{"id":35115,"date":"2026-01-31T17:54:56","date_gmt":"2026-01-31T15:54:56","guid":{"rendered":"https:\/\/dietsabc.com\/?p=35115"},"modified":"2026-01-31T18:16:16","modified_gmt":"2026-01-31T16:16:16","slug":"mindset-is-sabotaging-your-weight-loss","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/svara-samazinasana\/mindset-is-sabotaging-your-weight-loss\/","title":{"rendered":"Mindset Is Sabotaging Your Weight Loss"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35115\" class=\"elementor elementor-35115\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-747e8993 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=\"747e8993\" 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-5ad44664\" data-id=\"5ad44664\" 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-c1170be animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"c1170be\" 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\">Mindset Is Sabotaging Your Weight Loss<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68bec25f elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"68bec25f\" 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>January 31, 2026<\/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-1f44e291 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"1f44e291\" 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\tDiscover how cognitive distortions and black-and-white thinking trap you in a cycle of failure \u2014 and how to break free for good.\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-ffc4125\" data-id=\"ffc4125\" 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-1156e948 elementor-widget elementor-widget-spacer\" data-id=\"1156e948\" 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-34882a1d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"34882a1d\" 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-2c11df9d\" data-id=\"2c11df9d\" 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-5d65b5bf elementor-widget elementor-widget-text-editor\" data-id=\"5d65b5bf\" 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-5d65b5bf{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-208206c elementor-widget elementor-widget-text-editor\" data-id=\"208206c\" 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-208206c{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-3b523d31 elementor-widget elementor-widget-text-editor\" data-id=\"3b523d31\" 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>For many, the path to a <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-a-healthy-lifestyle\/\">healthier lifestyle<\/a> can feel like a prison sentence rather than a journey to freedom. Although we start with the best of intentions, we often find ourselves trapped behind invisible bars. These bars aren&#8217;t made of calories or lack of exercise; they are made of our own thoughts.<\/p><p>Most people see a healthy lifestyle as an all-or-nothing situation. You&#8217;re either &#8216;on the wagon&#8217; or &#8216;off the wagon&#8217;. When we are &#8216;on&#8217;, we are impeccable. We count every calorie with forensic precision, prepare meals with religious devotion, go to the gym five times a week and treat sugar and white flour as if they were toxic waste.<\/p><p>But then, life happens.<\/p><p>A colleague brings in doughnuts for their birthday. A late meeting cancels your workout. In that moment, the situation changes. You\u2019ve gone from &#8216;yes&#8217; to &#8216;no&#8217;. You\u2019ve &#8216;sinned&#8217;. Suddenly, your internal monologue shifts from motivation to self-flagellation: &#8216;Everything is ruined. I have zero willpower. This is the tenth time I\u2019ve messed up \u2014 clearly, I&#8217;m just not meant to be fit.&#8217;<\/p><p>It feels true. It feels objective.<\/p><p>But in reality, it is a psychological trap.<\/p><p>These thoughts have a name: <strong>cognitive distortions<\/strong>. These are biased ways of thinking that lack a basis in reality but exert a massive influence over our emotions and behaviours. To lose weight and keep it off for good, we must first learn to hack the &#8216;operating system&#8217; of our mind.<\/p><pre>\u00a0<\/pre><h2>The All-or-Nothing Trap: Why the Binary Brain Fails<\/h2><p>At the heart of most weight loss failures lies &#8216;all-or-nothing&#8217; thinking, also known as black-and-white or dichotomous thinking. Evolutionarily, our brains love categorisation. These categories helped our ancestors to distinguish between &#8216;predator&#8217; and &#8216;prey&#8217;, or &#8216;poisonous&#8217; and &#8216;edible&#8217;. However, in the nuanced world of modern nutrition, this binary approach can be disastrous.