Dante Carrillo
Making healthy diet changes can be challenging, and it's common for people to revert to old habits before new behaviours become ingrained. Research shows that the average resolution lasts about 3.74 months, which is often not long enough to see the benefits of a new diet. To make diet changes stick, it's important to find an enjoyable and sustainable way of eating that suits your personal circumstances and preferences. Small changes, such as reducing portion sizes, choosing whole foods, and cutting down on sugar and alcohol, can be easier to maintain and lead to significant results over time. Self-monitoring through food journals or apps can help with accountability, and it's beneficial to focus on progress rather than solely on weight loss. Seeking professional support from a behaviour change specialist or psychologist can also increase your chances of success by providing accurate information and a support system.
| Characteristics | Values |
|---|---|
| Seek professional help | A behavior change specialist, such as a psychologist, can help you break old habits and form new ones. |
| Make it enjoyable and sustainable | Sticking to a diet means finding a way of eating that is not only nutritious but also enjoyable, sustainable, and conducive to your personal circumstances. |
| Avoid all-or-nothing thinking | All-or-nothing thinking will cause people to quit trying after one mishap, no matter how small. |
| Self-monitoring | Self-monitoring with a pen-and-paper nutritional log or a smartphone app can help create accountability and track your progress. |
| Set realistic goals | Make sure the time is right for you to change your diet and set specific, realistic goals. |
| Reward yourself | Reward yourself for achieving smaller, short-term goals to stay motivated and on track. |
| Support system | Create a support system with an accountability buddy, an encouraging friend, and/or an online support group. |
| Physical activity | Combining regular physical activity with dietary changes has been found to be more effective than diet alone. |
| Reduce sugar intake | Cut down on sugary drinks and fruit juices, and choose no-added-sugar or diet versions instead. |
| Reduce alcohol consumption | Alcohol is high in calories and can increase appetite and lower inhibitions, making it harder to stick to your diet. |
| Control portions | Measure your portions, especially for oils and spreads, as they can quickly increase the calorie content of your food. |
| Plan ahead | Plan your meals, especially when eating out, to stick to your balanced diet. |
| Small changes | Focus on small changes that are easy to stick to, rather than huge changes that can be overwhelming. |
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What You'll Learn
Seek professional help to break old habits and form new ones
Behaviour change is challenging, and old habits can be hard to break. Seeking professional help can be a great way to gain support and guidance in forming new habits and breaking old ones. A behaviour change specialist, such as a psychologist, can provide valuable insights and strategies to help you on your journey. Here are some reasons why seeking professional help can be beneficial:
Support and Accountability
A trained professional can provide a supportive environment and hold you accountable for your actions. They can offer encouragement and help you stay motivated throughout the process. This support system can be crucial when facing challenges and setbacks.
Personalised Guidance
Each person's circumstances are unique, influenced by genetics, health, work schedule, family, and cultural traditions. A professional can help tailor your diet and behaviour change plan to your specific needs and circumstances. They can provide accurate and up-to-date information about well-balanced eating and help you find a sustainable and enjoyable way of eating.
Identifying Habit Cues
Identifying the triggers or cues that lead to certain habits is an important step in behaviour change. A professional can help you identify these cues and develop strategies to manage them effectively. For example, if stress is a trigger for unhealthy eating habits, they can suggest stress management techniques or alternative behaviours to interfere with the old habit.
Gradual Progress
Breaking old habits and forming new ones takes time and persistence. Professionals can help you set realistic expectations and gradual goals to ensure long-lasting behaviour change. They can provide structure and help you progress at a reasonable pace, increasing your chances of success.
Addressing Underlying Issues
Sometimes, unhealthy habits may be symptoms of deeper underlying issues or conditions. For example, binge eating may be a symptom of an eating disorder, or ritualistic behaviours may be associated with obsessive-compulsive disorder (OCD). In such cases, seeking professional help is crucial to address the underlying condition effectively.
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Track your progress with a food diary or app
Tracking your progress is a great way to make your diet changes stick. It can be as simple as keeping a food diary or using a smartphone app to monitor your progress. This helps create accountability and a clear record of your eating habits. Research from 2019 found that self-monitoring with phone apps is an easy and effective way to track your progress.
There are many apps available that can help you track your diet and fitness goals. Some people prefer to use a dedicated nutrition app, while others may prefer to use a more general health and fitness app that includes nutrition tracking. These apps can help you track your daily calorie intake, weight, activity levels, and more. They can also provide helpful features such as meal planning, recipe ideas, and progress tracking charts or graphs.
If you prefer a more low-tech approach, keeping a food diary or journal can be just as effective. You can use a simple notebook or print off a template from the internet. A food diary allows you to write down everything you eat and drink throughout the day, including portion sizes and calories if you wish to track them. It can also be a place to record your thoughts and feelings about your diet, such as any challenges or successes you have.
Whichever method you choose, the key is to be consistent and honest in your tracking. This will help you identify patterns in your eating habits and make more informed decisions about your diet. For example, you may realise that you tend to snack more when you're stressed or that certain foods make you feel more energised. This self-awareness can help you make healthier choices and stick to your diet changes in the long run.
Additionally, tracking your progress can help you set realistic goals and measure your success. Instead of focusing solely on weight loss, consider other benefits of your dietary changes, such as improved physical or mental health. This will help you stay motivated and committed to your new eating habits.
