What To Do After You Cheat on Your Diet

When dieting, unplanned occasions where you cheat on your diet will happen. How you handle these occasions of cheating your diet may be a huge determinant of how successful you will be at achieving your overall weight loss goals, so it is very important that you handle these occasions properly.

 

How To Handle Cheating on Your Diet:

1. Don’t Beat Yourself When You Cheat on Your Diet

The first thing you want to do when you cheat on your diet is to make a decision to take it easy on yourself.  You don’t want to beat yourself for two primary reasons.

The first reason is that you are beating yourself for something that everybody does.  Having those occasions where you cheat on your diet just comes with the territory when you’re a beginner dieter, and you’re learning how to diet. So give yourself a break.  You’re not uniquely bad or have uniquely less willpower when you cheat on your diet. You are just new and are still learning how to diet.

The second reason why you don’t want to beat yourself up when you cheat on your diet is that you’re not doing yourself any favors by beating yourself up.  Infact, you’re doing quite the opposite.  Beating yourself can put you in a bad emotional state, and when you’re in a negative emotional state, you may wind up cheating your diet some more because you want to use food for comfort in your bad negative state.

Lastly, constantly beating yourself every time you cheat on your diet may contribute to quitting dieting altogether.  Because when you’re constantly beating yourself up, you’re making your weight loss process a process that is associated with a lot of negative emotions.  And who wants to do something that is always going make them feel bad.

 

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, so you turned to food for stimulation to break the boredom. 

Maybe you cheated on your diet because your diet was just too strict, and so you were developing food cravings that you finally ended up giving in to.

There is always an underlying reason “why” you cheated on your diet, and you need to uncover it.

 

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.

For example, 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 of depriving yourself of certain foods you crave, maybe you need to find a healthy way to incorporate those foods that you crave 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

Even if you start to learn and understand the triggers that cause you to cheat on your diet, there still may be occasions when you still succumb to cheating on your diet. When this happens, don’t beat yourself. Understand that these are bad habits that took years to develop, so they may not go away overnight. However, as you become more and more knowledgeable of what causes you to cheat on your diet and ways to stop yourself from cheating on your diet, you should cheat on your diet less and less tell it’s not a problem.

 

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.

When you cheat on your diet, you’re giving into impulses in your brain. Meditation is where you center your brain, so it’s less likely to give in to impulses.

Studies have displayed a link between meditation and reduction of emotional eating and binge eating (1)(2).