<\/p><p>Dichotomous thinking forces us to classify information into two opposing categories: good or bad, success or failure, clean or dirty. There is no middle ground.<\/p><p>In the context of dieting, for example, this manifests as labelling foods as either &#8216;safe&#8217; or &#8216;forbidden&#8217;. Research consistently shows that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15381442\/\" target=\"_blank\" rel=\"noopener\">people who think in this way are significantly more likely to regain weight and are at a much higher risk of developing disordered eating patterns<\/a>.<\/p><p>Many dieters will be familiar with this scenario: the day begins with a <a href=\"https:\/\/dietsabc.com\/en\/diets\/best-protein-sources\/\">protein<\/a> shake and some spinach, but then, in the afternoon, a colleague offers you a biscuit or a sweet. The moment you eat it, you hear a voice in your head say, &#8216;Well, that&#8217;s it; everything is destroyed. This day is ruined. &#8216;<\/p><p>And.<\/p><p>The biscuit is followed by pizza, ice cream and a promise to &#8216;start again on Monday&#8217;.<\/p><p>This way of thinking ignores the nuances and results already achieved, and leads to impulsive behaviour such as emotional overeating.<\/p><p>The problem with the &#8216;all-or-nothing&#8217; approach is that it rarely gives us &#8216;all&#8217;. Because life is unpredictable, perfection is not sustainable. Consequently, when perfection slips, this mindset leads us to &#8216;nothing&#8217;.<\/p><pre>\u00a0<\/pre><h3>The &#8216;What the Hell&#8217; Effect<\/h3><p>In 1975, psychologists <a href=\"https:\/\/psycnet.apa.org\/record\/1976-10013-001\" target=\"_blank\" rel=\"noopener\">K. Peter German and Janet Polavi described a phenomenon that perfectly explains the mechanism of counterregulatory eating<\/a> \u2014 the tendency to eat more after breaking a diet, not because of hunger, but because of a feeling of loss of control and \u201cfailure.\u201d In popular psychology, it is often referred to as the \u201cwhat the hell\u201d effect.<\/p><p>In their famous experiment, chronic dieters were led to believe that they had already exceeded their daily calorie limit. Rather than trying to compensate or stop, these individuals ate significantly more than non-dieters in the same situation. Their logic was simple: &#8216;I&#8217;ve already ruined my diet, so I might as well eat everything now and start again on Monday.&#8217;<\/p><p>This isn&#8217;t a lack of willpower, but a response to cognitive dissonance. When you break a self-imposed &#8216;rule&#8217;, you feel guilt and shame. In an attempt to numb these negative emotions, the brain seeks immediate comfort \u2014 usually in the very &#8216;forbidden&#8217; food that triggered the guilt in the first place.<\/p><pre>\u00a0<\/pre><h2>10 Cognitive Distortions: The &#8216;Viruses&#8217; in Your Mind<\/h2><p>To break the cycle, you must first identify the specific distortions that govern your internal thoughts and conversations. Below are the ten most common culprits in the world of weight loss:<\/p><pre>\u00a0<\/pre><ol><li><h3>Overgeneralisation<\/h3><\/li><\/ol><p>You take a single negative event and see it as a never-ending pattern of defeat. You use words like &#8216;always&#8217; or &#8216;never.&#8217;<\/p><ul><li><em>The Thought:<\/em> &#8216;I slipped up and ate a slice of pizza. I <em>always<\/em> fail at dieting. I\u2019ll <em>never<\/em> be slim.&#8217;<\/li><li><em>The Reality:<\/em> One meal is just 1\/21st of your week. This is just an episode, not a sentence.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"2\"><li><h3>The Negative Mental Filter<\/h3><\/li><\/ol><p>You dwell on a single negative detail and obsess over it so much that your entire vision of reality becomes darkened, like a drop of ink discolouring a whole beaker of water.<\/p><ul><li><em>The Thought:<\/em> &#8216;I did four great workouts this week, but I missed Friday. I\u2019m so lazy.&#8217;<\/li><li><em>The Reality:<\/em> You achieved an 80% success rate, which is an &#8216;A&#8217; grade in any other context.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"3\"><li><h3>Discounting the Positive<\/h3><\/li><\/ol><p>You reject positive experiences by insisting they &#8216;don&#8217;t count.&#8217; This is particularly damaging because it prevents you from feeling the reward of your progress.