The temptations of fatty foods lurk on every street corner; the lure of muffins, french fries, chocolate, pasta and butter croissants entice your taste buds on a daily basis. Sticking to a diet seems like a task for a superhuman with unwavering willpower. It may be a challenge, but sticking to a diet is possible with some straightforward strategies.
Identify the Reason
Think about how changing your diet can lead to better health, weight loss, energy and stamina, and enhance your quality of life. Write down the reason that inspires you to stick to your diet and post it on your refrigerator as a constant reminder.
Develop a Game Plan
The abundant availability of unhealthy meal options and the natural tendency to skip meals in the face of a busy schedule will make it difficult to stay consistent with your diet. Pack your own healthy meals and identify the healthier restaurants in your area.
Consider the Ramifications
Fitness professionals and successful dieters understand that the food you consume has a profound effect on your body composition. Excessive sugar, sodium and fat create a great-tasting meal but will lead to unsatisfying effects on your body.
Prepare for the Unexpected
Midday cravings will bring you face to face with the temptation to cheat on your diet. Stay faithful with healthy snacks like raw almonds, fruits and protein shakes.
Work Toward Consistency
A 2005 review of the National Weight Control Registry revealed that consistency in the diet had a major impact on an individual's ability to sustain weight loss over a period of two to five years. Consistency will make it easier to avoid situations where temptation may get the best of you.
Take it One Day at a Time
Creating a new habit takes time. Avoid being overwhelmed by evaluating your progress on a day-to-day basis. At the end of each day, acknowledge how you were successful and how you could improve. Use this knowledge to make tomorrow more successful.
Find Social Support
The support of friends, family or a fitness professional can give you the extra boost of confidence and encouragement you need to stay focused on your diet. Surround yourself with people who are pursuing a healthy lifestyle.
Eat Breakfast
Of the 4,000 successful dieters registered in the National Weight Control Registry, 78 percent eat breakfast every day of the week. Avoiding breakfast can lead to mid-morning cravings and sluggishness, and can lower your metabolism.
Celebrate Away From the Table
It is customary to celebrate big events and enjoy the company of friends at the dinner table or at the local bar. Choose restaurants with healthy menu options or opt for activities that have a more physical component, such as dancing or playing pool or beach volleyball.
Customize
All diets are not created equal. A diet that eliminates all of your favorite foods may not be appropriate if you just want to lose a few pounds. Choose a healthy and sustainable diet that includes lean meats, vegetables, fruits and a moderate amount of fat.
References
- "American Journal of Clinical Nutrition"; Long-term weight loss maintenance; R. Wing, S. Phelan; Issue 82; 2005
- "Nutrition & Metabolism"; Effects of a popular exercise and weight loss program on weight loss, body composition, energy expenditure and health in obese women; C Kerksick et. al.; May 2009
- "Nutrition & Metabolism"; Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women; JS Volek et.al.; November 2004
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