We all know that eating healthy helps us lose weight, have more energy, reduce risks of diseases, and improve our mood. Unfortunately for most people, getting the self-discipline to start and stick to a healthy diet program is something hard to come by. Whether you are having a liquid, ketogenic, low carb, or any other diet, if you are struggling to stick to it, go through the following tips that could be useful.
7 Tips on Sticking to a Diet without Cheating
1. Set more Realistic Goals and Expectations
Since starting and maintaining a healthy diet plan helps in weight loss, it is important that you do not pressurize yourself for losing weight quickly. Otherwise, your diet program may easily backfire. Therefore, setting more achievable goals can help in keeping you from losing confidence and increasing your chances of sticking to healthy lifestyle behaviors.
2. Remember what Motivates you to Stick to your Diet
Thinking about why you should make healthy food choices can help you in staying on track. Create a list of reasons why you want to get in shape and have the list handy. Whenever you feel like indulging in unhealthy behaviors, pull out the list and remind yourself. For example, you can question yourself and answer them to boost motivation and remind you of starting and sticking to a strict diet.
“If I don’t stick to my diet, how will I feel one year from now?” or “what will my health be like if I stop the diet?”
3. Stay Accountable
Whether you have followed a healthy eating plan or used good habits, report them to another person regularly through messages or email. You may as well log the foods you consume and the daily calorie intake into an app or online tracker. Researchers have reported that tracking your daily food consumption and exercise can give you both motivation and accountability, which helps in sticking to your diet. This tip is especially useful for sticking to an anorexic diet, and strict weight loss plans, like a 1,200 calorie diet.
4. Keep Junk Foods out of Sight
Eating healthy can be difficult if you are surrounded by street foods and packaged foods with low nutritional value. Try to keep these out of your house, and if others want to keep them around, hide them rather than having them on display in different areas of the house. Keeping junk foods out of sight will help stick to a diet long term, whether you are an adult, or a teenager conscious about your health.
5. Choose your Favorite Foods
It is important because finding your favorite foods that are healthy will help in sticking with your diet much longer. If you do not like salads, make sure that you do not have salads in your new diet. You can include berries, almonds, oatmeal, cottage cheese, yogurt, and tofu in your diet. Others might prefer salmon, lean beef cuts, asparagus, and walnuts.
If you are on a liquid diet, you may get some of your favorite soup from the restaurant you love and strain them before consumption. Embracing the popsicles may also help to stick with liquid diet.
6. Do not Allow Yourself to Starve
When you get hungry, your blood sugar levels decrease, causing you to crave sugary foods. Therefore, you are more likely to indulge in cakes or donuts when you are starving. So, eat some snacks or have small meals every day to keep you from getting hungry and binging on unhealthy foods.
7. Choose Healthy Foods when Eating Out
Look for healthy food choices when you are at the workplace and buffet restaurants, on vacations, or you go to Christmas parties. Sticking to your diet when everyone around is having treats and snacks could be difficult. You may find a quiet, relaxing spot where you can chat with a friend or chew a sugarless gum to lessen your food cravings. You may as well keep a low calorie beverage on hand so that you feel full. When you are away from home on the weekend, you may pack healthy snacks, such as peanuts and almonds.
4 of the Easiest Diets to Stick to
1. Mediterranean Diet
It is a type of diet traditional in the Mediterranean countries, emphasizing consumption of plant-based foods like fruits, vegetables, nuts, legumes, and whole grains. Butter is replaced by canola and olive oil while fish and poultry are preferred over red meat, which can occasionally be eaten. It can be easily maintained by those who prefer seafood, poultry, or veggies over meat.
2. Flexitarian Diet
Flexitarian or flexible vegetarians are those who eat mainly plant-based foods but do not want to cut out meat completely. The diet usually consists of tofu, beans, peas, nuts, seeds, lentils, eggs, fruits, vegetables, whole grains, dairy products, sugar, and spices like dried herbs, agave, and nectar. It is considered one of the easiest diets to follow because of its less-than-strictly-rigid nature. Adding more plant-based foods to your flexitarian diet and cutting back on meat may assist in reducing your calorie intake, helping you in losing weight fast.
3. DASH Diet
DASH or Dietary Approaches to Stop Hypertension is a diet plan designed for controlling high blood pressure. It is characterized by foods that contain high levels of calcium, magnesium, and potassium, including vegetables, fruits, fat-free dairy products, whole grains, healthy oils like olive oil, and poultry, fish, or lean meat. Since it does not eliminate entire food groups, it is easy to follow. Moreover, it focuses on fresh vegetables and fruits, meaning reducing the calorie intake become easier.
4. MIND Diet
It is a diet type that improves brain functions and promotes a healthy mind. It encourages consumption of green leafy vegetables, berries, nuts, whole grains (quinoa, oatmeal, and brown rice), olive oil, beans, fish, poultry, and wine in moderate amounts. Following this diet is convenient (with moderate consumption of alcohol is allowed and eating out is possible), and there are no suggestions based on breakfast, lunch and dinner.
Ideally, there is no single way of eating that can work for all dieters. It is up to you to decide the best eating and exercising plan that you can eventually enjoy and stick to.