{"id":33547,"date":"2025-10-04T20:00:00","date_gmt":"2025-10-04T17:00:00","guid":{"rendered":"https:\/\/dietsabc.com\/?p=33547"},"modified":"2025-10-04T16:56:42","modified_gmt":"2025-10-04T13:56:42","slug":"why-can-not-i-ever-stick-to-a-diet","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/why-can-not-i-ever-stick-to-a-diet\/","title":{"rendered":"Why Can't I Ever Stick to a Diet?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"33547\" class=\"elementor elementor-33547\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-26191c55 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"26191c55\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2d5160bd\" data-id=\"2d5160bd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-66bee6fd animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"66bee6fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Why Can't I Ever Stick to a Diet?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fc0c0d4 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"2fc0c0d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>October 4, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48bd5574 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"48bd5574\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tThe crave-binge cycle: Why it happens and how to stop bingeing and finally break free? \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-424b4891\" data-id=\"424b4891\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-636a8d0f elementor-widget elementor-widget-spacer\" data-id=\"636a8d0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14b6d4ad elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14b6d4ad\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3b6fff4e\" data-id=\"3b6fff4e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69bc931d elementor-widget elementor-widget-text-editor\" data-id=\"69bc931d\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-69bc931d{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1dfb26f1 elementor-widget elementor-widget-text-editor\" data-id=\"1dfb26f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-1dfb26f1{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-382a4263 elementor-widget elementor-widget-text-editor\" data-id=\"382a4263\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>This is a painfully familiar story for many.<\/p><p>You\u2019re filled with determination to stick to your <a href=\"https:\/\/dietsabc.com\/en\/diets\/\">diet<\/a>. The fridge is stocked with all the \u201cright\u201d foods, and you\u2019ve even bought a gym membership.<\/p><p>The first week goes perfectly \u2014 the numbers on the scale are dropping, and you feel light and proud of yourself.<\/p><p>But then\u2026 IT happens.<\/p><p>One evening, or during a <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">stressful<\/a> afternoon, you think, &#8220;Well, one piece of chocolate won&#8217;t do any harm.&#8221; But you can&#8217;t stop until you&#8217;ve eaten the entire bar. One cookie turns into finishing every cookie in the house.<\/p><p>And then comes the guilt, the shame, and the promise to yourself: &#8220;That&#8217;s it! Starting tomorrow, I&#8217;ll be strict again, no more slip-ups!&#8221;<\/p><p>But &#8220;tomorrow&#8221; often leads to the next inevitable fall.<\/p><pre>\u00a0<\/pre><p>People often ask me what they can do to break this endless cycle once and for all.<\/p><p>My answer is always the same: <strong>Falling off your diet isn&#8217;t a sign of weak willpower or a character flaw. It&#8217;s a signal.<\/strong> A loud and clear signal that you&#8217;re doing something wrong, and your body is desperately lacking something.<\/p><p>If your body and mind receive everything they need, the urge to &#8220;fall off&#8221; shouldn&#8217;t arise. At least not so often and not with such devastating consequences. The problem isn&#8217;t you; it&#8217;s your approach, which is based on drastic restrictions, <a href=\"https:\/\/dietsabc.com\/en\/diets\/fasting-or-intermittent-fasting\/\">starvation<\/a>, and self-punishment.<\/p><p>For most people, weight loss is associated with suffering: a <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/bread-pasta-and-potatoes-do-they-really-make-you-fat\/\">categorical &#8220;no&#8221; to sweets, bread, fruit, potatoes<\/a>&#8230;. All that&#8217;s left is boiled chicken breast, cucumbers, lettuce, and some buckwheat or rice.<\/p><p>Yes, the weight drops at first. But at what cost? Sooner or later, the body begins to fight back.<\/p><pre><strong>\u00a0<\/strong><\/pre><h2>The Main Reasons for Falling Off a Diet<\/h2><p>In my opinion, there are four main culprits:<\/p><pre>\u00a0<\/pre><ol><li><h3>Your Food Has Become a Tasteless Chore<\/h3><\/li><\/ol><p>Chicken breast, broccoli, rice. Again, and again. This kind of diet might provide the necessary <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/macronutrients-and-micronutrients\/\">nutrients<\/a> on paper, but it robs you of one of life&#8217;s greatest pleasures: enjoying your food.