Leena Watts
Sticking to a diet can be challenging, and it's common for people to struggle to maintain healthy eating habits in the long term. Research suggests that most people stop eating healthily before new behaviours become habits, and that the urge to focus on weight loss can be counterproductive. Instead, it's important to build positive habits, demonstrate self-compassion, and focus on behaviour change and forming healthy habits. This involves setting realistic goals, staying motivated, and exercising willpower. Self-monitoring through food logs or apps can help create accountability, and it's beneficial to savour food and pay attention to your surroundings and triggers. Maintaining a balanced diet can be challenging, but with the right mindset and support, it is possible to make healthy eating a sustainable habit.
| Characteristics | Values |
|---|---|
| Motivation | Give yourself a good reason to change and hold on to it. |
| Self-monitoring | Use a pen-and-paper nutritional log or a smartphone app to track your progress. |
| Setting goals | Set realistic goals and keep them throughout the course of your diet. |
| Professional support | Seek support from experts like healthcare professionals. |
| Social support | Find a diet buddy or join a weight loss organization. |
| Mindset | Build positive habits and demonstrate self-compassion. |
| Habits | Avoid the temptation to skip meals and eat breakfast, lunch, and dinner as much as possible. |
| Planning | Plan ahead for eating out to ease any stress or uncertainty. |
| Self-awareness | Be aware of what you are doing and pay attention to how you feel. |
| Self-acceptance | Learn to love yourself and be your own weird, true self. |
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What You'll Learn
Self-monitor with a food diary or app
Self-monitoring with a food diary or app is a great way to track your progress and hold yourself accountable. Research from 2019 found that self-monitoring with phone apps is an easy and effective way to monitor your diet. It can be as simple as keeping a food diary or nutritional log, or as detailed as using a smartphone or web-based app.
Food tracking apps can help you monitor your daily calorie intake, weight, activity levels, and more. They can also be used to meet specific micronutrient needs, such as eating more iron-rich foods and tracking your iron intake, or increasing your fibre intake by tracking your consumption of whole grains, fruits, and vegetables. Some apps also offer premium recipes crafted by registered dietitians, with detailed cooking instructions, nutrition facts, and easy customization.
When choosing a food tracking app, it is important to consider your specific goals and choose an app that supports those goals. For example, if your goal is to lose weight, you may want an app that can monitor your calories and provide guidance on when and how much to eat. It is also helpful to choose an app with a large food database, so you don't have to manually input your meals. Additionally, if you dine out a lot, you may want an app that includes menu items from popular restaurants, or if you consume a lot of packaged goods, an app with a barcode scanner may be useful.
Some popular food tracking apps include MyFitnessPal, which has an extensive database of over 18 million foods, and LoseIt!, which has a database of over 50 million foods and a simple calorie counter. MyNetDiary is another popular option, offering a free calorie counter and diet assistant, with a simple layout, a decent database, and appealing graphic design.
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Focus on behaviour change, not short-term weight loss
Dieting is often associated with short-term weight loss goals, which can be challenging to maintain and may not always be healthy. Instead of focusing solely on weight loss, it is important to prioritize behaviour change and the development of healthy habits that can be sustained in the long term.
Research suggests that most people stop eating healthily before new behaviours become habits. This could be due to a lack of motivation, as people may set unrealistic goals or try to change their habits before they are truly ready. It is important to assess your readiness for change and set specific, realistic, and incremental goals. Visualizing your goals and progress can help keep you motivated.
One way to support behaviour change is through self-monitoring. Keeping a food journal or using a phone app to track your dietary choices can help create accountability and provide a clear record of your eating habits. This can be a simple way to identify areas for improvement and measure your progress.
It is also crucial to focus on your overall physical and mental well-being, rather than solely on weight loss. Eating healthily should make you feel good, both physically and mentally. This can help you stay motivated and committed to your dietary changes.
Finally, it is important to be mindful of your surroundings and potential triggers. Social support is beneficial for facilitating behaviour change and weight loss. Identify individuals in your network who can provide support and help you stay accountable. Additionally, be aware of negative social influences and challenging situations that may hinder your progress. By focusing on behaviour change and adopting a positive mindset, you can increase your chances of sticking to a healthy diet and achieving long-term success.
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Avoid all-or-nothing thinking
All-or-nothing thinking is a common mindset when it comes to dieting. It involves categorising foods as either "good" or "bad", “healthy” or “unhealthy”, and so on. This can lead to a restrictive diet and an unhealthy relationship with food, where one cookie can lead to the thought "I might as well finish the bag and start again tomorrow". This mindset can also cause feelings of guilt and shame, and even trigger disordered eating habits.
