Strict Rules Can Lead To Rebellion
If we embark on a strict diet plan with rigid rules we can end up placing ourselves in a mental cell of deprivation. If we dont allow ourselves to eat the foods we enjoy, were bound to start craving them sooner or later and we may become frustrated and decide to abandon the rules. Something I hear regularly is the labelling of foods as good or bad. No one food is bad, its how often you eat it and how much of it you eat that counts. People rely on willpower to not eat the bad foods, but willpower is like a battery- it runs out. Rather than denying yourself the foods you enjoy and eating those foods you think you should be eating, try to take a more relaxed approach and give yourself permission to eat the foods you enjoy- when we have choice we can start to relax around food. When we have strict rules we can feel anxious or miserable, and it can also ignite the inner rebel, which starts wanting the bad foods. Its much better to adopt an 80/20 approach where 80% of the time youre aiming to eat pretty well, rather than trying to eat perfectly 100% of the time- the latter might kick-start that inner rebel. Try to neutralize foods rather than categorising them as good or bad. Give yourself permission to eat all foods whilst being mindful and taking into account the nutritional components of foods to give the body the nutrients it needs- start making foods decisions that are in your own best interest, most of the time.
How Many Calories Does Your Body Need
Different people need different amounts of calories to be active or stay a healthy weight. The number of calories you need depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day.
Pay Attention To Your Body’s Hunger Cues
“If people are dieting, they may ignore their natural hunger cues and try to rely on ‘willpower’ instead. Even if you’re trying to lose weight, you need to make sure you’re eating enough, and having a sufficient amount of protein, fiber, and good quality fats in every meal to keep you satisfied and your blood sugar balanced which will keep low energy and cravings at bay,” suggests Amy Shapiro MS, RD, CDN, Daily Harvest‘s nutritionist and the founder and director of Real Nutrition.
Read Also: No Bread Or Rice Diet
Focus On A Few Small Changes
“Focus on one-to-two simple changes, stick to them for a month and then add on other changes the next month. Soon enough, these small changes will become second-nature and you won’t be so overwhelmed when you add on other changes,” suggests Amanda A. Kostro Miller, RD, LDN, serves on the advisory board for Smart Healthy Living. A few of Kostro Miller’s examples of simple changes include “I will go to the gym two times per week every week” and “I will eat three vegetarian-style dinners each week.”
How Can I Stay Motivated To Keep Losing Weight
Even when you accept that you need to lose weight to become or stay healthy, it can be hard to maintain your motivation over time. It’s common to start on a new diet with a burst of energy, then to lose your motivation to continue. Staying motivated can be especially hard when you hit a plateau or if you gain back a few of the pounds you had lost. But there are ways to keep pushing through these periods. If you stay motivated, you will feel better physically and mentally, and your heart will be healthier. These are some of the main ways that you can keep losing weight and moving toward your goal.
- Avoid fad diets.
- Work toward permanent behavior change.
- Cope with your feelings without using food.
- Find and ask for support.
Following these steps will keep you moving toward your weight-loss goal.
Read Also: Swapping Diets For 24 Hours
Keep Track Of Your Progress
Keeping track of your progress might be the most essential thing for you to do in order to stay focused on those weight loss goals of yours. You can get creative in doing so, but my go-to way of tracking this progress is by taking photos.
When I look back at the photos I took of myself in my bikini years ago, I smile. In that picture, I see a girl who was unhappy with her body. That makes me smile because of how far Ive come. As I look at the most recent photo Ive taken of myself in the same bikini, I see a girl who has more muscle, less fat, and is much happier with her body.
Looking at the difference between old photos and recent photos of your body is the ultimate motivation. It helps you remember how far youve comeits sort of a pat on the back for all of the hard work youve done and will continue to do.
Tip No : Eat Protein At Every Meal
Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
Recommended Reading: Should You Eat Rice On A Diet
Practice Mindful Eating Instead
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Its too easy to mindlessly overeat.
Pay attention.Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.
Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that youve had enough. Dont feel obligated to always clean your plate.
