3 Ways to Avoid Crash Dieting Before a Big Event
No matter how hard we try to manage our expectations, it’s hard not to feel pressured to look your best for a big event. For many of us, looking our best means getting fit, trim, and lean, and we can thank a diet-centric society for that one.
The cycle is all too familiar: a special event is marked on the calendar and suddenly, there's an urgent push to whip ourselves into shape. In this rush, crash dieting often becomes a tempting shortcut. But what if there was a better approach that not only puts us in a better energy going into the big day but also improves our inner well-being?
There are compelling reasons to skip crash dieting for the big day.
Calorie Deficits Usually Only Work Short-Term
Conventional advice for weight loss is to eat less calories than you burn, often summarized by the mantra, “calories in, calories out.” Although a calorie deficit does lead to weight loss, it’s often temporary.
A study published in the journal Obesity Reviews found that, among dieters, one-third to two-thirds of weight lost is regained within two years and almost all is regained within five — but the real pitfall is at least one-third of dieters regain more weight than they lost.
Feeling Deprived Doesn’t Foster Excitement for the Big Day
The physical backlash of dieting is only one source of anguish, though. There’s also a mental toll to dieting, where satisfying foods are restricted, causing feelings of deprivation. A feeling of lacking probably isn’t the energy you want to carry into your big day.
Furthermore, feelings of deprivation carry consequences. First, it increases the allure of hyperpalatable foods, those high in fats, salts, and sugars, which are often avoided on a diet, further heightening feelings of deprivation.
Then, through the phenomenon of reverse psychology, feelings of deprivation increase our thoughts and desire for the avoided foods. All of this leads to an internal tug of war that tears at our confidence.
Dieting Only Adds to the Stress of Organizing a Big Event
It’s no surprise that dieting increases psychological stress. What might come as a surprise, though, is that researchers found that the simple act of counting calories, without actually restricting them, is enough to increase stress. In other words, even when we aren’t actually depriving ourselves of food, we feel stressed when we have to track every lick, bite, and taste.
How to Feel Your Best for the Big Day No Matter Your Body Size
Clearly, crash dieting causes feelings of deprivation, food-obsession, and stress, and that’s not the energy you want to embody for your big day. Now, imagine how much pressure you can take off your shoulders if you could stop feeling restricted and deprived and, instead, started feeling empowered?
Here are three tips for feeling your best for your big event:
- Focus on how you want to feel, not look: Even if a crash diet creates short-term results, we might look “lean” on the outside, but inside we’re struggling with feelings of deprivation and stress. To truly enjoy your big day, focus on feeling at ease on the inside, and it will show on the outside.
- Enjoy the foods you love while listening to your body: A great way to feel your best is to listen to your body. Eat when you’re hungry, enjoy the foods that satisfy you, and stop when you’re full. When you eat intuitively, you’ll feel less stressed and experience better physical and psychological well-being.
- Do everything you can to decrease stress: If you truly want to feel your best for the big day, prioritizing stress reduction is a must. Do everything you can to feel as relaxed as possible, whether it’s listening to guided meditations, delegating your to-do list, or taking a hot bath. Do what’s necessary to reduce stress, and you’ll feel better.
My hope for you is that by choosing to sidestep restrictive dieting, you'll not only avoid the pitfalls of deprivation but also embrace a more joyful and relaxed approach to preparing for your big event. When you feel rooted in feelings of ease, alignment, and joy, you’re bound to have a great time during your big event.
Kari Dahlgren is an eating psychology coach who specializes in curbing compulsive eating by integrating psychological insights with spiritual principles. Her free ebook, The Spiritual Seeker’s Guide to Stop Binge Eating, is the perfect next step for anyone that wants to explore a psycho-spiritual approach to making peace with food.