<\/p><p>Food isn&#8217;t just fuel. It&#8217;s culture, a way to socialise, a source of comfort and joy. If your meal plan makes you feel like a hospital patient, it&#8217;s only a matter of time before your psyche demands compensation \u2014 usually in the form of intense flavours, like from chips, pizza, or cake.<\/p><p>The myth that <a href=\"https:\/\/dietsabc.com\/ru\/%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%be%d0%b5-%d0%bf%d0%b8%d1%82%d0%b0%d0%bd%d0%b8%d0%b5\/%d1%87%d1%82%d0%be-%d1%82%d0%b0%d0%ba%d0%be%d0%b5-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d1%8c%d0%bd%d0%be%d0%b5-%d0%bf%d0%b8%d1%82%d0%b0%d0%bd%d0%b8%d0%b5\/\">healthy food<\/a> is tasteless is one of the most damaging byproducts of diet culture. It forces us to choose between health and pleasure when, in reality, they can and should coexist.<\/p><pre>\u00a0<\/pre><p><strong>What to do? <\/strong><\/p><p>Turn your kitchen into a flavour lab!<\/p><p>Forget about dry chicken breast. Your goal is to cook food so delicious that you and your family won&#8217;t even notice you&#8217;re eating healthy \ud83d\ude0a.<\/p><p>Here are a few ideas to get you started:<\/p><ul><li><strong>Invest in quality <\/strong><a href=\"https:\/\/dietsabc.com\/en\/food\/spices-and-herbs\/\"><strong>spices<\/strong><\/a><strong>.<\/strong> Smoked paprika, garlic powder, oregano, curry, cinnamon, and chilli can turn the simplest chicken breast into a culinary masterpiece.<\/li><li><strong>Learn to make healthy marinades and sauces.<\/strong> Use a base of lemon juice, honey, ginger, and garlic. Make sauces from yoghurt, fresh herbs, or blended vegetables. This will add juiciness and rich flavour to your meals.<\/li><li><strong>Change your cooking methods.<\/strong> Instead of pan-frying in a lot of oil, try baking in the oven, grilling, boiling, or stewing. Vegetables roasted in the oven with a little olive oil and spices become naturally sweet and caramelised.<\/li><li><strong>Seek inspiration.<\/strong> The internet is full of healthy recipe blogs; I also have <a href=\"https:\/\/dietsabc.com\/en\/receptes\/\">over 1,200 healthy, low-calorie recipes<\/a>, including pizzas and cakes. Try them and experiment with new ingredients. Maybe you&#8217;ll discover you love lentils, quinoa, or baked sweet potatoes.<\/li><\/ul><pre>\u00a0<\/pre><p>When your food is balanced and genuinely enjoyable, the desire to seek comfort in unhealthy products naturally diminishes. The participants of <a href=\"https:\/\/dietsabc.com\/en\/success-stories-and-testimonials\/\">my weight loss program<\/a> confirm this.<\/p><pre>\u00a0<\/pre><ol start=\"2\"><li><h3>You&#8217;re Simply Eating Too Little<\/h3><\/li><\/ol><p>Constant hunger is physical and psychological torture. If you spend your whole day with a growling stomach, thinking only about your next meal, you\u2019re carrying a ticking time bomb.<\/p><p>There are essentially only two causes of hunger:<\/p><ol><li>You&#8217;re consuming too few calories (energy).<\/li><li>You&#8217;re consuming enough calories, but your diet isn&#8217;t balanced \u2014 it&#8217;s lacking something, most often <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/dietary-fibre\/\">fibre<\/a> (from vegetables and fruits) or <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-much-protein-do-we-need\/\">protein<\/a> (from meat, eggs, dairy, fish, and seafood).<\/li><\/ol><pre>\u00a0<\/pre><p>Your body isn&#8217;t foolish. Its sole purpose is survival. When it&#8217;s starving, your <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/metabolic-adaptation-or-what-happens-to-our-body-when-we-lose-weight\/\">metabolism slows down<\/a> (to conserve energy), and it sends increasingly strong signals to your brain: \u201cEAT! NOW! EAT ANYTHING!\u201d.<\/p><p>In this mode, rational thinking shuts down. You can no longer weigh whether an apple is a better choice than chocolate. Your brain screams for quick energy, and you instinctively reach for the most calorie-dense option. Once you start, it&#8217;s nearly impossible to stop, as your body tries to compensate for the deficit built up during the diet.<\/p><p>Many of my clients, especially women, are shocked when they receive a balanced meal plan and say, &#8220;But I can&#8217;t possibly eat this much!&#8221; Years of dieting have taught them to ignore their body&#8217;s signals and to consider a normal portion size as overeating.<\/p><pre>\u00a0<\/pre><p><strong>What to do? <\/strong><\/p><p>Nourish your body and make friends with <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/carbohydrates\/\">carbs<\/a> and lean proteins!<\/p><p>Your task is to:<\/p><ol><li>Provide your body with enough energy (so it feels safe and doesn&#8217;t switch to starvation mode).<\/li><li>Eat a balanced diet\u2014give your body all the nutrients it needs.<\/li><\/ol><pre>\u00a0<\/pre><p>How to do it?<\/p><p>It&#8217;s simple:<\/p><ul><li><strong>Use a <\/strong><a href=\"https:\/\/dietsabc.com\/en\/calorie-calculator-bmi-calculator-ideal-weight-calculator\/\"><strong>calorie calculator<\/strong><\/a><strong> to determine how many calories you should be consuming daily<\/strong>. Weight loss requires a small calorie deficit (15-20% fewer kcal than you burn), not starvation.