<\/p><ul><li><em>The Thought:<\/em> &#8216;Yes, I lost 6 pounds this month, but that\u2019s just water weight. It doesn&#8217;t mean I\u2019m doing well.&#8217;<\/li><li><em>The Reality:<\/em> 6 pounds is a tangible result of your effort. Acknowledge the win to fuel future motivation.<\/li><\/ul><pre><em>\u00a0<\/em><\/pre><ol start=\"4\"><li><h3>Jumping to Conclusions (Mind Reading and Fortune Telling)<\/h3><\/li><\/ol><p>You make negative interpretations without any definite facts.<\/p><ul><li><em>Mind Reading:<\/em> &#8216;My trainer looked at my food diary and probably thinks I\u2019m a lost cause.&#8217;<\/li><li><em>Fortune Telling:<\/em> &#8216;I\u2019m going to this party tonight, and I just know I\u2019m going to overeat and feel miserable tomorrow.&#8217;<\/li><\/ul><pre><em>\u00a0<\/em><\/pre><ol start=\"5\"><li><h3>Magnification (Catastrophising) or Minimisation<\/h3><\/li><\/ol><p>You blow things way out of proportion or shrink them until they seem tiny. Usually, you magnify your mistakes and minimise your strengths.<\/p><ul><li><em>The Thought:<\/em> &#8216;Having this biscuit is a total catastrophe. My metabolism will shut down!&#8217;<\/li><li><em>The Reality:<\/em> A biscuit is approximately 80 calories. It is statistically insignificant in the grand scheme of your week.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"6\"><li><h3>Emotional Reasoning<\/h3><\/li><\/ol><p>You assume that your negative emotions reflect the way things really are: &#8216;I feel it, therefore it must be true.&#8217;<\/p><p>This is the ultimate manifestation of &#8216;follow your heart&#8217; \u2014 you pay attention only to your feelings and dismiss other possibilities or evidence.<\/p><ul><li><em>The Thought:<\/em> &#8216;I feel bloated and discouraged today, so that must mean I\u2019m not making any progress, and I\u2019m a failure.&#8217;<\/li><li><em>The Reality:<\/em> Feelings are not facts. They are temporary chemical states influenced by sleep, hormones, and stress.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"7\"><li><h3>&#8216;Should&#8217; Statements<\/h3><\/li><\/ol><p>You torment yourself or others with &#8216;should&#8217;, &#8216;ought to&#8217; and &#8216;must&#8217;.<\/p><p>Rather than defining your values and following your &#8216;inner compass&#8217; (your principles and insights), you focus on external (often imaginary) duties, obligations and &#8216;rules&#8217;.<\/p><p>By always relying on some arbitrarily imagined standard, you make yourself feel guilty and dissatisfied, and you make others feel unappreciated and forced to defend or justify themselves.<\/p><p>Although &#8216;shoulds&#8217; are usually intended to motivate yourself (&#8216;I should go to the gym&#8217;) or others (&#8216;You should follow my advice&#8217;), they often have the opposite effect by causing rebellion and resistance.<\/p><ul><li><em>The Thought:<\/em> &#8216;I <em>should<\/em> only eat salad. I <em>mustn&#8217;t<\/em> touch bread.&#8217;<\/li><li><em>The Reality:<\/em> Rules create resistance. Values create choices. Replace &#8216;I should&#8217; with &#8216;I choose to. &#8216;<\/li><\/ul><pre><strong>\u00a0<\/strong><\/pre><ol start=\"8\"><li><h3>Labelling<\/h3><\/li><\/ol><p>This is an extreme form of overgeneralisation. Rather than describing your mistake, you give yourself a negative label, such as &#8216;I&#8217;m an idiot&#8217; or &#8216;I&#8217;m a loser&#8217;.<\/p><p>When you (or others) make a mistake, you attribute it to your (or others&#8217;) personality rather than to a particular error in thinking or behaviour.<\/p><p>By labelling yourself, you confuse who you are with what you do, leaving little room for learning, making mistakes and accepting human weaknesses.<\/p><ul><li><em>The thought: <\/em>&#8216;I overeat at dinner. I am a pig, a loser, a failure.&#8217;<\/li><li><em>The reality: <\/em>You are a human being who ate a large meal. Your identity is not defined by one meal.<\/li><\/ul><pre><strong>\u00a0<\/strong><\/pre><ol start=\"9\"><li><h3>Personalisation<\/h3><\/li><\/ol><p>You see yourself as the cause of some negative external event for which, in fact, you were not primarily responsible.<\/p><p>If you assume that everything bad happens because of you, you will most likely fail to identify the real cause of the problem, which will hinder your growth and development.<\/p><ul><li><em>The Thought:<\/em> &#8216;My partner is in a bad mood; it must be because I\u2019ve been so focused on my diet, and I\u2019m boring now.