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The Diet - Binge Cycle
Yo-yo dieting with quick-fix diets can get you stuck on the diet-binge cycle. As you will see from the diagram below, this self-destructive cycle does nothing for your self-esteem and belief in your abilities). If it looks familiar to you, keep reading for ways to help you break free.
Read more: Common slimming saboteurs - and how to cope with them
If you were to have a bad day, are you likely to criticise yourself, or feel fine as you recognise the progress you have already made? Automatic statements we make to ourselves are known as ‘self-talk’ and have a real influence on how we feel and act. Like the first example, self-talk can be negative and destructive or as in the second example, positive and helpful. Try to stay on top of your self-talk. Your diary will help. When you find it getting negative, turn it around to the positive - and positive actions, like believing you can control your weight, will follow.
If that big bag of crisps or packet of chocolate biscuits is too hard to resist don’t feel guilty or tell yourself off. If you do, you’re likely to think ‘I’ve blown it now’ and really start bingeing, or worse still give up altogether. Instead follow these steps to keep you on track:
Read more: It was all going well until...
Learning new habits takes time. Think back to when you learned to ride a bike. No-one expected you to do it first time. You no doubt fell off a lot and needed picking up, with help along the way. Step by step you took control of that bike and learned how to keep it on course. Just like you will with your weight.
Read more: Tips to keep going
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