<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\"><strong>Eat regularly<\/strong><\/a>. Plan for three main meals and 1-2 healthy snacks. This will help maintain stable blood sugar levels and prevent evening binges.<\/li><li><strong>Don&#8217;t be afraid of carbohydrates<\/strong>. Carbs are the main source of energy for our brain and body. Cutting them out leads to fatigue, irritability, and uncontrollable cravings for sweets. The key is to choose the right ones \u2014 <a href=\"https:\/\/dietsabc.com\/en\/food\/why-choose-whole-grain-products\/\">complex carbohydrates<\/a> such as whole-grain bread, oats, buckwheat, brown rice, vegetables, and legumes. They provide lasting satiety and energy.<\/li><li><strong>Don&#8217;t forget protein and fats<\/strong>. Protein helps you feel full longer, while <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/dietary-fats\/\">healthy fats<\/a> (avocado, nuts, seeds, extra virgin olive oil) are essential for hormone balance, absorption of fat-soluble <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\">vitamins<\/a>, and overall health.<\/li><\/ul><pre>\u00a0<\/pre><p>A complete, balanced diet is the best defence against overeating.<\/p><pre>\u00a0<\/pre><ol start=\"3\"><li><h3>Banning &#8220;Forbidden&#8221; Foods<\/h3><\/li><\/ol><p>&#8220;That&#8217;s it, starting today, I&#8217;m never eating sweets again. Ever!&#8221;<\/p><p>How many times have you said that to yourself?<\/p><p>This &#8220;all-or-nothing&#8221; thinking is the surest path to failure. In psychology, it&#8217;s called the &#8220;forbidden fruit effect&#8221;\u2014the more you forbid yourself something, the more you think about it and crave it.<\/p><p>Sweets and other &#8220;treats&#8221; provide us not just with calories but with emotions. They\u2019re associated with celebrations, comfort, and rewards. By eliminating them from your life, you create immense psychological tension. You feel deprived while others enjoy themselves. Then comes a moment when the tension becomes unbearable, and you &#8220;break,&#8221; eating not one piece of cake, but three, because &#8220;if I&#8217;m going to sin, I might as well go all in.&#8221;<\/p><p>This behaviour only intensifies feelings of guilt and reinforces the belief that sweets are evil and must be avoided even more strictly. And so, the vicious cycle begins anew.<\/p><pre>\u00a0<\/pre><p><strong>What to do? <\/strong><\/p><p>Learn to enjoy sweets smartly and guilt-free!<\/p><p>The key isn&#8217;t prohibition, but balance and mindfulness:<\/p><ul><li><strong>Make <\/strong><a href=\"https:\/\/dietsabc.com\/en\/gardi-deserti\/\"><strong>healthy desserts<\/strong><\/a><strong>.<\/strong> Today, there are thousands of recipes for delicious desserts that do not contain white sugar and white flour. Use bananas, dates, or berries for sweetness. Bake with oat or whole-grain flour. Make desserts with a base of quark or Greek yoghurt. Such treats will not only satisfy your sweet tooth but also provide your body with valuable nutrients. You can even eat them daily!<\/li><li><strong>Allow yourself your favourite treats.<\/strong> Adopt the 80\/20 principle. 80% of the time, eat healthy and balanced meals, but dedicate the remaining 20% (or maybe 10-15% \ud83d\ude0a) to foods that bring you pure joy, even if they aren&#8217;t &#8220;healthy.&#8221; Plan a weekly trip to a caf\u00e9 for your favourite piece of cake. Eat it slowly, savouring every bite, without guilt. When you know that nothing is completely forbidden, the craving for these foods dramatically decreases. You control the food, not the other way around.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"4\"><li><h3>Superhuman Physical Exertion<\/h3><\/li><\/ol><p>Many believe that to lose weight, you have to push yourself to the absolute limit at the gym. Hours of <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\">cardio<\/a>, lifting weights every day&#8230; This approach, especially when combined with a <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/calorie-counting-and-weight-loss\/\">calorie deficit<\/a>, is another sure path to burnout and relapse.<\/p><p>Excessive physical exertion depletes your body&#8217;s energy reserves. Feeling this massive energy loss, your body does everything it can to recover\u2014it raises hunger hormone levels and creates a huge appetite. After a gruelling workout, it&#8217;s much harder to opt for a salad over a large plate of pasta or pizza. You feel like you&#8217;ve &#8220;earned&#8221; that food and often end up eating far more calories than you burned during the workout.<\/p><pre>\u00a0<\/pre><p>What to do?<\/p><p>Move with joy, not because you have to or to punish yourself!<\/p><p>Change your attitude towards exercise. It&#8217;s not a punishment for what you ate or a license to eat more. It&#8217;s a way to care for your body, make it stronger, and improve your mood.