Losing weight is often a long and challenging journey that requires dedication, willpower and consistency. Many people feel motivated after a successful weight loss and like to reward themselves with a "cheat day" (cheat day / "sin day"). cheat day), where they can indulge in all the foods and sweets they would otherwise avoid on the diet.
Well, we all know it's hard to resist temptation and it's nice to reward ourselves sometimes. But always remember that it's often only a short-term pleasure. However, it's not unusual to throw away the whole weight-loss journey after a few days of suffering.
What are the dangers of a stagnant day on your weight loss journey?
A so-called "stagnation day" can divert you from your weight loss journey in several ways.
- Firstly, prolonged consumption of 'staple' foods can confuse metabolism and lead to weight gain, impairing the progress made so far.
- Secondly, it can create an addiction to unhealthy eating, leading to a vicious circle where people repeatedly fall into the trap of "sin days".
- This situation can lead to a loss of self-esteem and motivation, as it can be perceived as falling behind again.
- Fourthly, the "stagnation day" can be used as an excuse to continue unhealthy eating, abandoning goals and returning to old habits.
It is therefore important to continue the weight loss journey after the "stint" and to maintain consistency and a balanced diet. Know that permanent weight loss is possible!
Studies on the incidence and impact of stowaways
Several studies have been conducted abroad to investigate the prevalence of stagnation among weight loss patients. One study, published in the journal Obesity in 2017, looked at the frequency of stagnation among 80 overweight or obese adults. The results of the study showed that most participants had at least one fasting day per week, and some participants even reported several fasting days per week. cheat dayper week.
There have also been studies on the effects of stew days on weight loss outcomes. One such study, published in the journal Appetite in 2015, found a link between the frequency of such days and weight loss. The results of the study showed that weight loss was slower or absent with a higher number of stagnation days.
These studies suggest that the frequency of stagnation in the weight-loss process is fairly common. However, it should be noted that studies may have different definitions and methods for assessing stunting, and results may vary depending on the study group and methodology.
How after cheat day 'd get back on the weight loss track?
After a day of failure, it's worth continuing the weight-loss journey and aiming for balance and moderation. One deviation has not been able to ruin all your efforts. Just as a day or two of not eating will not drastically reduce your weight, a few days of eating more (a classic e.g. a "binge") will not drastically reduce your weight. upcoming Midsummer and summer parties), your body weight is +10 kilograms.
It is important to stay motivated and stick to a balanced diet and physical activity. Losing weight is a lifestyle change, not a temporary diet, and to achieve long-term goals you need to stay consistent and not let a 'stagnation day' derail your weight-loss journey." and to believe common food myths.
How not to fall into the trap of a dead day?
It may not be necessary to completely avoid all sweets and less healthy foods while dieting. Rather, it is worth consuming them in moderation as part of a balanced diet. In addition, it is important to focus on physical activity and exercise, which are key to the weight loss process.
To avoid falling into the trap of "stagnation day" and straying from the weight loss journey, there are some key strategies that can be followed:
- Plan aheadA: Be aware of your "off-days" and plan them in advance. This will allow you to monitor and control when and what you consume and avoid impulsive decisions.
- Moderation is key: Enjoying a "fast day" does not mean you should overeat or consume unlimited amounts of unhealthy food. Try to maintain moderation and control portion sizes.
- A balanced diet: Continue to eat a generally healthy and balanced diet, even on "stagnation days". Try to include vegetables, protein-rich foods and whole foods in your menu to keep your diet varied and nutrient-dense.
- Awareness of emotional eating: Be aware of emotional eating, where food is used to relieve stress, anxiety or boredom. Learn to distinguish physical hunger from emotional hunger.
- Continue regular exercise: Physical activity is an important part of a healthy lifestyle. Continue to exercise and keep moving regularly during 'stagnation days' to help maintain calorie balance and well-being.
- Forgiving yourself: Be kind to yourself. Don't blame yourself too much and don't stop your weight loss efforts. The important thing is to keep going and focus on your overall success, not on individual failures.
All in all, it's important to continue on the weight loss journey at the first possible "stoppage day" and to maintain balance and moderation. Staying motivated, eating a balanced diet and being physically active are key to achieving long-term goals. Weight loss should be a lifestyle change, not a temporary diet. Don't let this 'diet' be a diet. cheat day'l stop yourself from working towards your weight loss goals. Stay consistent!
English 
Estonian