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Stay positive

"Worrying too much about the past is called depression. Worrying too much about the future is called anxiety."

That's what can happen when you cheat on your diet. You are hard on yourself about the fact that you cheated on your diet and you worry too much about the bad effects it could have on you in the future.

At the end of the day, what is done is done. The one thing you can do is be your best, disciplined self from this moment forward.

Worrying too much about it often brings out a "What the hell?" attitude and you then continue further downward path--you do not want to go this route- n fact this is the key to dieting success; continuing despite a perceived set back

At the same time, unhappiness is something you can use to motivate yourself  to get  back on track immediately--and stay stay.

You have to work out how your mind works best.

If I make any mistake I regret in my life, I immediately look at  what my overall mission and ultimate goal is. Usually when I do something that doesn't fit with my overall mission, it is because I lost sight momentarily of what I ultimately wanted to accomplish.

Make the rules and stick to them. Just think of it a tool for reaching your ultimate goal.  If you say no alcohol on a week day then that is what you have to do to get there. It is really no big deal. 

Same as if you are jogging or lifting weights.  Most balanced people don't really like doing  these sort types of activities day after day BUT they are neccessary for what they want to achieve- so when you ARE doing them or saying NO to  krispy kreme doughnut just visualise  how good you are going to look in the future and that it will all  be worth it.  And it will be I can assure you.

Those are just some mental and emotional strategies you might try.

As far as dieting and and exercise strategies to compensate for cheating on your diet (like eating less food later in the day or extra cardiovascular training), I do NOT recommend these!

Why?

Because they really are not effective solutions as far as your long term plans  are concerned.

More importantly, you do not want to "trick" yourself into believing that the temporary weakness you had is actually "no big deal" that can be compensated for later on.

That is the first step toward the relentless, subconscious process of a person lowering their fitness standards--and have no clue later on why they aren't achieving their goals.

Mark Hayward Personal Trainer, Exeter, Devon

Do we really need need vitamin supplements?

First of all we all need vitamins, they are essential to life. They are a small group of substances that are needed in tiny amounts for the body to function correctly. Most of them cannot be made by the body and have to come from our diet.

However some people think that by megadosing on vitamins they  don’t have to bother watching what they eat. They mistakenly think-  junk food + vitamin pills = good health.

Others try their best to follow government health advice on recommended daily amounts. They realise  they may fall short of the RDA and take vitamins as an insurance policy against this.

In laboratory studies vitamins C and E have a powerful  mopping up effect on  'free radicals' that are linked to many  medical conditions such as  cancer and heart disease.

However many studies have shown that vitamins from supplements do not act on the body in the same way as vitamins from foods.

Are the pills the same thing?

As an example apples  are a rich source of vitamin C, which fortifies the immune system. However when researchers at Cornell University in New York compared the effects of apples and vitamin C tablets, the results were not what was expected.

The apples contained many other naturally occurring chemicals as well vitamin C, such as antioxidants called flavanoids and polyphenols that may offer  protection against cancer.

In short this means that eating a small apple (100g) gave an antioxidant effect the same as taking 1500mg of vitamin C (which is a lot in one go!).

One of the studys authors, Professor Chong Yong Lee, said: 'Some of the chemicals we found in apples are known to be anti-allergenic, some are anti-carcinogenic, anti-inflammatory and anti-viral. Now I have a reason to say an apple a day keeps the doctor away.'

A 2004 Cochrane review of studies found there was insufficient evidence that a 2000mg vitamin C supplement prevented colds in the general population. Worse still a US Women's Health Study found a link between vitamin C supplements and a greater risk of hardening arteries in some people with diabetes.

A balanced healthy diet works best

Calcium is essential for those in their teens or early 20s to protect against osteoporosis (bone thinning) when they get older.
Supplements will not make up for a lack of calcium when you're young.

Dietitians, nutritionists and other experts are all now accept that apart from small groups of people with special medical conditions, vitamins or food supplements are not necessary. We can get everything we need by eating a balanced diet.

As I have said many times if you want to be healthy and lose weight increase your fruit and vegetable consumption! Eat your five portions a day.

When they are needed

The elderly may need to take supplements if the following apply

• problems eating due to loss of appetite
• dental difficulties
• problems with swallowing or digestion
• being housebound.

The following groups of people may need to take vitamin supplements.

• Women who are planning to get pregnant or have just become pregnant should take a daily supplement of 400mcg folic acid.
• Those who see little of the sun and are housebound may need vitamin D.
• Vegans who never eat meat or dairy products may need to take vitamin B12.
• People who are malnourished- they may have been ill, or have difficulty eating or swallowing for medical reasons. It can include people who have been restricting their food in order to lose weight. Dieters should think of eating more fruit and vegetables to avoid any vitamin deficiencies.
• People who are doing intense training for sport.

In these circumstances a low dose multivitamin and mineral could be appropriate.

 Dangers 

Megadosing vitamins can also have have toxic effects.More is not always better.

This is especially true of fat-soluble vitamins that will be stored in the liver, such as vitamin A. They may eventually reach toxic levels and cause liver damage.

Mark Hayward Personal Training, Exeter, Devon