&#8217;<\/li><li><em>The Reality:<\/em> People have their own complex lives and emotions that often have nothing to do with you.<\/li><\/ul><pre>\u00a0<\/pre><ol start=\"10\"><li><h3>Blaming<\/h3><\/li><\/ol><p>The opposite of personalisation. You blame others or your circumstances for your problems, which prevents you from taking responsibility for what you <em>can<\/em> change.<\/p><ul><li><em>The Thought:<\/em> &#8216;I can\u2019t lose weight because my husband keeps buying biscuits.&#8217;<\/li><li><em>The Reality:<\/em> While your environment matters, you still have the ultimate agency over what you put in your mouth.<\/li><\/ul><pre>\u00a0<\/pre><h2>The Science of Control: Rigid vs. Flexible<\/h2><p>Researchers have identified <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10349584\/\" target=\"_blank\" rel=\"noopener\">two distinct styles of dietary control<\/a>. Understanding which one you use is the key to long-term success.<\/p><ol><li><strong> Rigid Control:<\/strong> This is the &#8216;all-or-nothing&#8217; approach. It relies on strict rules, &#8216;forbidden&#8217; foods and willpower. Studies consistently link rigid control to a higher body mass index (<a href=\"https:\/\/dietsabc.com\/en\/calorie-calculator-bmi-calculator-ideal-weight-calculator\/\">BMI<\/a>), increased psychological stress and frequent <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/why-can-not-i-ever-stick-to-a-diet\/\">binge-eating episodes<\/a>.<\/li><li><strong> Flexible Control:<\/strong> You understand the nutritional value of foods, but allow yourself treats without feeling guilty. You view your diet as a &#8216;volume dial&#8217; rather than an &#8216;on\/off switch&#8217;. Research shows that flexible control is the most effective predictor of long-term weight loss maintenance.<\/li><\/ol><pre>\u00a0<\/pre><table><thead><tr><td width=\"217\"><p style=\"text-align: center;\"><strong>Parameter<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"218\"><p><strong>Rigid Control<\/strong><\/p><\/td><td width=\"217\"><p style=\"text-align: center;\"><strong>Flexible Control<\/strong><\/p><\/td><\/tr><\/thead><tbody><tr><td width=\"217\"><p>Long-term Success<\/p><\/td><td width=\"218\"><p style=\"text-align: center;\">Low<\/p><\/td><td width=\"217\"><p style=\"text-align: center;\">High<\/p><\/td><\/tr><tr><td width=\"217\"><p>Binge Eating Risk<\/p><\/td><td width=\"218\"><p style=\"text-align: center;\">High<\/p><\/td><td width=\"217\"><p style=\"text-align: center;\">Low<\/p><\/td><\/tr><tr><td width=\"217\"><p>Psychological Stress<\/p><\/td><td width=\"218\"><p style=\"text-align: center;\">High<\/p><\/td><td width=\"217\"><p style=\"text-align: center;\">Low<\/p><\/td><\/tr><tr><td width=\"217\"><p>Relationship with Food<\/p><\/td><td width=\"218\"><p style=\"text-align: center;\">Conflicting\/Moralistic<\/p><\/td><td width=\"217\"><p style=\"text-align: center;\">Neutral\/Positive<\/p><\/td><\/tr><\/tbody><\/table><pre><strong>\u00a0<\/strong><\/pre><h2>The Biological Trap: Stress, Cortisol, and Your Brain<\/h2><p>When you engage in &#8216;all-or-nothing&#8217; thinking and tell yourself &#8216;I\u2019ve failed&#8217;, it&#8217;s not just a case of feeling a bit sad; your body actually experiences a state of physiological stress. This triggers the release of <a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/9-hormones-that-affect-our-weight\/\">cortisol<\/a>, the main stress hormone.<\/p><p>Chronically high cortisol levels are a nightmare for weight loss:<\/p><ul><li><strong>Increased Appetite:<\/strong> Cortisol tells your brain to look for high-fat, high-sugar &#8216;comfort&#8217; foods.<\/li><li><strong>Visceral Fat Storage:<\/strong> It encourages the body to store fat specifically in the abdominal area (<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/visceral-fat\/\">visceral fat<\/a> around your organs).<\/li><li><strong>Prefrontal Cortex Shutdown:<\/strong> <a href=\"https:\/\/dietsabc.com\/en\/what-is-preventing-from-losing-weight\/how-tress-affect-our-body-and-mind\/\">Stress<\/a> weakens the part of the brain responsible for logical decision-making and willpower, making it even harder to resist the next temptation.<\/li><\/ul><pre>\u00a0<\/pre><p>Your mindset is not just &#8216;in your head&#8217; \u2014 it is a biological feedback loop.<\/p><pre>\u00a0<\/pre><h2>The Path to Freedom: Practical Strategies<\/h2><p>How do we rewrite the software of our minds? It requires practice and a few specific tools.