How to make sure you stick with your diet
We look at how to avoid falling off your diet and falling short of your goals.
A survey by Mintel estimated that 13 million people are on a permanent diet. That’s a whopping 2 in 5 women and 1 in 6 men. Unfortunately a large majority of these dieters give up before they even reach their goal.
People see a picture of themselves, or they have a special occasion coming up or maybe they simply wake up one morning with a their minds set on losing weight and become healthier. They usually start on a Monday and have great intentions to eat healthily and exercise more. But after a few weeks these good intentions slowly fade. Here are some strategies to keep the momentum going:
1. Don’t set your calorific goal too low. Changing up your eating habits and making healthier choices is great, but doing things like missing meals with the intention of “well if I skip breakfast then I can have a bigger lunch” doesn’t help anything. The resulting problem is that by lunchtime you’re experiencing hunger pangs, your sugar levels have dropped and you are more inclined to grab something high in sugar and fat. What can you do to prevent this? Firstly don’t skip meals. Everyone needs a steady release of energy/calories throughout the day. Think of your body as a fire, adding a piece of wood every few hours, keeps the fire constantly burning. Once you stop adding logs the fire goes out and your metabolism drops, burning only a few calories to enable your body to survive on what little fuel it has in it’s system.
A good strategy is to slowly reduce your calories over the course of the day or week. Start by changing your breakfast to a high protein meal which will make you feel fuller for longer. Carry healthy snacks with you at all times, cook in bulk, research and cook healthier alternatives and be sure to plan ahead. The following week you can change something else. Maybe think about cutting out your fizzy drinks and focusing on drinking enough water instead. Gradually make small changes to your eating habits rather than overloading yourself with changes in the first week. You’re trying to create a lifestyle change and that just doesn’t happen overnight. People who make gradual changes are less likely to give up in the long run.
2. Don’t give up after one mistake. You had a weekend away or party and have overly indulged and now you’re thinking what’s the point?! We all have slip ups, that’s part of life. The best way to deal with this situation is to remember that your body knows how to deal with a few extra calories, re-focus your mind on your goals, pick yourself up and carry on. Try not to allow yourself to have a bad week just because you had a bad day. Think of it as the next step up the ladder. Every day is a step nearer to achieving your goal.
3. Don’t be discouraged if you don’t see results after a few days. Think about how long it took to put the extra weight on – it doesn’t all fall off in the space of a few days. Be patient. Take each day, week or month as the next step up on that ladder.
4. Find a diet that works for you. Everyone is different dot there is no perfect diet. You must find out what works for you, because at the end of the day, you will cook and eat the food. You want to create a lifestyle which you can adjust to your new goals once you reach your original goals. It comes down to creating a healthy lifestyle, which you can lose weight on, but also maintain for the rest of your life.