Staying Faithful To Your Diet: Tips For Success

Sticking to a diet plan can be challenging, but with the right strategies, it is achievable. Here are some tips to help you stay on track:

- Start now: Don't wait for tomorrow or next week. Start with your next meal and get back on track.

- Choose sugar-free drinks: Avoid sugary drinks and alcohol, which are high in calories. Opt for water, sugar-free drinks, or diet fizzy drinks.

- Snack on fruit: Limit yourself to fruits or vegetables for between-meal snacks. They are low in calories and provide essential nutrients.

- Eat only when hungry: Avoid grazing throughout the day. Stick to three balanced and filling meals spaced over the day.

- Plan ahead: Prepare healthy meals in advance and stock up on healthy snacks to avoid making unhealthy choices when hungry.

- Surround yourself with healthy foods: Keep your fridge stocked with nutritious, whole foods. This makes it easier to make healthy choices.

- Visualize your goal: Picture yourself accomplishing your goal and imagine the sense of achievement that comes with it.

- Accept setbacks: Don't let one small stumble bring you down. View each new choice as a fresh start and adjust your goals as needed.

- Monitor your progress: Track your progress using a food journal, app, or tracking device. This helps you stay accountable and motivated.

- Seek professional help: Consult a registered dietitian or behaviour change specialist to guide you and provide support.

Find tasty recipes

Finding tasty recipes is a crucial part of sticking to a diet plan. Here are some tips to help you find delicious recipes that will keep you motivated and on track:

• Do your research: Take the time to explore different recipes and cooking methods. Look for recipes that include ingredients you enjoy and that fit within your dietary restrictions. You can find recipes online, in cookbooks, or even create your own by experimenting with different ingredients and flavours.
• Focus on flavour: The key to sticking to a diet is enjoying your food. Look for recipes that are packed with flavour and use fresh, high-quality ingredients. Herbs, spices, and healthy fats can add a lot of flavour to your meals without compromising your diet.
• Variety is the spice of life: Eating the same meals over and over again can get boring, so make sure to include a variety of dishes in your diet plan. Mix and match different recipes and cuisines to keep things interesting. This will help you stay excited about your meals and make it easier to stick to your plan.
• Customise recipes: Don't be afraid to make changes to recipes to suit your taste preferences and dietary needs. For example, if a recipe calls for dairy, you can try substituting it with plant-based alternatives. You can also experiment with different ingredients to find healthier alternatives, such as using cauliflower rice instead of regular rice.
• Meal prep and planning: Meal prepping and planning can help you stay organised and make it easier to stick to your diet. Plan your meals for the week ahead, including a variety of tasty recipes. This will not only help you stay on track but also save you time and money.
• Seek inspiration: There are plenty of resources available to help you find tasty diet-friendly recipes. Follow food blogs, join online communities, or subscribe to cooking magazines to discover new recipes and stay motivated. You can also find many recipe videos on YouTube, where you can learn from professional chefs and home cooks alike.
• Practice and experiment: Cooking is a skill that takes time and practice to master. Don't be discouraged if your first attempts don't turn out perfectly. Experiment with different ingredients, cooking techniques, and serving styles until you find what works best for you. The more you cook, the easier it will become, and the more confident you'll feel in the kitchen.

Remember, the key to sticking to a diet is finding recipes that you genuinely enjoy and that fit your taste preferences and dietary needs. By taking the time to find tasty recipes, you'll be more likely to stay motivated and successful in achieving your diet and health goals.

Eat whole foods

Eating whole foods is a great way to ensure you stick to your diet plan. Whole foods are those that are minimally processed and as close to their natural state as possible. They include whole grains, fruits, vegetables, lean meats like chicken and fish, legumes, nuts, seeds, and dairy products. Here are some tips to incorporate more whole foods into your diet:

Understand What Whole Foods Are

Whole foods are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. They are the opposite of processed foods, which are typically manufactured in factories and may be manipulated to be addictive. Examples of whole foods include:

• Whole grains (oats, quinoa, brown rice, farro, bulgur)
• Vegetables (asparagus, green beans, bell peppers, corn, carrots, potatoes)
• Fruits (grapefruit, oranges, berries, bananas, apples)
• Healthy fats (avocados, walnuts, almonds, chia seeds, olive oil)
• Legumes (beans, lentils)
• Lean meats and poultry (chicken, fish)
• Dairy (milk, yoghurt, cheese)

Read Labels and Ingredient Lists

When purchasing food, especially packaged or processed items, take time to read the labels and ingredient lists. Look out for artificial ingredients, preservatives, additives, and added sugars. The fewer ingredients a product has, and the more recognisable those ingredients are, the closer it is to being a whole food.

Shop the Perimeter of the Grocery Store

Supermarkets typically stock whole foods, such as fresh produce, meat, and dairy, around the perimeter of the store. The inner aisles tend to contain more processed and packaged goods. Shopping the perimeter can help you find healthier, less processed options.

Cook Meals from Scratch

Preparing your meals from scratch gives you greater control over the ingredients used and how they are prepared. It may be more time-consuming, but it ensures you know exactly what you are eating. Cooking from scratch also allows you to make larger batches and freeze leftovers for future meals.

Plan and Prepare Meals in Advance

Sticking to a whole foods diet requires more planning and preparation than convenience diets. Set aside time each week to plan your meals and create a shopping list of whole food ingredients. Prepare ingredients in advance where possible—for example, wash and chop vegetables, or cook a large batch of grains that can be used in multiple meals.

