When trying to lose weight, people often turn to strict, overly oppressive routines. The most common are extreme diet plans that might be effective from a calorie perspective but fail to consider short-term enjoyment. Juice cleanses, keto diets, and similar approaches all fall into this category.
These diets excel at reducing calorie intake and triggering weight loss. However, they lack flexibility.
Want a sandwich? Not allowed on a juice cleanse. Even if it’s well within your calorie goal, it’s not a smoothie. On keto, you might manage without carbs most days, but if you crave fruit in the morning, you’re out of luck. A small deviation, like an apple, knocks you out of ketosis.
Initially, when motivation and willpower are high, you might successfully resist temptations. But over time, two likely scenarios emerge:
- You justify small deviations more frequently until the plan loses structure.
- You rigidly adhere to the plan but become frustrated and rebel completely.
Our Need for Choice
Humans have psychological needs, including competence and social connection. But the most crucial for long-term adherence is autonomy—the feeling of personal choice.
Imagine working for a manager who micromanages every task. Or growing up with parents who dictate every aspect of your day. Frustration builds quickly. The same thing happens when you impose extreme restrictions on yourself. The side of your brain that craves short-term pleasure eventually rebels.
A weight loss plan that involves restriction is a ticking time bomb. It might work during high-motivation phases, but as life’s demands grow and motivation dips, self-imposed rules feel suffocating. The phrases “I can’t” or “I’m not allowed” start triggering thoughts like:
- “I’m an adult—I can eat what I want!”
- “It’s been a long day; surely one treat won’t hurt.”
This moment of rebellion strengthens the temptation. From a neurological perspective, the thought becomes stronger. The next time you face a craving, the emotions are more intense, the justifications more persuasive, and the impulse to give in even harder to resist.
How to Stop Feeling Restricted While Losing Weight
At Body Development Centre, we emphasize balance above all else. Long-term success doesn’t come from restriction but from incorporating both needs and wants into your routine. This approach ensures you don’t feel deprived, preventing your brain from rebelling.
But how do you achieve this balance without slowing down progress?
The This and That Approach
Rather than following an all-or-nothing mindset, aim for a balanced strategy that includes controlled indulgences. Two very useful approaches include:
- Offsetting Indulgences: Planning a higher-calorie meal? Adjust your intake earlier in the day or increase activity levels.
- Planned Treats: Crave chocolate? Instead of banning it, include a small amount in your daily calorie target. By making it part of your plan, you satisfy cravings without disrupting progress
The right approach varies per individual. What matters is understanding what you personally need to avoid feeling deprived while staying on track.
What Does This Look Like in Practice?
If you love cheese, don’t eliminate it—include it in meals in a controlled way. If chocolate is your thing, decide whether you’ll have a little each day, a larger portion once a week, or another method that works for you.
The key is to stop seeing weight loss as restriction and start viewing it as structured flexibility. This prevents frustration, reduces the likelihood of rebellion, and stops cravings from intensifying over time.
Ready to Make Weight Loss Stick for Life?
At Body Development Centre, Simon teaches his personal training clients strategies that create sustainable lifestyle changes that works for the long-term.
So, if you’re looking for personalized guidance, book a session with Simon for online or Leicester-based personal training. He’ll help you create a weight loss plan that works for your lifestyle—without the pitfalls of restriction.