Leena Watts
Sticking to a diet can be challenging, but it's not impossible. One of the most important questions to ask yourself when starting a diet is, Can I keep this up long-term? If the answer is no, you may be setting yourself up for a crash diet, which typically involves extreme calorie restriction and short-term results. Instead, focus on balanced diets centred on nutrient-dense, whole foods and remember that forming new habits takes time. Here are some key strategies to help you commit to your diet: identify your why and remind yourself of your core motivation when tempted to stray; practice self-kindness and focus on long-term goals; keep nutritious and filling snacks on hand to reduce the chance of making unhealthy choices when hungry; get active and combine regular physical activity with your diet for increased effectiveness; and plan your meals, lifestyle, and goals to set yourself up for success.
| Characteristics | Values |
|---|---|
| Motivation | Identify your "why" and remind yourself of it often. |
| Planning | Plan your meals, lifestyle, and goals. |
| Progress | Track your progress over time to reassure yourself that the diet is working. |
| Portion Control | Reduce portion sizes and use measuring cups or spoons to control portions. |
| Whole Foods | Eat more nutrient-dense, whole foods like fruits, vegetables, grains, and protein. |
| Snacking | Keep nutritious and filling snacks on hand to reduce the chance of straying from your diet. |
| Sustainability | Avoid an "all-or-nothing" mindset and focus on progress, not perfection. |
| Willpower | Avoid making decisions when your glucose levels are low, as this can lead to poor decision-making. |
| Environment | Surround yourself with healthy food options and avoid situations where you might break your diet. |
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What You'll Learn
Identify your 'why' and remind yourself of it often
When starting a diet, it's important to identify your motivation for doing so. This can be a massive motivator when you feel like giving up. For example, your reason for starting a diet might be to improve your health so that you can be around for your family for longer. Or perhaps you want to improve your health to boost your energy levels and enhance your performance in a sport.
Whatever your reason, it's important to remind yourself of it often. This will help you to stay committed to your diet, especially during challenging periods. It's all too easy to lose sight of your motivation and let other priorities take its place. Research shows that the most significant predictor of whether you'll stick to your diet is if you feel you need to stick with it. Once the need is gone, so is your motivation.
To keep your motivation front and centre, try writing it down and putting it somewhere visible, such as on your fridge or a noticeboard. You could also set reminders on your phone or use post-it notes. Another idea is to create a vision board that represents your goal and put it somewhere you'll see it every day.
It's also important to be kind to yourself and remember that forming new habits takes time. There will be ups and downs, and that's okay. If you find yourself struggling, take a step back and refocus on your long-term goal. Ask yourself why you started and whether the short-term gain of giving in to cravings is worth potentially jeopardising your long-term goal.
Finally, remember that sustainability is key. Avoid the "all-or-nothing" mindset and focus on progress rather than perfection. Making small changes over time is more achievable and will help you stick to your diet in the long run.
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Avoid an 'all-or-nothing' mindset
When it comes to dieting, it's important to avoid an "all-or-nothing" mindset. This mindset can set you up for failure, as it's not sustainable and doesn't allow for progress. Here are some ways to avoid this mindset and set yourself up for success:
Firstly, ask yourself if your diet is something you can keep up with long-term. Crash diets that involve extreme calorie restriction may lead to quick weight loss, but the results are usually not long-lasting. Instead, focus on balanced diets that centre on nutrient-dense, whole foods like fruits, vegetables, grains, and protein. This way, you're more likely to maintain a healthy weight in the long run.
Secondly, don't deprive yourself of the foods you love. Completely giving up your favourite, less nutritious foods can backfire, as it tends to make your cravings stronger. Instead, practice moderation and portion control. Allow yourself to indulge in those treats occasionally while controlling your portions. This way, you can still enjoy your favourite foods without feeling deprived.
Additionally, focus on progress, not perfection. Understand that forming new habits takes time, and some days will be easier than others. When you're feeling frustrated, practice self-kindness and refocus on your long-term goals. Remember that it's okay to make mistakes, and don't let a minor slip-up derail your entire diet. Get back on track with your next meal and keep moving forward.
It's also important to manage your glucose levels. Low glucose levels can lead to poor decision-making and cravings for sweet foods. Eat a good breakfast and regular meals throughout the day to maintain stable glucose levels. This will help you stay in control of your food choices and avoid reaching for unhealthy snacks.
Finally, create a supportive environment. Surround yourself with nutritious foods by keeping your fridge and pantry stocked with whole foods. Plan your meals and put yourself in situations where you're more likely to succeed. Avoid places or events that might tempt you to break your diet. By creating a supportive environment, you'll make healthier choices more accessible and convenient.
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Plan your meals, lifestyle and goals
Planning your meals, lifestyle, and goals is a crucial aspect of committing to a diet and achieving your desired outcomes. Here are some detailed guidelines to help you in this process:
Plan your meals:
Start by creating a meal plan that aligns with your dietary goals. Consider your nutritional needs and preferences, and design a weekly plan that includes a variety of nutrient-dense, whole foods. Include a good source of protein in each meal, such as chicken, turkey, eggs, tofu, and beans. Plan your meals to be nutritious and filling, ensuring that you don't go long periods without eating to avoid making impulsive food choices when hunger strikes. If you prepare packed lunches or cook at home, it becomes easier to make healthy choices and control your portions.