Focus on Variety

Whole foods encompass a wide range of food groups, so ensure your diet includes a variety of these foods to get a range of nutrients. Fill your plate with different colours, textures, and types of whole foods to ensure a balanced and nutritious diet.

Plan ahead

Planning ahead is key to sticking to your diet plan. Here are some tips to help you stay on track:

Find the Right Recipes

Find recipes that you genuinely enjoy and look forward to eating. If you don't like the food you're eating, you won't stick to your diet. Do your research and experiment with different recipes until you find ones that delight you. Remember, you don't need anything fancy; a simple list on your phone will do. Also, try to maintain variety in your meal plan to avoid boredom.

Use Quality Ingredients

Meal planning is a great way to incorporate more whole foods and natural, free-range, cage-free meats and organic produce into your diet. Avoid canned, packaged, and overly processed foods as they are less nutritious and can negatively impact your health.

Stick to a Schedule

Schedule time for meal planning and preparation in your calendar, just like you would for any other important activity. Consistency is key, so try to stick to your schedule as much as possible. If you're short on time, consider subscribing to a healthy meal delivery service to make things easier.

Be Prepared

Always have healthy food options readily available. Stock your fridge and pantry with nutritious, whole foods, so you're less likely to reach for less healthy options. Meal prep and batch cooking can also help you stay on track by ensuring you always have a healthy meal ready to go.

Track Your Progress

Consider using a nutritional log, diary, app, or tracking device to monitor your progress and hold yourself accountable. This can help you stay motivated and adjust your goals as needed.

Focus on Progress, Not Perfection

Don't be too hard on yourself if you slip up. Accept that changing your eating habits is a challenging process, and be kind to yourself. Focus on the progress you've made, no matter how small, and adjust your goals as needed. Remember, long-term behaviour change takes time and consistency.

Track progress

Tracking your progress is an important part of sticking to your diet plan. It helps you stay motivated and on course, even when the bigger goal seems far away. There are several ways to monitor your progress:

Use a food journal or app

Logging your food intake in a journal or using a phone app can help you stay accountable and create a clear record of your eating habits. This can be as simple as writing down what you eat each day or using an app that tracks your calorie intake, weight, and activity levels.

Measure progress beyond weight loss

While weight loss is a common goal, it's not the only way to measure progress. Other indicators of a successful diet include how satisfied and energised you feel, whether you're enjoying your food, and whether you could continue eating this way in the long term. You can also track changes to your physical and mental health.

Take measurements

Besides tracking weight, taking body measurements can help you see progress. This can include measuring your waist, hips, arms, and legs to see changes over time. Taking progress photos is another way to visualise your transformation.

Regular weigh-ins

Weighing yourself regularly can help you stay on track. This doesn't have to be daily; weekly or fortnightly weigh-ins can provide a good indication of whether your diet is working for you. If the scale starts moving upwards, it's a sign to reassess your diet and make any necessary adjustments.

Blood work

Getting blood tests can provide valuable data to track your health improvements. For example, if you're prediabetic, monitoring your A1C levels can show how your dietary changes are impacting your blood sugar control.

Track non-scale victories

Besides physical changes, dieting can bring about non-scale victories such as improved energy levels, better sleep, clearer skin, improved lab results, or a reduction in food cravings. Celebrating these milestones can help you stay motivated and appreciate the benefits of your healthy diet.

Reward yourself

Rewarding yourself is a great way to stay motivated and on track when it comes to dieting. It can be challenging to stick to a weight loss plan, so planning rewards along the way can help you stay excited and committed to your journey.

When we eat, the "feel good" hormone dopamine is released. Reducing your food intake can leave you missing those dopamine hits, so it's important to find other ways to reward yourself and satisfy your desire for more. Rewarding yourself with things or activities, rather than food, may also help with decision-making during your weight loss journey.

• Go out with friends.
• Buy new clothing or exercise equipment.
• Take a day off for rest and relaxation.
• Watch a movie or TV show.
• Get a manicure or pedicure.
• Try a new hiking spot.
• See a concert or show.
• Write a gratitude list and thank yourself for your hard work.
• Hire a personal trainer.
• Attend a cooking class.
• Buy a new kitchen tool.
• Get a new haircut or colour.
• Buy a new book.
• Brighten up your space with fresh flowers.
• Purchase a new piece of jewellery.
• Sign up for an exciting subscription box.
• Get a comfy new desk chair.
• Go on a shopping spree within a budget.
• Upgrade your Spotify to premium.
• Treat yourself to a professional massage.
• Spend time meditating.
• Visit a local museum or art gallery.
• Spend a day at the beach.
• Go on a nature hike.
• Organise a picnic.
• Book a staycation.
• Go horseback riding.
• Take a pottery class.
• Spend a day fishing.
• Plan a future vacation.
• Go for a bike ride.
• Visit the library.
• Have a guilt-free nap.
• Do some yoga.
• Listen to an audiobook or podcast.
• Host a dinner party with friends.
• Play board games.
• Go to a comedy club.
• Join a local sports league.
• Visit an amusement park.
• Take a group cooking class.
• Plan a camping trip.
• Go to a farmers' market.
• Donate to a charity.

Remember, it's important to personalise your rewards to what you find most appealing and meaningful. Small, regular rewards can help you maintain consistency, and bigger rewards for major milestones can give you something to work towards.

Frequently asked questions