To avoid this, it's important to remember that all foods can fit into a balanced diet. It's about moderation, not extremes. If you do eat something you consider "bad", try to reframe your thoughts. For example, "I enjoyed a chocolate bar, and that's a positive choice because it's what my body craved". It's also helpful to remember that one small slip-up doesn't mean you've failed. Each new choice is a clean slate.
It can be useful to keep a food journal or use a food-tracking app. This helps to create accountability and a clear record of your eating habits. It can also help you to see the bigger picture and notice those in-between moments where you can celebrate small victories.
Finally, it's important to be kind to yourself and patient with your progress. Remember, it's not about perfection, it's about progress.
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Stay motivated with a diet buddy
Dieting can be challenging, and it is common for people to lose motivation and quit before they are able to see the benefits of their new behaviour. One way to stay motivated is to find a diet buddy or join a support group.
A diet buddy can help you stay motivated and provide support when your willpower begins to wane. They can also hold you accountable and encourage you throughout the process. It can be helpful to involve a partner or friend who is willing to join you on your journey. You can work out together, share healthy recipes, and celebrate each other's successes.
If you don't have anyone in your immediate circle who can be your diet buddy, consider joining a local group or an online support group. These groups can provide a sense of community and accountability, and you can learn from others who are on a similar journey.
In addition to finding a diet buddy, there are other strategies you can use to stay motivated. It is important to set realistic and achievable goals and to focus on the journey rather than just the end result. Visualise your goals and take small, incremental steps towards them. Reward yourself for achieving short-term goals, and don't be too hard on yourself if you make a mistake.
Self-monitoring is another effective way to stay motivated. This can be done through a nutritional log, a food diary, or by using a smartphone app to track your progress. These tools can help you stay accountable and provide a clear record of your eating habits.
Finally, it is important to remember that everyone's motivation is different. Some people may find it helpful to have a role model or to listen to music while they work out, while others may prefer to focus on positive thinking or finding coping mechanisms for stressful situations. The key is to find what works for you and to be patient with yourself as you work towards your goals.
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Eat before dining out
Eating out while trying to stick to a diet can be challenging. Restaurant meals tend to be higher in calories, sodium, sugar, fat, and ultra-processed foods than meals cooked at home, and they often come in large serving sizes. However, there are ways to navigate this situation without compromising your diet.
Firstly, eat a meal or a healthy snack before heading out to the restaurant. This might sound counterintuitive, but the fuller you are before dining out, the less likely you are to overeat. A low-calorie, high-protein snack like yogurt can help you feel more sated and prevent overeating. Drinking plenty of water before and during the meal can also help you feel fuller and reduce your overall calorie intake.
Secondly, planning ahead can significantly ease the stress of sticking to your diet when eating out. Take advantage of online resources and research the restaurant's menu beforehand. Many restaurants provide nutritional information on their websites, making it easier to identify healthier options. Look for clue words or symbols on the menu, such as "light," "fresh," "fit," "vegetarian," or "skinny," which often indicate healthier choices. If you decide on your meal in advance, you can avoid making impulsive decisions that you may regret later.
Additionally, be mindful of portion sizes. If the portions are large, consider sharing an entrée or asking the server to pack half of your meal to go before serving it. You can also request that high-calorie toppings, sauces, or dressings be served on the side, allowing you to control the amount you consume.
Remember, it's essential to maintain a positive mindset and focus on your overall progress rather than perfection. An occasional indulgence is not a failure but can be good for your well-being. Enjoy your dining experience, and keep in mind that a balanced approach to dieting is more sustainable in the long run.
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Frequently asked questions
It's important to remind yourself why you're dieting. Set realistic goals and keep them throughout your diet. Try to stay positive and keep a clear vision of your purpose for healthier eating. It can also be helpful to find a "diet buddy" to stay motivated and share your journey with.
Try to avoid all-or-nothing thinking, which can cause people to quit trying after a small mishap. Instead, view each new choice as a clean slate. Planning ahead for eating out can also help to ease any uncertainty about sticking to your diet in a restaurant or at an event.
Research shows that self-monitoring with a phone app is an easy and effective way to track your progress. You can also keep a diary that charts your thoughts and analyses what worked and what didn't. Try to be aware of what you are doing and how you feel. Learn to love yourself and be your true self to strengthen your willpower.
