Starting a diet is easy, but sticking to one is a different story--especially when that box of doughnuts is beckoning from the break room at work. Approximately 45 million Americans diet each year, according to CBS News, but common hurdles like cravings and gustatory boredom can put a prompt end to weight-loss efforts and healthful eating. Dieting might not be anyone's favorite pastime, but adhering to a diet plan can bring a host of benefits--including a slimmer body, improved health and a sense of personal accomplishment.
Step 1
Choose a balanced and sustainable diet. Extremely strict regimens--including diets that eliminate entire food groups, provide very few calories or are socially isolating--are likely to fail, no matter how much willpower you have. Commit to a diet that provides adequate nutrition and is maintainable long term and that doesn't leave you feeling deprived.
Step 2
Set realistic goals. Trying to lose 20 lbs. in a week is a recipe for failure, and you'll only become disappointed when the numbers on the scale don't drop as quickly as you want. Shooting for a more feasible goal--such as shedding 1 to 3 lbs. per week--will prevent you from getting discouraged and abandoning your diet entirely.
Step 3
Write down your reasons for wanting to diet, along with the health or weight loss goals you want to achieve. By putting your desired accomplishments into writing, you can remind yourself of your goals whenever you feel tempted to abandon your diet.
Step 4
Find a support group or a weight-loss buddy while you diet. Along with providing encouragement and accountability, support groups may have physical and mental benefits as well. Dieters involved in support networks exhibited better mental performance and lower stress levels than individuals who dieted alone--especially during the first week of a new diet, according to a study published in the October 2005 edition of Psychoneuroendocrinology. Researchers speculated a lack of support could contribute to the high failure rates that occur shortly after embarking on a diet and that support groups may be instrumental in helping dieters stay committed to their eating plans.
Step 5
Avoid activities that will tempt to you to break your diet--such as dining at a restaurant that offers your favorite calorie-packed meal, grabbing coffee at a shop where you used to buy pastries, drinking alcoholic beverages that give you the "munchies" or placing yourself in situations where you tend to overeat. Avoiding potential triggers can be more effective than fighting temptation directly.
Step 6
Treat your mistakes as learning opportunities rather than failures. Rather than beating yourself up when you stray from your diet, remember that momentary setbacks don't mean your efforts are completely ruined; few people can follow a diet without an occasional slip-up. Keeping a positive attitude, not dwelling on mistakes and forgiving yourself for any transgressions will save you from the guilt and discouragement that often sabotage diets.
Step 7
Approach your diet as a permanent lifestyle change rather than a temporary plan. If you view dieting as a quick fix, you may be more likely to eventually revert to old habits, abandon your diet prematurely or regain lost weight once your diet is over.
Tips and Warnings
- Viewing photographs of yourself at your heaviest weight or unhealthiest appearance can keep you on track when your motivation wears thin.
- Consult with a physician before embarking on a new diet--especially if you suffer from a chronic health condition or take prescription medications. Steer clear of diets that make outrageous promises, such as helping you lose 10 lbs. in a day, or that require the use of potentially dangerous supplements.
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