Diet Burnout Is Brutal
I’ve been on the diet train forever. Well, almost forever and I’ve hit burnout more times than I can possibly track. I’ve started over dozens and dozens of times and have tried to figure out various ways to handle diet burnout, but in the end I’ve always just quit. Here’s the thing with a diet. A diet signifies and end. A diet is a short term solution to a long term problem and in holding that mindset, you’re more likely to hit burnout.
Let’s be super honest right now. This is me calling myself out, me putting it all on the table.
- Am I at the weight I want to be? Nope.
- Do my clothes from last summer fit? Nope.
- Am I really irritated by that thought? Yep.
- Do I desperately want to lose 25 pounds? Yep.
- What am I going to do about it? Not diet.
This is reality. I got down to 165 pounds, I hit my goal weight. In two years I gained 30 pounds back. I’ve managed to get rid of five of those pounds and hold them at bay for the past four months. I still have 25 to go. Or do I?
Diets Can Be Deceitful
I’m done dieting. I count macros and track progress because I want to know about my body and have learned that sodium does a number on my body and on the scale for about 3 days after eating high sodium foods.
I have learned that there’s something with my stomach, if I get too hungry, I have the worst stomach pains for several hours, like doubled over in pain, pain. So, I eat every 2-3 hours because I need that regularity.
So, back to my problem. I have 25 more pounds than I want on my body but I’m not going to diet…what am I going to do to get that weight off?
I’m going to avoid burnout again and not go on a diet.
I’m going to track my food, be cognizant of what I eat, and eat exactly what I need to eat almost all the time and try to get in close to 10,000 steps five days a week. I plan to eat consistent at least 80% of the time – hitting all my macros at least 6 days a week.
Why? Because diet burnout sucks!
How to Avoid Diet Burnout
Take a break
If you are actively dieting, take a break? What if you gain all the weight back? Well, here’s the thing, this is a huge reason why people do gain all the weight back. They burnout from depriving themselves for so long.
Define your break. Maybe it is giving in to a sweet treat once a day but keeping meals lean and healthy? If you are super low carb, maybe it’s adding a bit of healthy carbs back into your diet for a bit. Or, it’s saying forget it, and chucking the whole diet mentality for a bit.
Set New Goals
Create new and smaller goals, simple and achievable. Things that you can cross off your list.
Don’t Rely Only on the Scale
The scale is one tiny fragment of the full picture of health. Use it as a tool at best. Take pictures, Take Measurements, Buy a pair of pants in one size smaller than you currently own for an achievable goal.
Get Rid of Perfection
Almost every post says this, but we are not perfect, our spouses are not perfect. Nobody is, so don’t hold yourself to an unrealistic expectation. We have good days and bad and it doesn’t mean we chuck all our hard work over one donut (or even five). Every day is a new start.
Don’t Label Food
Don’t create good foods and bad foods. All foods are available, because studies show if you label a food as ‘not allowed’ you’ll often want it even more.
Already in Burnout Mode
So, again, full transparency, this is where I am at the moment with fitness. I’m over it all. There are several reasons, but my own lack of consistency and knowing I’ll be out of the area for a couple months, so why bother?
But, I need to do something and the best way to pull myself out of this funk is to utilize some of these ideas below.
Write Your Why
Why is it you started this journey? For me, regarding exercise, I love not running out of breath when doing something. I love easily getting off the floor and it not taking four different positions before hefting myself up. I love feeling strong and self-sufficient. For weight loss, I love shopping in regular stores, knowing they’ll have my size. I know that I can fit on a roller coaster now. To keep my weight in check, I need to develop some new why’s that are more accurate to my current needs.
Celebrate Daily Wins
Some people might roll their eyes and call it cheesy, but if it works, why knock it? This takes some vulnerability but more importantly this take inner gratitude. Compliment yourself, in writing if possible, on one or two things you did good that day. Quit identifying what you felt you did wrong or where you messed up, but instead highlight what you did right.
Find a Tribe
Find at least one person taking a similar journey and compare notes, what works and what doesn’t. Walk together, lean on each other when someone gets frustrated.
**How to overcome burnout. Powerful ways to let go of diet fatigue, get back to following healthy habits and be happy with who you are in life – Pinterest