Strict Diet Success: Strategies For Staying On Track

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

- Set realistic goals: Determine how much weight you want to lose and how quickly you want to lose it. Set attainable goals and focus on making gradual changes to your eating patterns.

- Make a healthy eating plan: Include foods you enjoy along with plenty of whole foods like fruits, vegetables, lean proteins, and healthy fats.

- Reward yourself: Set up a rewards system when you reach a new goal weight or stick to your plan for a certain period.

- Avoid temptation: Get rid of unhealthy foods in your house and stock up on healthy snacks.

- Stay motivated: Find a diet buddy or join a support group to stay motivated and accountable.

- Plan your meals: Prepare your meals in advance and base your grocery list on the necessary ingredients to avoid unhealthy snacks.

- Indulge occasionally: Allow yourself to indulge once in a while to satisfy your cravings and prevent feelings of deprivation.

- Be patient: Stick to your diet plan, but understand that forming new habits takes time, and some days will be easier than others.

Plan meals in advance

Planning meals in advance is a great way to ensure you stick to your diet. It can be a hassle to plan your meals for the week, but it will help you stay on track and make it easier to make healthy choices even when you are busy.

Firstly, you should consider your requirements. How much weight do you want to lose? What are your activity levels? Do you have any dietary requirements for health, cultural, or religious reasons? How much time do you have for food preparation and shopping? What is your level of cooking expertise? Do you need to cook for other members of your household?

Once you have considered these questions, you can start to plan your meals. You can use online resources to help you, but make sure that your chosen plan contains a sufficient amount of vitamins, minerals, and fiber.

Planning meals in advance can also help when it comes to grocery shopping. If you plan your meals for the week ahead, you can create a shopping list of only the ingredients you need, reducing the temptation to buy unhealthy snacks. You can also visualize the store layout and plan to avoid certain aisles, such as those containing baked goods or candy. Ordering groceries for collection can also help to reduce temptation.

Stocking up on healthy, easy-to-store foods such as lentils, oatmeal, quinoa, and rice can also reduce the number of trips you need to make to the grocery store.

Planning your meals in advance will help you to stay on track with your diet and ensure you are getting all the nutrients you need.

Eat three meals a day

Eating three meals a day is a modern concept, but it is not a golden rule. However, it is a good idea to eat three meals a day if you are struggling to eat regular meals. This is because eating three meals a day provides a "solid foundation" that allows you to rebuild trust in your body and reregulate your appetite.

If you are trying to lose weight, it is important to remember that it is the total calorie intake that determines weight loss or gain. Therefore, it is better to focus on spreading your calorie intake across the day and trying not to skip meals. Eating three meals a day can help with this.

However, it is not always necessary to eat three meals a day. For example, if you are trying to incorporate a fasting period into your diet, you may prefer to eat only two meals a day.

If you do decide to eat three meals a day, it is important to make sure that they are balanced and filling. This will help you manage your hunger. It is also a good idea to eat fruit if you get hungry between meals.

Surround yourself with healthy foods

Sticking to a strict diet plan can be challenging, but one effective way to make it work is to surround yourself with healthy foods. Here are some detailed tips to help you do that:

Stock Up on Healthy Foods

Start by stocking your kitchen with nutritious options. Fill your cupboards and refrigerator with whole foods that are minimally processed and rich in nutrients. Include plenty of fruits, vegetables, whole grains, lean proteins, low-fat dairy, nuts, and healthy fats like extra virgin olive oil. By having these foods readily available, you're more likely to make healthier choices.

Avoid Temptation

While stocking up on healthy foods, it's equally important to avoid buying unhealthy snacks and treats. Stay away from the supermarket aisles with cakes, biscuits, sweets, and fatty or sugary goods. If you don't have them at home, you're less likely to give in to temptation.

Plan Your Meals

Planning your meals in advance can help you stay on track. Decide on a weekly meal plan and create a shopping list based on the required ingredients. That way, you'll be less likely to order takeaways or opt for convenience foods. It's also a great way to save money!

Healthy Snacking

Make sure you always have healthy snacks on hand. This is crucial for those moments when you feel hungry and are more likely to reach for something less nutritious. Good options include fresh fruits, vegetables with hummus, mixed nuts, whole grain crackers, and nut butters.

Manage Your Environment

It's not just about what's in your kitchen; it's also about the food environment you create around yourself. For example, if you're offered a drink, choose a sugar-free option like water or unsweetened tea. Avoid sugary drinks, including fruit juices and flavoured lattes, as they can add a lot of calories to your diet.

