Most diet programs demand strict limits on food intake for a certain period in order to yield significant weight loss. Critical periods are only short-term, while the rest of the days, months, and years can persist with the “80-percent healthy, 20-percent indulgence” basic rule.
It is easier to set controls when you have commissioned the help of a dietitian, a professional health and fitness instructor, or a nutritionist. But when you’re on your own, you have to call the shots as to when to stop dieting. Don’t fret as here are helpful tips you can follow to better gauge your diet period.
You can stop dieting…
When You Have Surpassed Your (Realistic) Weight Goals
Once their ideal weight is achieved, many dieters simply stop their diet plans and revert to their old habits immediately and in a grand way. But this should not be the case.
A sudden shift back to unhealthy ways sabotages all your efforts that you end up gaining more than your original pre-workout weight as one study shows. With prolonged fasting, for instance, your body goes on conservation mode, your metabolism slows down.
Thus when you immediately quit, you easily get fat with smaller portions of food intake. How do you deal with this? Your weight goals should be realistic, where possible weight loss should be incremental and your diet program must include smooth transitions.
Give your weight goals a standard deviation, an allowance, or a range perhaps. This way, you avoid being too hard on yourself.
When Health Issues Arise or Get Worse
One of the dangers of self-imposed diets is the worsening of existing medical conditions or the emergence thereof. Diets in general are restrictive in nature and may complicate chronic diet-related diseases like obesity, hypertension, diabetes, and cardiovascular diseases. Therefore, seek professional help before embarking on any dietary changes.
When You Become Impossible to Deal With
Detoxification changes your mood, more so if you insist on fasting. For one, you get rid of carbs, fats, and sugar that are responsible for the release of your happy hormones (e.g., serotonin, endorphin). This is normal.
But when the deprivation lasts long, your mood may become impossible to deal with as it constantly fluctuates or is perennially depressed. When this happens, remember that you can always indulge once in a while and adjust the proportions instead of complete deprivation.
When You Have Intense Physical Activities Coming
You may have heard of men fainting in the middle of a marathon or even in class because of diet mistakes. Don’t follow suit and learn to adjust your food plans according to your nutritional needs, physical needs, and lifestyle.
Stop your extreme no-carb, high-fat keto diet when your futsal competition is only a week away. Otherwise, you won’t perform well or be a character of the fainting tales shared during dinners.
When Your Mental Health Is At Stake
Some dieters impose stringent, unrealistic rules on themselves that anything outside the plan triggers anxiety, fear, worry, or any other negative emotion. When you notice yourself experiencing any of these, find the strength to stop the suffocating diet plan. It’s not good for your mental health.
Diet should always be paired with exercise and anything restrictive should be short-lived affairs, possibly even just a day to a week like intermittent fasting and detoxification.
In 2012 alone, about 13% of Australians aged 15 above, equivalent to over 2 million, were dieting. The guidelines above, along with your nutritionist’s recommendations, will greatly help.