<\/p><ul><li>If you&#8217;re in a calorie deficit, <strong>your workouts don&#8217;t need to be extreme<\/strong>. Focus on <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">strength training<\/a> 2-3 times a week to maintain muscle mass (which is important for your <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\">metabolism<\/a>) and moderate-intensity cardio (like brisk <a href=\"https:\/\/dietsabc.com\/en\/sport\/10000-steps-a-day\/\">walking<\/a> or cycling).<\/li><li><strong>Find what you love<\/strong>. If you hate running, don&#8217;t run! Perhaps you enjoy dancing, swimming, or taking long hikes in nature. Movement should bring you joy, not feel like another chore.<\/li><li><strong>Incorporate more daily activity<\/strong>. We burn most of our calories not in the gym, but through everyday movements. Take the stairs instead of the elevator. Park your car further from the entrance. Get off public transport one stop early. Play with your kids or take your dog for a walk. These small activities add up throughout the day and make a big difference without extra stress.<\/li><\/ul><pre>\u00a0<\/pre><h2>In Conclusion: The Path to Freedom<\/h2><p>To break the cycle of falling off your diet means to end the war with your body. Instead of fighting it, start listening to it. Every time you relapse, your body is trying to tell you something: &#8220;I&#8217;m lacking energy,&#8221; &#8220;I need more protein,&#8221; &#8220;I&#8217;m bored,&#8221; or &#8220;I&#8217;m sad.&#8221;<\/p><p>Your job is to decipher these signals and respond to them with care. Nourish your body with delicious, wholesome food. Move it with joy. Allow yourself to enjoy life, including a piece of cake.<\/p><p>And most importantly, be patient and compassionate with yourself. There&#8217;s nothing wrong with you. You just need to find a new, balanced, and sustainable path\u2014one that leads not to another diet, but to a healthy and happy life. And that path begins with the first step: the decision to stop punishing yourself and start taking care of yourself.<\/p><pre>\u00a0<\/pre><p><strong>Eat deliciously, eat balanced, move your body, and be healthy!<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38c79133 elementor-widget elementor-widget-toggle\" data-id=\"38c79133\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-9521\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-9521\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-9521\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-9521\"><p><strong>Sumithran, P., et al. (2011)<\/strong>. <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1105816\" target=\"_blank\" rel=\"noopener\">Long-Term Persistence of Hormonal Adaptations to Weight Loss<\/a>. New England Journal of Medicine, 365(17), 1597\u20131604.<\/p><p><strong>Fairburn, C. G. (2013).<\/strong> <a href=\"https:\/\/www.guilford.com\/books\/Overcoming-Binge-Eating\/Christopher-Fairburn\/9781572305618\" target=\"_blank\" rel=\"noopener\">Overcoming Binge Eating: The Proven Program to Learn Why You Binge and How You Can Stop (2nd ed.)<\/a>. The Guilford Press.<\/p><p><strong>Tribole, E., &amp; Resch, E. (2020)<\/strong>. <a href=\"https:\/\/us.macmillan.com\/books\/9781250255198\/intuitiveeating4thedition\/\" target=\"_blank\" rel=\"noopener\">Intuitive Eating: A Revolutionary Anti-Diet Approach (4th ed.).<\/a> St. Martin\u2019s Essentials.<\/p><p><strong>Harrison, C. (2019).<\/strong> <a href=\"https:\/\/www.goodreads.com\/book\/show\/45730892-anti-diet\" target=\"_blank\" rel=\"noopener\">Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating.<\/a> Little, Brown Spark.<\/p><p><strong>Solmi, F., et al. (2022).<\/strong> <a href=\"https:\/\/jeatdisord.biomedcentral.com\/articles\/10.1186\/s40337-022-00717-4\" target=\"_blank\" rel=\"noopener\">Risk factors for eating disorders: an umbrella review of published meta-analyses<\/a>. Journal of Eating Disorders, 10(62).<\/p><p><strong>Rossi, A., et al. (2024)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38542795\/\" target=\"_blank\" rel=\"noopener\">Effects of Mindful Eating in Patients with Obesity and Binge Eating Disorder<\/a>. Nutrients, 16(5), 852.<\/p><p><strong>van Strien, T. (2018).<\/strong> <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11892-018-1000-x\" target=\"_blank\" rel=\"noopener\">Causes of emotional eating and matched treatment of obesity<\/a>. Obesity. Curr Diab Rep 18, 35 (2018).<\/p><p><strong>King, J. A., et al. (2012).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21596715\/\" target=\"_blank\" rel=\"noopener\">Exercise, appetite and weight management: understanding the compensatory responses in eating behaviour and energy balance<\/a>. Br J Sports Med. 2012 Apr;46(5):315-22.<\/p><p><strong>Hackney, A. C. (2006)<\/strong>. <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1586\/17446651.1.6.783\" target=\"_blank\" rel=\"noopener\">Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress.<\/a> <em>Expert Review of Endocrinology &amp; Metabolism<\/em>, 1(6), 783\u2013792.