<\/p><pre>\u00a0<\/pre><h3>Step 1: Cognitive Restructuring<\/h3><p>This is a technique from <a href=\"https:\/\/en.wikipedia.org\/wiki\/Cognitive_behavioral_therapy\" target=\"_blank\" rel=\"noopener\">cognitive behavioural therapy<\/a>. When a distorted thought arises, you should &#8216;catch it, check it and change it.&#8217;<\/p><ul><li>Catch it: Notice the thought, &#8216;I&#8217;m a failure because I ate a brownie.&#8217;<\/li><li>Check it: Is this objectively true? Will eating one brownie make me gain weight? No.<\/li><li>Change it: &#8216;I ate a brownie. It was delicious. Now I&#8217;m moving on to my next healthy meal. One snack doesn&#8217;t define my whole week.&#8217;<\/li><\/ul><pre>\u00a0<\/pre><h3>Step 2: The 80\/20 Rule<\/h3><p>Shift your focus from perfection to &#8216;good enough&#8217;. Aim for 80% of your diet to consist of nutrient-dense whole foods. The remaining 20% can be used for pure enjoyment. This removes the &#8216;forbidden&#8217; status of certain foods, which dramatically reduces the urge to binge.<\/p><pre>\u00a0<\/pre><h3>Step 3: Change Your Vocabulary<\/h3><p>Language shapes reality. Stop using moralistic terms such as &#8216;sinning&#8217;, &#8216;cheating&#8217;, or &#8216;being bad&#8217;. Replace them with neutral, descriptive terms. Instead of a &#8216;cheat meal&#8217;, call it a &#8216;high-calorie social meal&#8217;. Instead of &#8216;unhealthy food&#8217;, call it &#8216;low-nutrient food&#8217;. This reduces the emotional charge and subsequent guilt.<\/p><pre>\u00a0<\/pre><h3>Step 4: Cultivate Self-Compassion<\/h3><p><a href=\"https:\/\/guilfordjournals.com\/doi\/10.1521\/jscp.2007.26.10.1120\" target=\"_blank\" rel=\"noopener\">Research<\/a> shows that people who treat themselves with kindness after a slip-up are much more likely to get back on track quickly. Self-criticism is paralysing; self-compassion is activating. Treat yourself as you would treat a friend who is trying their best.<\/p><pre>\u00a0<\/pre><h2>Key Takeaways<\/h2><p>We often treat our diets as though they were a final exam, where one wrong answer means failing the whole course. But life isn&#8217;t an exam. Consider your diet a scientific experiment instead.<\/p><p>If you eat more than you intended to, don&#8217;t say &#8216;I failed&#8217;. Say, &#8216;That&#8217;s interesting. Why did that happen? &#8216;Was I too hungry? Was I stressed? How can I handle the situation differently next time?&#8217;<\/p><p>A beautiful, fit body and vibrant health aren&#8217;t destinations where you arrive and stop. They are the result of a lifelong relationship with yourself.<\/p><p>One of the most dangerous mistakes is waiting for &#8216;ideal conditions&#8217; to start. We wait for Monday, for next month, or for after the holidays. But &#8216;later&#8217; almost always means &#8216;never&#8217;.<\/p><p>Experience shows that &#8216;later&#8217; usually means &#8216;NEVER&#8217;.<\/p><p>If you really want to do something, you should start right away.<\/p><p>This doesn&#8217;t mean doing everything at once. Change your eating habits and lifestyle gradually, one step at a time.<\/p><p>&#8216;All-or-Nothing&#8217; thinking is like trying to play a piano with only two keys. You will never create a beautiful melody that way.<\/p><p>You have everything you need to start TODAY.<\/p><p>If you&#8217;re not sure where to start, why not join my <a href=\"https:\/\/dietsabc.com\/en\/healthy-weight-loss-program\/\">4-week Healthy Weight Loss Programme<\/a>? With the support of a community, you will learn how to lose weight without deprivation or the mental stress of perfectionism. Having a tribe makes everything easier.<\/p><pre>\u00a0<\/pre><p>Eat well, eat balanced, move, and above all \u2014 be kind to your mind.<\/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-516b91c5 elementor-widget elementor-widget-toggle\" data-id=\"516b91c5\" 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-1361\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1361\" 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-1361\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1361\"><ol>\n<li>\n<p><strong>Empathy and eating habits<\/strong><\/p>\n<\/li>\n<\/ol>\n<p><strong>Adams, C. E., &amp; Leary, M. R. (2007)<\/strong>. <a href=\"https:\/\/psycnet.apa.org\/record\/2008-00342-002\" target=\"_blank\" rel=\"noopener\">Promoting self-compassionate attitudes toward eating among restrictive and guilty eaters.<\/a> Journal of Social and Clinical Psychology, 26(10), 1120\u20131144.