Madeleine Hull
Changing your diet can be challenging, and it's important to remember that it's a gradual process. The first step is often the hardest, so it's crucial to ask yourself why you want to make a change and what benefits it will bring. For example, you might want more energy or to improve your overall health. It's also key to be realistic and kind to yourself, acknowledging that some days will be easier than others. Instead of focusing on weight loss, shift your attention to the positive habits you're building, like cooking at home, trying new recipes, and incorporating more nutrient-dense, whole foods into your diet.
| Characteristics | Values |
|---|---|
| Start small | Instead of making drastic changes, start with something simple, like eating more fruit. |
| Plate size | Eat from smaller plates to increase feelings of satiety and reduce energy intake. |
| Home cooking | Cooking your own food lets you know exactly what you're eating and can save you money. |
| Try new recipes | Add diversity to your diet by trying new, health-focused recipes. |
| Track progress | Use online tools like the NIH Body Weight Planner to track your progress and set goals. |
| Long-term focus | Ask yourself if you can maintain your diet long-term; avoid crash diets that are unsustainable and unhealthy. |
| Stock up on healthy foods | Keep your kitchen filled with nutritious, whole foods to encourage healthy eating. |
| Reward yourself | Choose rewards that reinforce your healthy habits, such as non-food rewards or healthy treats. |
| Physical activity | Incorporate regular exercise into your routine and find ways to stay active even on challenging days. |
| Health focus | Remind yourself of the health benefits of your dietary changes, such as improved energy levels or reduced risk of disease. |
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What You'll Learn
Start small and simple, like eating more fruit
Making drastic changes to your diet can be overwhelming, so it's best to start small and simple. One of the easiest ways to do this is to eat more fruit. Fruit is a great way to satisfy your sweet tooth while still being healthy. It is full of natural sugars that are slowly digested, preventing spikes in blood sugar levels.
You can start by adding a piece of fruit to your breakfast or as a snack throughout the day. If you're not a fan of fresh fruit, try frozen or canned options, which are often less expensive and have a longer shelf life. You can also add fruit to your water to make infused water, which is a great alternative to sugary drinks.
Another way to incorporate more fruit into your diet is to pair it with other foods you already enjoy. For example, if you like yogurt, try adding some berries or chopped fruit. You can also make a smoothie with fruit, yogurt, and milk for a more filling option. If you're craving something crunchy, try apple slices with peanut butter or almond butter.
In addition to eating whole fruit, you can also experiment with different types of fruit to add variety to your diet. Try tropical fruits like mango or pineapple, or explore different berries like blueberries, raspberries, or blackberries. You can also add fruit to your meals, such as grilled pineapple on a burger or sliced avocado on a salad.
By starting small and simple with fruit, you can gradually adjust to a healthier diet without feeling overwhelmed. Soon, these small changes will become habits, and you'll be motivated to continue making positive adjustments to your diet and lifestyle.
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Focus on long-term goals and health benefits
To convince yourself to change your diet, it is important to focus on long-term goals and health benefits. This means adopting a new mindset and viewing healthy eating as a lifestyle change rather than a short-term diet. A key part of this is to set realistic, specific, and timely goals that are tailored to your health condition, budget, and personal preferences. For example, instead of saying you will "eat more vegetables", commit to including a green salad in each workday lunch.
It is also important to focus on actions rather than results. This means concentrating on the steps you are taking to improve your health, such as increasing your daily steps or adding more protein to your meals, rather than fixating on a number on the scale. By taking things one step at a time and focusing on the process, you are more likely to achieve long-term success and develop a healthier relationship with food.
To stay motivated, it can be helpful to keep a journal to record your thoughts and feelings during your health journey. This can provide valuable insights and help you identify any negative thought patterns that may be holding you back. It is also a good way to keep yourself accountable without the stress of detailed calorie tracking.
Finally, remember that serious, lasting change takes time and won't happen overnight. Be kind to yourself and expect setbacks along the way. Many people find that following the 80-20 rule helps them stay on track, where they eat healthily 80% of the time and allow themselves to indulge a little for the remaining 20%.
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Cook at home to know exactly what you're eating
Cooking at home is a great way to know exactly what you're eating and can be a fun and rewarding experience. However, it can be challenging, especially if you're busy or new to cooking. Here are some tips to help you cook more at home:
Start Simple and Slow
Cooking simple meals can be a great way to build your skills over time. Start with easy dishes like pasta bolognese, pasta bake, sheet pan veggies with chicken or fish, stir-fry, or soup. Don't expect to know everything from the beginning; it's okay to look things up as you go and learn by doing.
Plan and Prepare
Planning your meals ahead of time can make cooking at home more convenient and enjoyable. Decide on a few meals you want to make for the week, create a grocery list, and do one big shop to get everything you need. This reduces the temptation to order in or eat out during the week. Additionally, prepping ingredients ahead of time can save you time and make cooking a quicker process.