Keep Moving Your Body
Exercising has many amazing health benefits for the body and mind. If you’re self-isolating or just hesitant to visit the gym right now, consider trying out one of our online exercise programs. We have nine different exercise programs available, with three different levels available for each. At the beginner level you will do resistance exercise twice per week and a walking session on the other days of the week. RELATED: Learn more about our exercise programs here
Read Also: What Is Gluten Free Diet For Weight Loss
Choose Healthy Foods And Drinks
Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.
Fruits and VegetablesMake half of your plate fruits and vegetables. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Adding tomato and spinachor any other available greens that you liketo your sandwich is an easy way to get more veggies in your meal.
ProteinPower up with low fat or lean meats like turkey or chicken, and other protein-rich foods, such as seafood, egg whites, beans, nuts, and tofu.
DairyBuild strong bones with fat-free or low-fat milk products. If you cant digest lactosethe sugar in milk that can cause stomach pain or gaschoose lactose-free milk or soy milk with added calcium. Fat-free or low-fat yogurt is also a good source of dairy food.
Healthy Eating Tips
FatsFat is an important part of your diet. Fat helps your body grow and develop, and may even keep your skin and hair healthy. But fats have more calories per gram than protein or carbs, and some are not healthy.
Figure 1. Side-by-Side Comparison of Original and New Nutrition Facts Label
Take Charge Of Your Food Environment
Set yourself up for weight-loss success by taking charge of your food environment: when you eat, how much you eat, and what foods you make easily available.
Cook your own meals at home. This allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at homeplus the portion sizes tend to be larger.
Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Dont eat out of large bowls or directly from food containers, which makes it difficult to assess how much youve eaten.
Eat early. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump-start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.
Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Eating only when youre most active and giving your digestion a long break may aid weight loss.
Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Eating on a schedule will help you avoid eating when you arent truly hungry.
Drink more water. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories.
Don’t Miss: What Fast Food Can You Eat On A Diet
Tip No 1: Limit Alcohol To Weekends
Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don’t require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one drink for women per day, two for men.
How To Stick To A Diet: 9 Ways To Increase Your Willpower
EMMIE SATRAZEMIS, RD, CSSD December 19, 2018
If youre working hard to lose weight or get your abs on point this year, you are likely not alone. Even if sometimes it feels like all your friends and family want to sabotage your hard work every week with constant happy hours, brunches and various social gatherings.
Lets just be blunt about it: Eating healthy is not always easy. But that doesn’t make it impossible. Here are our Favorite science backed tips to help you stick to your diet this time and be more successful in the long run.
Recommended Reading: Keto Diet Pills For Sale
Keep Filling Snacks On Hand
Often, its the moments when we find ourselves feeling extra hungry and tempted with a tasty treat that we forget about the healthy eating plans we had in mind for the day.
Though craving foods from time to time is completely normal, researchers have found that in moments of extreme hunger, our cravings tend to get even stronger .
Keeping nutritious and filling snacks on hand is a great way to keep cravings at bay until your next full meal.
Snacks that are high in protein and fiber can help keep you feeling full (
Some research has even found that feeling satisfied rather than deprived while dieting is linked to a higher rate of weight loss .
Rather than completely giving up the less nutritious foods that you love, try having them only occasionally while practicing portion control.
Its true that with moderation and portion control, there is room for all foods in a healthy diet even those that might seem like they couldnt have a place.
Can Food Improve Your Exam Performance
When you’re faced with a pile of revision, feeding your body as well as your brain may be the last thing on your mind. But can you give yourself an advantage simply by eating certain foods? And does drinking plenty of water really increase your chances of getting good grades?
Whether you’re a student or the parent of a child sitting school exams, there are quick and easy food tips to help maintain those all-important energy levels and improve concentration and memory.
Don’t Miss: Can You Eat Bananas On The Atkins Diet
How Can Drinking Water Improve Your Grades
One of the best ways to maximise your focus is to stay hydrated. Even mild dehydration can lead to tiredness, headaches, reduced alertness and diminished concentration.
Take a bottle of water into the exam if youre allowed to a study of university students found that those who brought drinks, especially water, with them into the exam performed on average 5% better than those who didn’t.
Start the day with a big glass of water or fruit tea. The European Food Safety Authority recommends women drink about 1.6 litres of fluid a day and men 2 litres. That’s eight to ten 200ml glasses. Water is ideal, but healthy drinks such as milk and small amounts of fruit juice count.
