Over the past couple of months, I have received MANY inquiries from people about what is the best diet and exercise routine to achieve their goals. And to be quite honest, there is not one that fits everyone but there are some basic tips you can follow as you begin your journey. Before we get into my 15 tips though, you must first ask yourself the question: Are you ready to make that change?
Losing weight is as much psychological as it is physical. Counting calories and workout plans are important, but we do not change our behaviors or implement a plan without dealing with our thoughts and our emotions.
In addition to our personal, psychological challenges surrounding the shift, it is important to acknowledge that we live in a world of no agreement and change is hard for others as well. People resist change because they subconsciously believe they will lose something of value or fear they will not be able to adapt to your new ways.
These challenges will undoubtedly test your will power and perhaps even cause you to question your goals as you embark on your healthy-living journey. Just remember, it takes time to implement true change, so here are 15 ways to help you stick to a healthy diet plan:
Think about what really motivates you.
Stop listening to other people's opinions or statements. Others will make comments from their own insecurities. If you allow these comments to derail your efforts, how committed are you? You need to get grounded in what is important to you. This foundational piece will be key for you to adhere to the plan when the moments of temptation arise
Start with realistic expectations.
One major mental block to weight loss is wanting too much, too fast. Blame it on our instant-gratification society. Weight loss is often too slow to satisfy most dieters. A weight-loss plan should not be limited to a anything less than 3-month period. In fact, lasting results can take between 6-12 months of consistent work.
Do not have an 'all or nothing' approach.
To piggyback on the previous piece of advice, life will come up. Case in point, I live in a house with three other individuals and I also adhere to a firm plan of action when it comes to my food. Sweets make their way into the house. So, from time to time I allow myself to indulge in a small about of the celebratory items. This mental grey area allows me to indulge in moderation and not throw in the towel when I have enjoyed a sweet so that I still advance to my overall goal
Speak up
Enroll others in your plan. Enlightening people about your goals increases the chances of success. When you tell others what you are up to you are more likely to gain support in your food and activity choices. It is also important to acknowledge here that some of your family or friends might be resistant to your goals and your relationship with those people may undergo some adjustments as you dial in your plan.
Get a partner to join you
Having a partner join you in making healthy lifestyle changes can increase your chances of success. Accountability to others keeps you from letting yourself off the hook, because now you are answerable to someone else.
Keep unhealthy foods out of the house.
Speaking of temptation, it would really benefit you to remove all tempting foods from the house. Candy a problem? Throw it away! Chips and dips your crux? Toss it out! Wine your jam? Leave it out of the cart! If it does not come home, you are less likely to indulge when those cravings strike
Exercise and change diet at the same time.
While it is not normally recommended to take on too many things on at once, there has been a fair amount of research conducted over the years that has suggested that making both dietary and physical activity changes at the same time ultimately reinforces each other.
Practice mindful eating
Track your healthy food choices throughout the day to stay on track
Adopting a mindful eating approach can help you achieve a better relationship with food and may reduce binge eating. Slowing down what you eat will also allow you to really enjoy the flavors that come along with nutrient dense foods and may even help you tune into the moment your body is feeling full and satisfied.
Track and monitor your progress
Tracking your food intake and exercise progress can provide you with extra motivation and accountability. Studies show that it helps you stick to a healthy diet and leads to greater weight loss, plus monitoring your food and exercise allows you to see your progress over time. Now a days this is also easier than ever with the use of phone apps and on-line training programs
Start the day with a high-protein breakfast
If your first meal is well balanced and contains adequate protein, you are more likely to maintain stable blood sugar levels and not overeat for the rest of the day. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically
Realize that it takes time to change your habits
Forming new habits can take time, especially when you are starting out. Previous habits are tempting but with time you will be able to form new habits that can align with your plan – if you need a little refresher on habits check out my previous blog: Creatures of Habits.
Discover healthy snacks
Normally I would say carry around healthy snacks, but in light of the recent pandemic the previous hustle and bustle has been put on hold…therefore it is important to create healthy snacks when you are craving something between those planned meals at home. Highly processed food are not truly satisfying for your hunger (or good for you in the long run) therefore having healthy high-protein snacks on hand can help keep your appetite in check until you're able to have a full meal. Snacks to have on hand: almonds, walnuts, jerky, hard-boiled eggs, cheese, or Greek yogurt.
Have a game plan before eating out (if you do)
Research menus BEFORE you head out to eat
The country is reopening, and the different phases have allowed a little bit more freedom when it comes to eating out. Therefore, if you opt to grab a bite to eat at a restaurant it would benefit you to do a little research ahead of time. Now-a-days menus are easily accessible on-line. Having them accessible can allow you to plan your meal (not to mention your other meals for the day) for better success. Tricks for eating out: Ask for all dressings and condiments on the side, ask for no butter to be added to breads or vegetables, opt for grilled proteins as opposed to fried and be sure to eat your vegetables first.
Do not let traveling derail you
Paris is not complete without wine or bread
Whether you are on the road for business or pleasure, being outside of your normal routine can have its drawbacks when it comes to finding foods that align your plan. A quick internet search can identify nearby grocery stores to obtain a few snack staples as well restaurant menus before you go. Whenever possible, plan ahead and prepare meals that you can take with you on the road. Sometimes eating out is necessary for example, a business lunch with a client. Eating a small, healthy meal out of your cooler before the meeting will ensure you’re not starving and tempted to order a big plate of high-calorie, unhealthy restaurant food. You’ll find it much easier to order a salad with some grilled chicken when you’re not super hungry.
Figure out what works best for you
There is no right or wrong way to go about making the changes when it comes to your weight loss journey. It just simply must be sustainable for you. A weight loss method that works for some people is not guaranteed to work for you. To lose weight and keep it off, seek effective strategies that you can stick to in the long term.
