Diets often fail because they are too restrictive. But even well-balanced dietary changes can cause a person to struggle with a new routine because the changes are still a dramatic shift from the norm. Following some tips will help you find the power to make a permanent change for your health.
Consult a Pro
Join forces with your doctor or dietitian to come up with a meal plan that fits in with your weight-loss goals, health needs, habits and taste preferences. Chances are you won't end up getting to eat chocolate cake anytime you want, but a dietitian can come up with a diet that will be the healthiest and most satisfying for you. A dietitian can also keep you accountable when you meet up periodically to discuss progress. Trying a fad diet (for example, one that allows you to eat only grapefruit) without consulting a professional can be damaging to your health.
Keep a Diet Journal
Keeping a diet journal is a way to stay accountable to yourself. Write down how many calories you are taking in each day, compare it with the goals you have set with your doctor or dietitian, and then refer to it in moments of weakness. Use the journal as means of distraction as well. Write down how you are feeling and then offer words of inspiration such as, "You lost a pound last week. You are successful, and you can do this." Look back on what you write often.
Eat Regularly
Skip some food cravings by anticipating and quelling hunger before you start to feel it rumbling in your stomach. According to a 2003 study by the American Journal of Epidemiology, people who eat breakfast and continue to eat regularly throughout the day are less likely to be obese than people who don't eat breakfast and eat two larger meals. These findings suggest that waiting too long between meals slows the metabolism and makes you more likely to binge when you finally do eat. Try to eat every two to three hours, even if your snack is just a handful of almonds or some carrots dipped in hummus.
Keep Junk Food Out
Stay away from the junk food aisle and keep the boxed cookies and sugary drinks out of your home. Instead, replace them with plenty of easy and healthy snack and beverage options such as whole-grain crackers, fresh fruit, vegetables for dipping, low-fat and low-sugar yogurt and a pitcher of ice-cold water with slices of citrus fruit for added flavor. If you're having a momentary craving for something unhealthy, you will be less likely to venture out of the house to grab it if you have many other options readily available to you.
Cut Loose on Occasion
Depriving yourself entirely of your favorite treats is another way to take a leap backward in your effort to eat well. One day you feel strong in your diet resolution, but the next you may feel as though you deserve a treat so you eat that large cup of ice cream with fudge topping from your favorite parlor. Ask your doctor or dietitian how often you are allowed to eat a treat, and focus on moderation. Whereas the word "forbidden" may cause you to fall back further, knowing you are allowed to cut loose may make you feel more content to order a kid-sized cup of strawberry ice cream.
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