<br \/><br \/><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7501e442 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7501e442\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-2a259259\" 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13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 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class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-279d9809 elementor-widget elementor-widget-heading\" data-id=\"279d9809\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7768c58f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7768c58f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22212 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-veseligs-uzturs tag-hormoni tag-hormonu-disbalanss\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22214\" alt=\"Hormoni kas tie t\u0101di un ko tie dara?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\">\n\t\t\t\tHormones - what are they, and what do they do?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>K\u0101 hormoni ietekm\u0113 m\u016bsu organismu &#8211; m\u016bsu vesel\u012bbu un izskatu? Kas ir hormonu disbalanss, k\u0101das ir t\u0101 paz\u012bmes un k\u0101 ar to c\u012bn\u012bties?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" aria-label=\"Read more about Hormoni &#8211; kas tie t\u0101di un ko tie dara?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-13928 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-kas-trauce-tievet tag-dietas tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg\" class=\"attachment-medium size-medium wp-image-13929\" alt=\"Why do you suddenly gain weight\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/11\/Kapec-peksni-pieaug-svars.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\">\n\t\t\t\tWhy do you suddenly gain weight\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>11 reasons why you gain weight even if you don&#039;t change anything in your life - eat as always and the level of physical activity does not change. <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/why-weight-increases-suddenly\/\" aria-label=\"Read more about K\u0101p\u0113c p\u0113k\u0161\u0146i pieaug svars\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-27225 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-dietas tag-svara-samazinasana tag-tievesana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27226\" alt=\"Why skipping meals and starving do not lead to weight loss?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/03\/Kapec-badosanas-nepalidz-samazinat-svaru.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\">\n\t\t\t\tWhy skipping meals and starving do not lead to weight loss?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why eating less and starving yourself is more likely to make you gain weight than lose it?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/skipping-meals-and-starving-do-not-lead-to-weight-loss\/\" aria-label=\"Read more about K\u0101p\u0113c \u0113dienrei\u017eu izlai\u0161ana un bado\u0161an\u0101s neveicina svara zudumu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-16129 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas tag-paleo-dieta tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Paleo-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-16130\" alt=\"Paleo diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Paleo-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Paleo-dieta-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/02\/Paleo-dieta.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\">\n\t\t\t\tPaleo diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A regular fashion diet or a path to a healthier life, disease prevention and weight loss? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/paleo-diet\/\" aria-label=\"Read more about Paleo di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-15e74fc9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"15e74fc9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f9596e7\" data-id=\"7f9596e7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-7a26885f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a26885f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-69082301\" data-id=\"69082301\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-6958ae0b\" data-id=\"6958ae0b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>The crave-binge cycle: Why it happens and how to stop bingeing and finally break free? <\/p>","protected":false},"author":25,"featured_media":33548,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,27,87],"tags":[79,76,39,111],"class_list":["post-33547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-dietas","category-svara-samazinasana","tag-dietas","tag-svara-samazinasana","tag-tievesana","tag-veseligs-uzturs"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/33547","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=33547"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/33547\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/33548"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=33547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=33547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=33547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}