I’ve been on a diet and reached my goal, but now what?
We all underwent a weight loss process in pursuit of feeling and looking at our best version. The best part is when it actually works; you love what you see in the mirror, clothes fit much better, and any compliment from friends and strangers elevates you to confidence land.
Now, people diet for different reasons. Aesthetics, competitive level, health and confidence are top of the motives.
The process can be gratifying, but knowing how to deal with the psychological part of it where results, body image and food relationship can coexist in harmony is paramount to avoid negative triggers that will end in catastrophic consequences.
SIMILARITY between competition diet and WEIGHTLOSS diet
They are both restrictive in calories and sometimes in food sources.
They both deprive you of the fullness feeling and limit you from experiencing certain texture/taste pleasures. ‘‘I CAN’T HAVE THIS RIGHT NOW’’ is the constant battle inside your head.
As you can see, dieting, regardless of the goal, can impact your mental health and relationship with food.
Things get more complicated when you want to get back to “normal” behaviours or, you know, eating like anybody else. The struggle gets worst when you tell yourself that “normal” can’t exist for you again.
You wired your brain to a new “normal” that constantly compares you with others and restricts you from enjoying food in the pursuit of being happy, reaching a specific appearance or fitting right in your clothes or posing suit.
YOYO Diets
We have an understanding of the concept. First, you work hard to achieve a particular body goal, and then you duplicate your starting point when you lose motivation and return to previous habits.
This is very extreme behaviour, and although experts will recommend avoiding following YoYo diets, I want to go further in the concept and explain what happens inside your body.
Any approach you choose to lose body fat (cutting carbs, keto, paleo, flexible dieting, it fits your macros, among others) have something in common; you’re in a calorie deficit. It means you’re burning more energy than the food you’re consuming.
When you reach your goal and change your body composition (hopefully keeping as much lean body mass instead of just losing weight), the amount of food you need to maintain this appearance will change.
Hint, as much lean body mass you have (commonly known as muscle), the highest your daily maintenance calorie will be. Ohh, Happy days, you can eat more while looking at your best.
However, the final results (talking about extreme ones) are not sustainable.
Without planned reverse dieting (progressively eating more calories instead of hooping in the candy & cake wagon for a week, maybe more), you will inevitably gain some body fat back.
That’s why we call it the YoYo effect and the main reason I help my Crushers adopt a more manageable approach.
Maintenance
I know, guys. I’m getting very scientific here. Meanwhile, you see tons of information about calories and macros powered by influencers, social media and the internet. Nutrition sounds more complicated than investing in the stock market or understanding a blockchain.
Let’s start with the mindset
You’re excited about your new nutrition, training program and habits. But then it comes that moment when you see that delicious warm bread hanging out with its friend butter waiting for you at the table. Or that creamy mashed potato you haven’t had for a while; let me not get started with the melted cheese on a toast.
“Those are prohibited foods now”, you say to yourself while still licking the butter from your fingers after you had a few pieces because of YOLO.
A few hours later, here it comes. Regrets. Guiltiness for your decisions because after you’ve been so restrictive for the longest time, you couldn’t stop yourself from filling out your face with all the toast, butter and cheese you found.
Then it starts the internal fight, “I need to compensate somewhere else” insert here one hour of cardio, booking the next HIIT class at the gym or embracing two hours of indoor cycling.
But then I also tell myself, “I have been there; I know how to diet; tomorrow, I will fix it.” But, oops, that was last week, and I’m still living in a compulsive-eating nightmare.
I don’t need to explain all the harmful consequences of feeling bad, self-sabotage, and possible weight gain. Do you feel me?
EATING disorder?
When you reach the point that your behaviours are taking control of your actions, and you’re unable to stop, it’s time to seek help.
I teach my Crushers how to set specific rules. For example, if you don’t buy it, you won’t eat it, so stay away from having trigger foods at home. And please, do not blame the kids; this is a cheap excuse for you to keep justifying the behaviour.
How do you stop yourself from binging, overeating and having emotional breakdowns?
Balance. You can’t just wholly cut your favourite foods from the gecko.
The approach where you nurture your body and simultaneously enjoy 20% of soul foods is the most sustainable and enjoyable way to improve your body goals while having a healthy relationship with food.
Why do I explain this to you? Because I went through it, I have been there.
It happened during every competition prep and every post-show. I just got better at handling it, and I want to share my experience with you.
Do we ever stop dieting? NOT REALLY. Once you understand that calories are like financials, you care about them. If you overspend your money, your acquisition power will drop, and you will probably get into debt.
If you overeat, you will gain weight, and your overall health will most likely decrease as well.
There should be some habits from your diet phase where you had meals set. Those habits will save you and keep you on track in the long run. For example, understanding that eating all the rainbow colours will nurture your body and prioritizing protein intake will support your physique. Sometimes we’re not hungry; we’re thirsty, or worse, we’re just bored.
How to handle emotions, pleasure and guilt trips?
You probably shouldn’t, but you do it anyway because life is about good memories and good times in the excellent company.
The way to handle it is with the internal message you tell yourself:
I” LL ALLOWED MYSELF TO EAT A BIT MORE TODAY, AND IT’S COMPLETELY FINE.
How you set your mind will play in the long term.
Set clear goals for that event.
- Do you remember I said nutrition is like financials?
In the same way, you can save some calories during the week to pack that extra budget for the good stuff over the weekend (perhaps one meal only and dessert).
- Stay accountable, to your partner, to your friend or a coach. There is NO SHAME. If you need extra support, even reporting your mistakes will make you feel better.
Accept, account, and move on.
THESE THREE WORDS ARE MY MOTO.
There’s no such thing as perfection. I will go overboard sometimes.
When that happens, I acknowledge it, accept it, take ownership of my actions and move on.
I stopped living guilty because my trips, dinners and events made me feel so bad that I would punish myself by preventing eating or over-training, only to feel worse.
Instead, I go now to the original plan.
Remember, we talk about feeling good and how to manage sustainable results.
Don’t be harsh to yourself; take action and return to work.
As always, I’m here to support you.
Nika