Most diets fail within the first 72 hours, according to Pat Barone of St. Louis Psychologists and Counseling Information and Referral. Severe and sudden food restrictions cause real hunger, driving you to satisfy your primal needs by eating a giant meal. Jumping into a new exercise routine increases your risk for painful overuse injuries, which can then prevent you from engaging in physical activity. Easing into a diet and exercise routine may be the best way for you to enter into a healthier lifestyle.
Step 1
Throw away your diet calendar. Accept and embrace the idea that your new diet and exercise routine will last throughout your lifetime. For every 100 dieters, only one will keep the weight off after five years. Many people go on crash diets, just to gain back even more weight. Plan to eat your new diet for the rest of your life.
Step 2
Think about the foods you like and seek out healthy alternatives. Your diet will probably fail if you don’t like the food. Develop a list of the foods you like to cook at home, a list of your favorite prepared foods and write down the dishes you feel passionately about at your local restaurant. Speak to a dietician or nutritionist who can share easy low-calorie recipes using your favorite fresh ingredients and ask for menu plans to ensure your meals are low calorie. Include these items on your weekly grocery list, replacing unhealthy foods with low-calorie options. Ask your local restaurants if they have a child-sized or low-calorie portion of your favorite dishes.
Step 3
Put your food on a smaller plate and decrease the amount of food you put on that plate. Eat slowly and enjoy each bite. You may have second portions but only if you are still hungry. Stop eating before you feel full. Slowly reduce portion sizes to decrease your caloric intake without feeling hungry all the time.
Step 4
Seek out opportunities to engage in physical activity, such as taking the stairs instead of the elevator or walking to the corner store rather than driving. Research published in the University of Georgia Research Magazine in 2007 shows that regular exercise increases your energy level and reduces fatigue. Slowly increase your level of physical activity until you have enough energy to participate in more vigorous exercise.
Step 5
Write down your typical daily activities and think about what time of day is best for a new exercise routine. If your mornings are hectic, plan to work out in the afternoon or evening. You may find it better to get up 20 minutes earlier each morning.
Step 6
Make the future diet and exercise routine fun and rewarding instead of viewing it as starvation and drudgery. Purchase new exercise clothes, preferably in a smaller size than your current workout clothes. Replace deep fryers with new cooking equipment like steamers and baking casseroles. Invite friends over for parties that combine low calorie foods and fun physical activities like volleyball or softball games.
Tips and Warnings
- Learn to read nutrition labels printed on packaged foods and choose foods with the lowest calories per serving.
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