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Avoid all-or-nothing thinking and be kind to yourself
It's important to avoid all-or-nothing thinking when trying to make diet changes stick. This type of thinking in extreme opposites can cause people to give up after a minor setback and encourages unrealistic expectations. Instead, focus on making small, gradual changes that are sustainable and enjoyable for you. For example, if you're trying to cut down on sugar, start by reducing your intake gradually rather than cutting it out completely. This will help you create long-lasting habits that are easier to stick to.
Additionally, it's crucial to be kind to yourself during this process. Making dietary changes can be challenging, and it's normal to have setbacks or moments where you don't stick to your plan. Instead of being self-critical, practice self-compassion and treat yourself with kindness and understanding. Remember that everyone makes mistakes and that each day is a fresh start.
One way to do this is by setting realistic goals and tracking your progress. Reward yourself for achieving short-term goals and visualise yourself accomplishing your long-term goal. This will help you stay motivated and on track. Self-monitoring through food journals, nutritional logs, or smartphone apps can be a useful tool for tracking your progress and creating accountability.
It's also important to remember that there is no one-size-fits-all approach to dieting. What works for someone else may not work for you, so find a balanced diet that suits your unique circumstances, health needs, and personal preferences. Working with a trained professional, such as a behaviour change specialist or a psychologist, can help you break old habits, form new ones, and ensure you're getting accurate information about well-balanced eating.
Finally, focus on the quick wins and the things you can control. For example, cutting down on sugary drinks, alcohol, and unhealthy oils and spreads can make a big difference. Making small changes like these can lead to significant results over time, so don't overwhelm yourself with overly ambitious goals.
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Limit alcohol and sugary drinks, and watch your portions
Limiting alcohol and sugary drinks, and watching your portions are important components of a healthy diet. Here are some detailed tips to help you implement these changes and make them stick:
Limit Alcohol and Sugary Drinks
Sugary drinks, including sodas, fruit juices, squashes, sweetened teas, and coffee shop flavoured lattes, are a significant source of added sugars in the diet. Alcohol is also high in calories and can increase your appetite. Therefore, limiting or cutting down on these drinks can be beneficial. Here's how you can do it:
- Choose water as your primary beverage. Water is sugar-free and the best way to hydrate your body. Carry a refillable water bottle with you, and add slices of fruit, herbs, or cucumber for a boost of flavour if you like.
- Read nutrition labels carefully when purchasing drinks. Watch out for terms like sucrose, glucose, maltose, syrups, concentrated fruit juice, and honey in the ingredients list.
- Cut back slowly if you regularly consume sugary drinks. Gradually incorporate less-sweetened versions or dilute your drinks with water or ice.
- Opt for healthier alternatives such as unsweetened tea or coffee, low-calorie or sugar-free drinks, or make your own smoothies with fresh ingredients.
Watch Your Portions
Portion control is essential to maintaining a healthy diet. Here are some tips to help you watch your portions:
- Measure your portions, especially for calorie-dense foods like oils and spreads. Use measuring spoons or cups to portion out your food, or opt for low-calorie alternatives.
- Use smaller plates and bowls to trick your brain into thinking you're eating more. This visual trick can help you feel satisfied with smaller portions.
- Plan your meals and snacks ahead of time to ensure you're consuming appropriate portions. This will also help you make healthier choices and avoid overeating.
- Keep a food journal or use a calorie-tracking app to monitor your portion sizes and overall calorie intake. This will help you stay accountable and make adjustments as needed.
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Focus on whole foods and small, sustainable changes
Making sustainable dietary changes is challenging, especially when it comes to foods you have been eating your whole life. However, there are several ways to make a new, nutritious eating pattern work for you in the long run.
Firstly, focus on whole foods. Whole foods are those that have been minimally processed, such as fruits, vegetables, grains, and protein. Whole-foods diets have been linked to better health outcomes around the world. Keeping your fridge and pantry stocked with these nutrient-dense, whole foods is a great way to encourage yourself to eat nutritious foods more often.
Secondly, start with small, manageable adjustments rather than drastic changes or fad diets. For example, if you usually consume sugary drinks, try replacing one soda a day with water or herbal tea. This gradual approach makes it easier to stick to your new habits.
Thirdly, planning ahead is a great way to ease any stress or uncertainty you might feel about sticking to your balanced diet. For example, when eating out, research the menu in advance and decide what you will order.
Finally, self-monitoring with a pen-and-paper nutritional log or digital technology like an app on your phone helps create accountability and a clear record of your eating habits. However, remember that weight loss and gain are not the only ways to measure progress. For example, you might choose to focus on how your dietary changes have affected your physical or mental health.
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Frequently asked questions
It can be hard to stay motivated when you don't see results or feel deprived. Try to set smaller, short-term goals and reward yourself when you achieve them. It's also important to be kind to yourself and not fall into all-or-nothing thinking. If you want a treat, have a treat, but try to exercise ownership and moderation.
Planning ahead is a great way to stick to your diet. If you know you're going out, plan what you're going to eat. You can also try self-monitoring using a pen-and-paper nutritional log, a smartphone app, or a web-based app. These tools can help you track your progress and hold yourself accountable.
Small changes can make a big difference. Try swapping sugary drinks for water, diet drinks, or sugar-free hot drinks. You can also swap oils and butter for low-calorie cooking sprays or reduced-fat spreads. Finally, try to incorporate more whole foods into your diet, such as whole fruit, vegetables, wholegrain bread, and reduced-fat dairy.