<\/p>\n<p>Contrary to intuition, research shows that self-compassion after a slip-up, rather than self-flagellation, helps to better control appetite and reduces the risk of emotional overeating.<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"2\">\n<li><strong>Cognitive therapy and thinking errors<\/strong><\/li>\n<\/ol>\n<p><strong>Beck, A. T., Rush, A. J., Shaw, B. F., &amp; Emery, G. (1979).<\/strong> <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11982560\/\" target=\"_blank\" rel=\"noopener\">Cognitive Therapy of Depression.<\/a> Guilford Press.<\/p>\n<p>This is a fundamental work that defines cognitive distortions, such as black-and-white thinking and catastrophising, and explains how these patterns of thought influence our behaviour and emotions.<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"3\">\n<li><strong>Psychological factors in weight regain<\/strong><\/li>\n<\/ol>\n<p><strong>Byrne, S. M., Cooper, Z., &amp; Fairburn, C. G. (2004)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15381442\/\" target=\"_blank\" rel=\"noopener\">Psychological predictors of weight regain in obesity.<\/a> Behaviour Research and Therapy, 42(11), 1341\u20131356.<\/p>\n<p>A study showing that dichotomous or 'all or nothing' thinking is one of the main factors preventing long-term weight maintenance.<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"4\">\n<li><strong>Stress, cortisol, and cravings for sweets<\/strong><\/li>\n<\/ol>\n<p><strong>Epel, E., et al. (2001)<\/strong>. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306453000000354?via%3Dihub\" target=\"_blank\" rel=\"noopener\">Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior.<\/a> Psychoneuroendocrinology, 26(1), 37\u201349.<\/p>\n<p>Explains how stress-induced increases in cortisol levels cause the brain to seek comfort in high-calorie foods (so-called \"comfort food\" eating).<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"5\">\n<li><strong>\u201cWhat the Hell\u201d effect<\/strong><\/li>\n<\/ol>\n<p><strong>Herman, C. P., &amp; Polivy, J. (1975)<\/strong>. <a href=\"https:\/\/psycnet.apa.org\/record\/1976-10013-001\" target=\"_blank\" rel=\"noopener\">Anxiety, restraint, and eating behavior<\/a>. Journal of Abnormal Psychology, 84(6), 666\u2013672.<\/p>\n<p>A classic experiment that first identified the \"What the Hell\" effect \u2014 a phenomenon where dieters, after a minor \"slip-up,\" begin to eat without restraint because they believe they have failed.<\/p>\n<p><strong>Polivy, J., &amp; Herman, C. P. (1985). <\/strong><a href=\"https:\/\/psycnet.apa.org\/record\/1986-01626-001\" target=\"_blank\" rel=\"noopener\">Dieting and binging: A causal analysis.<\/a> American Psychologist, 40(2), 193\u2013201.<\/p>\n<p>Extends the concept of the \u201cWhat the Hell Effect\u201d and shows how cognitive constraints contribute to binge eating episodes.<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"6\">\n<li><strong>Strict vs. flexible dietary control<\/strong><\/li>\n<\/ol>\n<p><strong>Linardon, J., &amp; Mitchell, S. (2017)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28131005\/\" target=\"_blank\" rel=\"noopener\">Rigid dietary control, flexible dietary control, and intuitive eating: Evidence for their differential relationship to disordered eating and body image concerns.<\/a> Eating Behaviors, DOI: 10.1016\/j.eatbeh.2017.01.008.<\/p>\n<p>The study confirms that strict control promotes overeating, while a flexible approach (the 80\/20 principle) is associated with a healthier relationship with food and better results.<\/p>\n<p><strong>Westenhoefer, J. (1991)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2018403\/\" target=\"_blank\" rel=\"noopener\">Dietary restraint and disinhibition: Is restraint a homogeneous construct?<\/a> Appetite, DOI: 10.1016\/0195-6663(91)90110-e.<\/p>\n<p>Introduces the distinction between strict and flexible dietary control and shows that flexible control is associated with better psychological and weight regulation.<\/p>\n<pre>&nbsp;<\/pre>\n<ol start=\"7\">\n<li><strong>Dichotomous thinking and eating disorders<\/strong><\/li>\n<\/ol>\n<p><strong>Westenhoefer, J., et al. (1999)<\/strong>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10349584\/\" target=\"_blank\" rel=\"noopener\">Validation of the flexible and rigid control dimensions of dietary restraint.<\/a> International Journal of Eating Disorders, DOI: 10.1002\/(sici)1098-108x(199907)26:1&lt;53::aid-eat7&gt;3.0.co;2-n<\/p>\n<p>A study confirms the link between strict dietary rules and an increased tendency toward uncontrolled eating.