Plan your lifestyle:
Evaluate your current lifestyle habits and identify areas where changes can be made to support your diet. This may include reducing frequent visits to restaurants or pubs that may tempt you to deviate from your diet. Instead, stock your kitchen with healthy, whole foods, and surround yourself with nutritious options that you enjoy. This increases your chances of sticking to your diet. Additionally, consider incorporating physical activity into your routine, as the combination of regular exercise and a healthy diet can be more effective for overall well-being.
Plan your goals:
Clearly define your goals and identify your "why." Are you aiming for weight loss, improved performance, or better body composition? Tracking measurements relevant to your goal can help you stay motivated. For example, if your goal is weight loss, track your weight and body fat percentage. If performance is your focus, record your workout times and weights lifted. Setting incentives and rewards for reaching milestones can also help you stay committed. Regularly remind yourself of your core motivation to stay focused and avoid the "all-or-nothing" mindset.
Remember, committing to a diet is a journey that requires time and patience. Be kind to yourself, and don't be discouraged if progress takes longer than expected. By planning your meals, lifestyle, and goals, you're setting yourself up for success and a healthier future.
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Keep nutritious snacks on hand
Keeping nutritious snacks on hand is a great way to stay on track with your diet. Firstly, it reduces the chance of straying from your healthy eating plan when hunger strikes. Having a nutritious snack on hand can help you manage your hunger and keep you satisfied between meals.
It is important to choose snacks that are rich in protein and fibre, as these may help you feel fuller for longer and provide important nutrients. For example, nuts are an ideal snack food, offering healthy fats, protein, and fibre. They are also linked to numerous health benefits and are very filling. Chia seeds are another snack option that is rich in fibre, protein, omega-3 fats, and antioxidants.
If you are craving something salty, try rice cakes or whole-grain crackers with hummus or tzatziki, or a can of fish such as tuna or salmon. If you are craving something sweet, try a piece of fruit with a small handful of nuts or a small container of berries. You could also try oatmeal topped with fruit, cinnamon, cocoa powder, and a few chocolate chips.
Preparing your own snacks can also help you make healthier choices. For example, if you make your own packed lunch, it is easier to make healthy choices and check nutrition information. You can also prepare hard-boiled eggs in advance to have on hand as a high-protein snack.
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Avoid ultra-processed foods
When it comes to committing to a diet, it's important to remember that balanced diets can look different for different people, but they are generally centred around nutrient-dense, whole foods. One key aspect of sticking to a healthy diet is learning to avoid ultra-processed foods, which can be detrimental to your health and weight loss goals.
Ultra-processed foods are defined as "industrial formulations with five or more ingredients" and often include additives like sweeteners, thickeners, stabilizers, preservatives, artificial colours and flavours, emulsifiers, and other ingredients that make them last longer and taste better. These foods can be tempting due to their convenience, appealing nature, and heavy marketing. However, they tend to be high in saturated fat, salt, and sugar, leaving less room in your diet for more nutritious options.
To avoid ultra-processed foods, here are some instructive guidelines:
- Focus on consuming more fruits and vegetables, whether fresh, frozen, or canned. These foods are considered unprocessed or minimally processed and provide your body with essential nutrients.
- Read labels carefully when grocery shopping. Look for items with shorter ingredient lists containing recognizable, natural ingredients. Avoid products with a long list of additives and preservatives.
- Be cautious of processed cheese products. While freshly made dairy cheeses like Cheddar, Brie, mozzarella, and Edam are considered processed due to methods like pasteurization, their ultra-processed counterparts include cheese slices, spreads, shredded cheeses, and flavoured cheeses. These often contain added fats, sugars, and salt, as well as preservatives and artificial ingredients.
- Limit your consumption of processed meat products, such as sausages, nuggets, and plant-based meat substitutes, which are often highly processed.
- Opt for traditional bread-making methods instead of mass-produced or packaged bread, which can be ultra-processed due to the addition of emulsifiers, sweeteners, and artificial ingredients.
- Be mindful of your breakfast choices, as many breakfast cereals fall into the category of ultra-processed foods due to their high sugar content and the inclusion of emulsifiers, sweeteners, and artificial flavours.
- Avoid pre-prepared meals, sweets, biscuits, pastries, buns, cakes, and pre-prepared chips, which are often highly processed and loaded with unhealthy additives.
Remember, it's not just about avoiding ultra-processed foods but also about incorporating more whole, nutrient-dense foods into your diet. This approach will help you stay committed to your diet and improve your overall health and well-being.
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Frequently asked questions
It's important to identify your "why" and remind yourself of your core motivation when you feel like you're going off-plan. Learning the best diet for yourself takes trial and error, so don't be discouraged if it takes longer than you'd like to see progress. It's about progress, not perfection.
It's helpful to keep nutritious and filling snacks on hand to reduce the chance of straying from your diet when hunger strikes. You can also try to limit yourself to fruit or vegetables for between-meal snacks. Planning your meals and creating a meal plan and shopping list can also help you stick to your diet.
It can be tempting to adopt an all-or-nothing mindset, but this can set you up for failure. Instead, focus on making small changes over time. It's also important to be mindful of your blood sugar levels, as low blood sugar can lead to poor decision-making and cravings for sweet foods.
