How to Avoid Depression While Dieting

After two weeks of dieting, it feels like all the joy has vanished from your life. Don’t despair! We’ll help you find alternatives to those familiar sweets and fried potatoes you’re craving so much.

Scientific studies confirm that oxytocin—the hormone responsible for feelings of calm—is actively released when interacting with pets. Walking your dog not only helps relieve stress but also helps build new social connections. As Rebecca Johnson, Alan Beck, and Sandra McCann explain in their book *The Health Benefits of Dog Walking for Pets & People*, dog owners often become close friends.

Endorphins are called “happiness hormones”—they induce pleasure and even reduce the sensation of pain. Their production can be easily stimulated. Here are a few effective ways:

• Exercise. Physical activity not only has a positive effect on your figure but also improves your mood. A brisk half-hour walk is enough.
• Spicy foods. Capsaicin—a chemical found in hot peppers—promotes the release of endorphins. That’s why so many people love spicy sauces and hot Thai curry.
• Frequent intimacy. During orgasm, endorphin levels in the blood rise, bringing a sense of joy—which means sex is much more satisfying and pleasurable than your favorite fried potatoes.
• Daily meditation practices. A few minutes of quiet reflection bring peace of mind and boost endorphin levels.
• Find joy in healthy eating! You can derive pleasure not only from unhealthy foods, which we often prefer to forget about.

In addition, it’s important to maintain a regular sleep schedule—sleep deprivation is directly linked to a worsened mood and increased stress levels. Sleep at least 7–8 hours a day and try to stick to a consistent bedtime and wake-up time.

Social support plays a vital role in your emotional well-being. Connecting with friends and loved ones, even online, helps you cope with challenges and prevents feelings of loneliness while dieting. Don’t be afraid to share your experiences and successes—positive feedback motivates you to keep going.

It’s also helpful to keep a mood and food journal. This allows you to identify your emotional triggers and see which foods or situations bring you joy and improve your well-being. This approach helps you develop a more mindful and positive attitude toward your diet.

Here are seven foods that won’t ruin your figure and will lift your spirits at the same time.

1. Dark chocolate. It contains compounds that stimulate the production of endorphins, as well as phenols—powerful antioxidants that have a positive effect on your emotional well-being.
2. Strawberries. This berry-based source of vitamin C not only helps activate endorphins but also improves the absorption of iron—an essential element for vitality and energy.
3. Bananas. Rich in potassium, which is necessary for normal nerve function, as well as natural sugars that provide an energy boost.
4. Grapes. Packed with vitamin C, which plays a role in endorphin synthesis, and dark grapes also contain polyphenols—antioxidants that slow down the aging process.
5. Oranges. A classic source of vitamin C, as well as B vitamins and flavonoids, which have a positive effect on health.
6. Walnuts. They contain B vitamins, protein, and selenium—a trace mineral that can improve emotional well-being.
7. Sesame seeds. A rich source of protein, antioxidants, calcium, and vitamin E, which are essential for good health and energy.

To maintain psycho-emotional balance, it is also beneficial to include probiotics in your diet—they improve gut function, which is directly linked to mood via the gut-brain axis. Yogurt, kefir, or fermented vegetables make an excellent addition to your diet

training Plan Goal: Team Sports Volleyball, basketball, and tennis—these summer sports will help you burn calories effectively and build muscle. Today, you can head to the tennis court with a friend or gather a large group to play volleyball or basketball. If all your loved ones have gone to their summer homes, don’t worry—you can simply play catch against a wall, go rollerblading, or ride a bike in the park where outdoor enthusiasts usually gather.

Don’t forget about breathing exercises, which help quickly reduce stress levels and clear your mind. For example, the “4-7-8” technique—inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds—is excellent for relaxing the nervous system.

By combining proper nutrition, physical activity, quality sleep, and emotional support, you’ll not only maintain a positive attitude while dieting but also improve your overall quality of life.

The Role of Loved Ones in Maintaining Motivation During a Diet

Involve your loved ones in your plans and achievements. Discussing your goals with family or friends helps them understand your efforts and support you during difficult moments. Ask them to remind you of your progress and encourage you when it’s hard to stick to the plan.

Cooking healthy meals together or going for walks can boost motivation. Support isn’t just about words—it’s also about taking action together to replace old, unhealthy habits with new, healthy ones.

Regular conversations about achievements and challenges help maintain emotional balance and prevent feelings of isolation. Ask your loved ones for specific advice or help, such as organizing healthy snacks or reminding you of your workout schedule.

Use family groups in messaging apps to share successes or motivational quotes. This way, support becomes part of everyday communication, and a positive attitude lasts longer.