to with the fact that bananas have sugar, starch, and fat content.

Now even though its true bananas have all 3 contents mentioned above, its important to mention that each of these 3 contents are found in either moderate or minuscule amounts in bananas.

With all of its contents combined, the average medium-size banana has about 105 calories, which is a rather conservative amount of calories when you think about how filling and what a great source of energy a banana can be.

.Therefore, bananas can be considered a weight-loss friendly food because they can fill you up and provide you energy at relatively little calorie intake.

Its also important to point out that bananas also have vitamins & minerals, and as a whole bananas are a very nutritious and healthy food.

 

 

 

 

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What Allows Bananas To Be So Weight Loss Friendly?

As mentioned above bananas are a weight loss friendly food because they can fill you up and provide you energy at little calorie intake. Bananas ability to be filling and yet be so low in calories can be explained in 3 reasons:

 

1. High Water Content

Water is very filling to consume, and as you probably already know, water has no calories.  Bananas are made up of 83 percent water.

 

2. Fiber Content

Fiber is a very filling content to consume and fiber has virtually no calories. The average medium size bananas contains about 3 grams of fiber.

 

3. Content That Have Calories Are Found In Either Moderate or Minuscule Amounts

Not all the contents of bananas have little or no calories like banana’s water and fiber content.  Bananas also contain starch which can have up to 2 to 4 calories per gram, protein which has calories 4 per gram, sugar which has calories 4 per gram, and fat which has calories 9 per gram.  However, as already mentioned each of these four contents are found in either minuscule or moderate amounts in bananas, and so overall bananas are a low calorie food.

 

Do not overeat bananas; not only could you end up taking in certain nutrients in excessive quantities, which is not healthy, but you wind up taking in to many calories through your banana consumption.

 

Now, as mentioned above, not only are bananas great for weight loss because they can fill you up at little calorie expense, bananas are also great for weight loss because they can provide longer-lasting energy at little calorie expense to. This is important because when you’re on a weight loss diet, you still want to have plenty of energy, making low-calorie longer-lasting energy providing food like bananas the perfect food to add to your diet.

 

How Are Bananas Able to Provide Longer-Lasting Energy and Yet Be Low in Calories?

 

Calories are units of energy.

When the body takes in/consumes too much calories (or energy), the leftover energy will be stored at as fat that the body will burn in the future when it needs energy

As mentioned earlier the average medium size banana (7-7/8inches) has about 105 calories.

105 calories is enough energy to energize the body, but not enough to where there will a lot of energy left over that will be converted into fat, making bananas a weight loss friendly food.

Much of bananas energy is longer-lasting, and this is due to bananas carb content.  The carb content of bananas is sugar, fiber, and starch.

Now, most of bananas energy or calories come from its sugar content.  Sugar is a simple carb is easy for the body to break down.

Now when fiber is present the fiber will slow down the body’s ability to break down sugar, and because it takes longer for the body to break down sugar, the energy that sugar provides lasts longer.

This is one one the main reasons why bananas are able to provide longer-lasing energy, because banana’s fiber contents slows down the body’s ability to break down banana’s main energy source which is its sugar content.

 

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Can Spinach Help With Weight Loss?

Can Spinach Help With Weight Loss?

The short answer is yes; spinach can help with weight loss, and in this article, we are going to explain popular ways in which spinach is used for weight loss.

 

Popular Ways Spinach Can Be Used For Weight Loss

 

1. As a Low-Calorie Side

A common complaint of people who are on various weight-loss diets is that they are constantly eating meals where they are never really full.  This is why vegetables like spinach can be such a great addition to your weight loss diet because spinach can make meals so much more filling without adding a lot of additional calories to the meal.  You can have a meal that consists of a tasty entrée and side of filling spinach.

The reason why spinach has the ability to be so filling without being high in calories is because of its high water content.  Water is very filling to consume, and as you probably already know, water has no calories.  Spinach is made up of 92 percent water.

In all, one cup of cooked spinach contains only 41 calories.

 

2. As Alternative To Lettuce In Salads

Another great way that spinach can be used for weight loss is as an alternative for lettuce in salads.  Salads are commonly used in weight-loss diets, and depending on how a salad is prepared, it can be a very low-calorie weight loss friendly meal.

People often use lettuce for the foundation of their salads, but dry spinach leaves can be used as an alternative to lettuce in salads.

As already mentioned, spinach is filling and low in calories, so using dry spinach leaves as the foundation of a salad will help ensure the overall salad is filling and low in calories.

Plus, spinach is extremely nutrient dense, so not only will using dry spinach leaves in a salad help keep the salad filling and low in calories, but it will also help ensure that the salad is extremely nutritious.

One cup of raw dry spinach leaves contains only 6.9 calories.

 

For More Information On Spinach Click Here:

 

 

Can Oatmeal Help With Weight Loss?

Oatmeal is a food ideal for weight loss, as oatmeal is nutritious, provides long-lasting energy, long-lasting fullness, and is relatively low in calories.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

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In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

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How is oatmeal able to be filling and yet be low in calories?

 

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has virtually no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

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How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

 

 

 

 

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