<\/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-1770c086 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1770c086\" 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-5bbe63fa\" data-id=\"5bbe63fa\" 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-3d2ceede elementor-widget elementor-widget-image\" data-id=\"3d2ceede\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\t\t\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<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-69d5f793\" data-id=\"69d5f793\" 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-6b97e3d3 elementor-widget elementor-widget-text-editor\" data-id=\"6b97e3d3\" data-element_type=\"widget\" data-e-type=\"widget\" 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>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/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 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71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/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_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\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-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/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_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\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-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 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248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 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 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/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<\/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<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4a6b287f\" data-id=\"4a6b287f\" 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-2e5c1802 elementor-widget elementor-widget-heading\" data-id=\"2e5c1802\" 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<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1368a453 elementor-widget elementor-widget-facebook-page\" data-id=\"1368a453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" data-hide-cta=\"true\" style=\"min-height: 1px;height:200px\"><\/div>\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-34eef9a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"34eef9a\" 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-1c6b83f6\" data-id=\"1c6b83f6\" 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-1185f632 elementor-widget elementor-widget-post-navigation\" data-id=\"1185f632\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Breakfast - to eat or not to eat?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/should-i-give-up-sugar-when-losing-weight\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Does Sugar Ruin Weight Loss? Here is what the Science Says<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span 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-31df501c elementor-widget elementor-widget-heading\" data-id=\"31df501c\" 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-627203b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"627203b3\" 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-6d7ab4e3\" data-id=\"6d7ab4e3\" 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-691f6b0f elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"691f6b0f\" data-element_type=\"widget\" data-e-type=\"widget\" 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-27071 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-veseligs-uzturs tag-dietas tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/gaps-protocol-diet\/\" 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\/2024\/02\/GAPS-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27072\" alt=\"GAPS protocol diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/02\/GAPS-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/02\/GAPS-dieta-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/02\/GAPS-dieta.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\/diets\/gaps-protocol-diet\/\">\n\t\t\t\tGAPS protocol diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What is the GAPS diet? How healthy is it? Are the promises of the GAPS diet true?