Tea and coffee count too, but are high in caffeine. It’s best to avoid sweet fizzy and energy drinks, which are high in sugar, as they’ll lead to energy peaks and troughs.
How important is drinking water?
Donal Skehan shows you how to make water more interesting
Refocus Social Gatherings Away From Food
“Other reasons diets fail is that our culture is one of convenience and social interaction. When it comes to convenience, following a restrictive diet can be incredibly difficult. Either the person gravitates toward fast food options or they starve themselves until they get to a place where they can eat again,” explains Mary-Catherine Stockman, MPH, RD, LDN of BusyBabesNutrition. “When it comes to socializing, Americans tend to center socialization around fooda holiday party, a baby shower, grabbing drinks after work. These environmental factors make it difficult to stick to restrictions and can actually increase stress.” Instead of meeting up around food or booze, ask if a friend wants to go for a walk, take a yoga class together, or check out a museum exhibit.
Read Also: Metabolism Confusion Diet For Endomorph
Reasons For Diet Failure
According to the experts, these are the four leading causes of diet dropout:
1.Choosing the Wrong Diet
Choosing a restrictive diet that doesn’t fit your lifestyle is a major reason for giving up on weight loss efforts, says Holly Wyatt, MD, Colorado University’s program director for obesity research and education. When the diet is too difficult in the first place, sustaining it long term will be almost impossible. Factor in boredom, and all it takes is one misstep to cause a dieter to give up.
“There is no one perfect diet that is the best,” says Wyatt. “Instead, look for a sound diet plan that you can live with, day in and day out.” It should also allow you to enjoy small portions of your favorite foods.
Diet Success Tip: Diets that work are diets that last. Don’t think of your eating plan as a “diet” you can go on and off of. Choose a healthy plan that fits your lifestyle — one that you can see following for the rest of your life.
Successful losers understand that whether they’re trying to lose weight or maintain the lost weight, theirs is a lifestyle of constant vigilance.
“Losing weight and maintaining it is among the most difficult things people can do because it has no end,” says Gary Foster, PhD, director of the Center for Obesity Research and Education at Temple University in Philadelphia. “To succeed is to make the vigilance part of a regular lifestyle.”
In addition, it can help you feel better about yourself.
3.Dieting Without Exercise
Practice The Pomodoro Technique
Staying focused helps you get more done in less time. While that sounds simple enough, its not always easy to put into practice. So, the next time youre wrestling with your attention span, try the Pomodoro technique.
This timing method helps you train your brain to stay on task for short periods of time. Heres how it works:
- Set your timer for 25 minutes and get to work.
- When you the buzzer sounds, take a 5-minute break.
- Then, set the timer again and get back to work.
- Once youve done four rounds of this, you can take a longer break, approximately 20 to 30 minutes.
You May Like: No Added Salt Diet Mayo Clinic
Try A Food Journalat Least In The Short
“People tend to underestimate their intake, and the best way to keep track is to keep a detailed food journal in real time three-to-four days per week instead of counting calories every day,” offers Chow. “Food is more than just calories, a detailed food journal can teach you to be more mindful about your portion sizes, timing of your meals, your stress level and feelings and other things you could improve on.” Also, the actual act of having to write things down by hand or type it out in a document may inspire you to think twice before grabbing that extra double chocolate chunk cookie.
Next Steps: Where To Focus Your Efforts
Next, evaluate your wheel and ask yourself, If I were to make a change in any of these 12 areas, which one would have the greatest impact on my overall health?
For me, back when I was on my healing journey to reverse my Great Inflation, the number one area that needed my focus was My Sleep Quality.
The Result: By prioritizing my sleep and creating a routine in this area, I soon started to deflate the inflammation in my face and my gut started to reduce, my energy levels bounced back, and I was truly starting to heal again all from simply focusing on my sleep.
I then started making tweaks to other areas of my life relationships, stress management, my home environment, and more. Check out the image below to see the impact these incremental changes allowed me to reclaim my health & vitality. Even my eyes got brighter.
Don’t Miss: Problems With Low Fat Diet