SYSTEM NOTICE

Auto translation by AI. Be sure, accuracy, nuances and authorial intent may not be fully reflected.

Show original

Why Dieting Becomes Difficult After 3 Days | The More You Overexert Yourself at the Start, the Less Likely You Are to Continue (Five Senses Diet)

タイラー｜五感翻訳家｜五感解析ラボ主宰

2026年7月25日 22:03

On the first day of starting a diet, you feel a bit uplifted.

"I'm going to lose weight this time for sure."

"I'll change my diet starting today."

"I'll exercise every day."

With such resolutions, some people might organize their refrigerators or prepare workout clothes.

However, by the second or third day, it starts to feel difficult already.

It's painful to resist the things you want to eat.

It takes a lot of willpower just to start exercising.

It feels as if the motivation you had yesterday has suddenly vanished.

And then,

"I guess I just have a weak will."

"I can't stick with anything."

You end up blaming yourself.

However, feeling miserable after three days doesn't necessarily mean your will is weak.

Rather, it is possible that your body has already started to be on guard because you tried too hard on the first day.

🔥 The "ideal day" you created on the first day is too heavy

When starting a diet, people tend to try to change their entire lifestyle all at once.

Wake up early in the morning.

Don't eat sweets.

Reduce the amount of rice you eat.

Walk for 30 minutes every day.

Do stretches at night.

Drink plenty of water.

When you list them like this, they all seem good for the body.

However, if you start doing things all at once that you haven't done before, it becomes a major environmental change for your body.

Even if you think of it as a positive challenge, from the body's perspective,

"The amount of food I can eat has suddenly decreased"

"The time I can rest has decreased"

"Exercise I've never done before has started"

These are multiple changes happening at the same time.

As a result, the body tries to return to its previous state before it tries to lose weight.

If you find yourself craving sweets on the third day or feeling like exercise is a chore, it doesn't mean your determination has vanished.

Sometimes, it is your body putting on the brakes in response to sudden changes.

Even if you have the motivation, if your initial goals are set too high, your body can quickly become overwhelmed.

🧠 The amount you decide on a day when you are motivated is too much for a normal day

On the first day of a diet, you are more motivated than on a typical day.

The day you start using a new notebook.

The day you buy new sneakers.

The day you step on the scale and feel a little anxious.

On days like these, it is easy to set bigger goals than usual.

However, that strong motivation does not necessarily last the same way every day.

There are days when you are tired from work.

There are mornings when you could not sleep.

There are days when your spirits are low due to interpersonal relationships, and days when your body feels heavy due to the weather or temperature.

Essentially, habits should not be set to match your 'most motivated days,' but rather be sized so that you can continue them even on days when you are a little tired.

If walking for 30 minutes every day feels burdensome, starting with 5 minutes is perfectly fine.

If giving up evening snacks entirely is painful, it is okay to start by just reducing the amount.

Even actions that seem too small have sufficient meaning if your body does not reject them and you can keep them up.

👁️ If you deprive yourself of all five senses at once, your mind will tire quickly

When people talk about dietary restrictions, they tend to think only in terms of calories and nutrition.

However, the act of eating is deeply connected to all five senses.

The aroma of something freshly baked.

The sound of opening a bag.

The sweetness the moment it enters your mouth.

The sense of relief when drinking something warm.

The time spent eating something you love at the end of the day.

We are not eating just to satisfy hunger.

Through taste, aroma, texture, temperature, appearance, and more, we shift our moods and ease our tension.

If you ban everything you previously enjoyed the moment you start a diet, your body may feel as though it has been deprived not only of nutrition but also of a sense of security.

That is precisely why a strong backlash occurs around the three-day mark.

It is not just about reducing the amount you eat,

but also important to observe,

"What sensation was I looking forward to?"

Did you want sweetness?

Did you want warmth?

Did you want the sensation of chewing?

Did you want quiet time to be alone?

If you understand the sensation you wanted to satisfy, you may be able to choose a different method without completely banning certain foods.

🌱 Increase the number of "days you returned" rather than "days you tried hard"

A sustainable diet is not a method that can be done perfectly every day.

It is a method that makes it easy to return to your routine the day after you couldn't.

Just because you overate once does not mean that everything you did up until that day was a waste.

Just because you took a break from exercise does not mean you need to start all over again from the beginning.

I couldn't walk today.

I ate too many snacks yesterday.

I forgot to record it.

Even if you have days like that, you can simply return to your routine quietly starting from your next meal or the next morning.

The reason people throw everything away thinking "I've already failed" is sometimes because the rules they made at the beginning were too strict.

Instead of creating a system that requires 100 points every day, create a system that allows you to keep going even on 30-point days.

That is what makes a diet feel safe for your body.

🌙 What you should reduce starting today might be more of a burden than your meals

When we start a diet, we only think about reducing the amount we eat or our body weight.

However, what you should reduce first might be your goals.

Start with just one thing.

Change your evening drink.

Chew just one bite of your meal slowly.

Walk a little while you are already out.

Try feeling the aroma and temperature of a snack before you eat it.

Even that much is fine.

By repeating actions that your body feels are "okay," changes will gradually become a part of your daily life.

When it becomes difficult after three days, instead of deciding that you lack the willpower to continue,

"Was my initial goal too big?"

Try re-evaluating it with that question in mind.

Rather than blaming yourself for not sticking with it, make your actions small enough to be sustainable.

Dieting is not about strictly managing yourself.

It is about finding a pace that your current body can accept while gradually transitioning into a new daily routine.

※ Click here for the Light Plan 👇

※ Click here for the Basic Plan 👇

※ Click here for the Deep Plan 👇

Thank you for featuring my work in your magazine again this week 🌟

Thank you so much for featuring my article in your wonderful magazine again this week.

This time, I would like to introduce everyone who featured my work here.

I am truly grateful that you always find my articles and create opportunities to share them with new readers.

*In no particular order

The magazine that featured my work is here 👇

Hiro Mori's note is here 👇

The magazine that featured my work is here 👇

Dr. Mofuneko's note is here 👇

The magazine that featured my work is here 👇

Yurari's note is here 👇

The magazine that featured my work is here 👇

Nonno's note is here 👇

The magazine that featured my work is here 👇

King's note is here 👇

The magazine that featured my work is here 👇

Kaiun Sherpa's note is here 👇

The magazine that featured my work is here 👇

Maki's note is here 👇

The magazine that featured my work is here 👇

Click here for Perin🍡's note👇