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/gaps-protocol-diet\/\" aria-label=\"Read more about GAPS 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<article class=\"elementor-post elementor-grid-item post-18986 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-kardio-trenins\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\" 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\/2022\/11\/Kardio-trenins-256x300.jpg\" class=\"attachment-medium size-medium wp-image-18987\" alt=\"Cardio workout\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Kardio-trenins-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Kardio-trenins-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/11\/Kardio-trenins.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\/sport\/cardio-workout\/\">\n\t\t\t\tCardio workout\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>5 factors determining the effectiveness of cardio training. What types of cardio workouts exist? How much cardio do I need?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\" aria-label=\"Read more about Kardio treni\u0146\u0161\" 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-9150 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-ka-saglabat-svaru tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-maintain-weight-and-slimness\/\" 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\/2021\/05\/Ka-saglabat-nomesto-svaru-un-slaidumu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9151\" alt=\"How to maintain weight and slimness\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/05\/Ka-saglabat-nomesto-svaru-un-slaidumu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/05\/Ka-saglabat-nomesto-svaru-un-slaidumu.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\/how-to-maintain-weight-and-slimness\/\">\n\t\t\t\tHow to maintain weight and slimness\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Many of us have lost weight, lost some pounds, and then how to maintain weight and slimness? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/how-to-maintain-weight-and-slimness\/\" aria-label=\"Read more about K\u0101 saglab\u0101t svaru un slaidumu\" 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-15610 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-pareizs-uzturs tag-labakie-skiedrvielu-avoti tag-skiedrvielu-nozime\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" 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\/01\/Labakie-skiedrvielu-avoti-256x300.jpg\" class=\"attachment-medium size-medium wp-image-15611\" alt=\"The best sources of fiber\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Labakie-skiedrvielu-avoti-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/01\/Labakie-skiedrvielu-avoti.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\/best-fiber-sources\/\">\n\t\t\t\tThe best sources of fiber\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Eat more fiber - one of the most common recommendations of nutritionists. But do you know what fiber is and why it is needed?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/best-fiber-sources\/\" aria-label=\"Read more about Lab\u0101kie \u0161\u0137iedrvielu avoti\" 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-462552a4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"462552a4\" 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-4883153f\" data-id=\"4883153f\" 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-3175d2cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3175d2cc\" 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-3788a4db\" data-id=\"3788a4db\" 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-37f670cc\" data-id=\"37f670cc\" 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>Discover how cognitive distortions and black-and-white thinking trap you in a cycle of failure \u2014 and how to break free for good.<\/p>","protected":false},"author":25,"featured_media":35116,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,27,102,112],"tags":[285,286],"class_list":["post-35115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svara-samazinasana","category-dietas","category-pareizs-uzturs","category-veseligs-uzturs","tag-domasanas-kludas","tag-kognitivie-kroplojumi"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/35115","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=35115"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/35115\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/35116"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=35115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=35115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=35115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}