Diet 101: How To Stay On Your Diet
So, you’ve spent a lot of time deciding which diet is best to follow, determining that now is the time healthy eating and exercise are a priority, and choosing a start date. Your diet went along well for a few weeks, but now you find it difficult to keep going. How do you muster the will power to keep forging ahead? What started you on this journey is the idea that you really want is to be a healthy and attractive weight. Here are a few methods to get you back into the frame of mind that a bit of suffering now will be worth it in the long run!
1) Remember that one of the smart ideas for lasting weight loss is to think of your new eating style as a lifelong change in your habits instead of ”going on a diet”. Changing a habit takes 6 to 12 weeks or more, so it makes sense that it will be a struggle for several months. Think of other habits you’ve developed (or quit) that were difficult to get into (or break). How long did it take you to get into the habit of flossing your teeth, or to quit biting your nails? There were probably several failures along the way, but you summoned the strength to keep going and get back on the wagon because it was important to you! You really wanted healthy gums and you really did not want bleeding, chewed up fingernails. When your mind wanders towards the chocolate donuts, remind yourself of what is important in your life, not just what you crave in the moment.
2) Take a deep breath. When a craving hits or the idea of writing down what you eat one more day seems overwhelming, these thoughts occurs in a split second and, if you allow it, your mind can run away with the idea. Taking a breath gives you a chance to regroup and put your decision on pause. Remind yourself of the reasons you started this weight loss plan in the first place and how being the weight you want to be will keep you happy far longer than the 26 seconds it takes to scarf down a donut.
3) Review your vision each day, several times. Some people write their reasons to lose weight on index cards and read them each morning and evening. Carrying them with you works well, too. Each time you are tempted to wander off your plan, take the cards out and review them. Reinforcing how much it means to you to be able to shop for a smaller size of clothing, fly on an airplane without a seatbelt extension, play with your kids without stopping short of breath, or look hot at your upcoming high school reunion may help you summon the willpower you need to make a healthy snack choice instead of going for the candy bar.
4) Know that it does get easier. Studies show the cravings people are afraid will never go away, DO go away. After a mere 2 months of avoiding foods high in fat, sugar, and sodium these foods will lose lots of their appeal, believe it or not. The suffering and deprivation you may feel the first week–and expect you’ll feel forever–will all but vanish once your mindset turns to healthy eating instead of instant gratification!
5) Plan small rewards. Give yourself that pat on the back when you overcome temptation. Treat yourself with non-food pleasures like a manicure, a massage, or even a record kept of your successes. It may be helpful to keep a diary of your progress, even using social network media (like a blog of your own) to shout it out when you made the best choice and saw the results on the scale!
Find strategies that work for you and keep repeating these. If you find something does not work for you, ditch it for now. The battle for weight loss is never easy, so be sure to remind yourself and reward yourself for how hard you are working to do the right thing for your future!
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
One Comment
Wow…thanks for this post. It is so darn difficult to say NO to food that are “evil.” It takes a lot of discipline really — coming from a person who loves to go food tripping.
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