Be Mindful of Portion Sizes

Even when you're eating healthy foods, it's important to watch your portion sizes. Use measuring cups and spoons when preparing meals to ensure you're not overeating. This is especially important for foods like rice, pasta, cereals, oils, and spreads.

By following these tips, you'll be well on your way to surrounding yourself with healthy foods and sticking to your strict diet plan.

Avoid an all-or-nothing mindset

An all-or-nothing mindset, also known as black-and-white thinking, is a common barrier to dieting. It involves viewing your diet as binary, categorising foods as either "good" or "bad", and can lead to a cycle of yo-yo dieting. This mindset can cause feelings of guilt and shame around food choices, which can contribute to disordered eating habits and lower self-esteem.

To avoid this mindset, it is important to recognise and challenge black-and-white thinking. Ask yourself the following questions:

• Do I set rigid or restrictive rules around food and eating?
• Do I label foods as "good" or "bad"?
• What happens when I eat a food that I deem "bad"?
• Do I use the terms "never", "always", or "nothing" frequently?

Once you have identified these thought patterns, you can begin to challenge them by finding the middle ground. Recognise that not all your thoughts are helpful or true, and that there are grey areas when it comes to food choices.

• Stop labelling foods as "good" or "bad". Instead, understand that all foods can fit into a healthy diet and that no single food can make or break a person's health.
• Include a variety of foods in your diet, even those you typically restrict. This will help you develop a more balanced approach to nutrition and improve your mental and physical health.
• Focus on overall health, rather than just food. Ensure you are also prioritising physical activity, stress management, and getting enough sleep.
• Set small, achievable goals. Instead of making an eating plan for all meals and snacks for the week, start with planning three meals for the following week.
• Embrace progress, not perfection. Recognise that perfection is unattainable, and that your goals can still be met even when you are not perfect.
• Make small changes. Instead of trying to make all the changes at once, focus on one small change at a time, such as adding a side salad to your meal or going for a 5-minute walk after dinner.
• Work with a professional. Consider working with a nutrition expert or dietitian who can help you set realistic expectations and provide support and accountability.

Reward yourself

Rewarding yourself is an important part of staying motivated and keeping your spirits high when following a strict diet plan. Here are some ways to treat yourself without derailing your progress:

Set Mini-Goals and Rewards

To keep your motivation high, set mini-goals within your larger goal and reward yourself when you achieve them. For example, if your goal is to lose 10 pounds, set a mini-goal of losing the first 5 pounds and reward yourself when you get there. This will help you stay focused and acknowledge your progress. Remember that losing even small amounts of weight can have significant health benefits, so each step towards your goal is worth celebrating!

Non-Food Rewards

Using food as a reward can be a slippery slope, as it can sabotage your healthy habits and lead to food cravings. Instead, opt for non-food rewards that make you feel good. For example, you could buy a new kitchen appliance that will make cooking healthier meals easier, like a blender or air fryer. Or, you could book yourself in for a massage or manicure—a great way to unwind and de-stress while feeling pampered.

Get Active

Sign up for a fun run with a friend and start training together. Having a goal to work towards and someone to keep you accountable will help you stay on track. Plus, the sense of accomplishment you'll feel after completing the run will be a great reward in itself! If running isn't your thing, find an activity that suits your interests, like a dance class or hiking trip.

Treat Yourself to Something Special

Buy that new workout gear you've been eyeing. Feeling good about the way you look while exercising can be a great motivator to stick to your routine. Or, if you're more into comfort, get yourself some cozy loungewear to relax in after a long day of healthy eating and exercise.

Plan a Getaway

A weekend getaway can be a great reward for sticking to your diet and provides a change of scenery and a break from your daily routine. Plan activities that will keep you active, like hiking or swimming, and opt for healthy meals and snacks to stay on track.

Indulge in Entertainment

Allow yourself to indulge in some entertainment as a form of self-care. Watch your favourite movie or binge-watch a few episodes of your favourite TV show, guilt-free. You could also sign up for a creative class, like painting or cooking, to explore your interests and unwind.

Remember, it's important to find non-food ways to reward yourself to avoid sabotaging your healthy habits. By setting up a system of non-food rewards, you can retrain your brain to anticipate these rewards instead of food-based ones.

Frequently asked questions