Make it Fun
Cooking can be made fun by adding your own twist to recipes or experimenting with different ingredients. Try cooking with a friend or listening to music while you cook to make the process more enjoyable. Remember that it's okay to make mistakes and that each mistake is a learning opportunity.
Learn Basic Techniques
Focus on learning basic cooking techniques that you can apply to multiple dishes. For example, roasting vegetables is a simple way to prepare them, and you can toss them with olive oil and salt, roast them at 425 degrees Fahrenheit, and enjoy them crispy. You can also roast a potato or sweet potato whole if you don't feel like chopping.
Know When Not to Cook
Cooking at home doesn't have to mean cooking every meal from scratch. Leftovers are a great way to save time and effort, and you can repurpose them in creative ways. Adding an egg or wrapping your leftovers in a tortilla can make them feel like a new meal.
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Keep nutritious snacks to hand to avoid cravings
Hunger is a significant cause of cravings. Therefore, to avoid cravings, it is important to eat regularly and have nutritious snacks on hand. By being prepared and avoiding long periods of hunger, you may be able to prevent cravings from showing up at all.
It is also important to be aware of your cravings and their triggers. For example, thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and waiting a few minutes. You may find that the craving fades away because your body was actually just thirsty.
If you are craving something sweet, berries are a nutritious choice to help stop sugar cravings. They taste sweet, but their high fibre content means they are lower in sugar. Blueberries, strawberries, blackberries, and raspberries are some of the best foods to consume when you are craving sugar. If you are craving chocolate, dark chocolate is a healthier choice as it contains healthy plant compounds known as polyphenols, which have antioxidant and anti-inflammatory effects.
If you are craving something savoury, try crunchy protein-packed chickpeas or vegetable chips. Vegetable chips are made like potato chips, but they are made from vegetables like seaweed, kale, or parsnips instead of potatoes. However, some commercial brands of these chips can be as high in calories, salt, and fat as regular potato chips, so check the label before purchasing.
If you are looking for a quick and easy snack to have on hand, try trail mix, which is a combination of dried fruit and nuts. The exact recipe can vary, but the combination of nuts and fruits can make it a great choice if you are craving something sweet and salty. Trail mix can be very high in calories, so stick to a handful to avoid overeating.
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Track your progress and celebrate your successes
Tracking your progress and celebrating your successes is a great way to stay motivated and maintain a positive mindset when changing your diet. It's important to remember that changing your diet is not a linear process, and there will be ups and downs. However, by tracking your progress, you can identify patterns, see what works for you, and make adjustments as needed.
There are various ways to track your progress. You can use online tools such as the NIH Body Weight Planner, which allows you to tailor your calorie and physical activity plans to reach your personal goals. Additionally, you can track your progress by measuring your body weight, taking body measurements, or noticing how your clothes fit. However, it's essential to focus on more than just the numbers on a scale. Ask yourself how your dietary changes have affected your physical and mental health. For example, do you have more energy? Are you sleeping better? Do you feel less stressed or anxious? These are all indicators of progress and success.
Another way to track your progress is by keeping a food journal or diary. Write down what you eat, how you feel after eating certain foods, and any cravings or challenges you experience. This can help you identify patterns and trigger foods and develop strategies to deal with them. For example, if you notice that you tend to crave sugary snacks in the afternoon, you can plan to have a healthy alternative, such as fruit or a high-protein snack, to satisfy your sweet tooth without derailing your diet.
Celebrating your successes is an important part of maintaining motivation and a positive mindset. Choose your rewards carefully, opting for non-food rewards that align with your new healthy lifestyle. For example, treat yourself to a new outfit that showcases your progress, take a relaxing bath, or buy yourself a book you've been wanting to read. Pat yourself on the back and remind yourself of all the good you are doing for your health by making these positive changes. Share your successes with friends and family, and ask for their support and encouragement.
Finally, it's important to remember that progress is not always linear. There will be days when you face challenges or make less-than-ideal food choices. Don't let these setbacks discourage you. View each new choice as a clean slate, and don't let one small stumble turn into a full day or week of unhealthy choices. Remind yourself of your reasons for changing your diet and recommit to your goals.
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Frequently asked questions
Start with one small change, like eating more fruit, and build from there.
Remind yourself why you want to be healthier. For example, you might want more energy or to improve your long-term health.
Learning the best diet for yourself takes trial and error, and some days will be easier than others. Set realistic expectations and remain committed to your goals.
Try cooking at home with new ingredients, herbs, and spices. Eat from smaller plates to trick your brain into feeling more satisfied with smaller portions.
Keep nutritious and filling snacks on hand to keep cravings at bay.
