Leena Watts
Starting a diet can be daunting, especially if you haven't mentally prepared yourself for the changes ahead. The first step is to find the right motivation. Ask yourself, What is driving me to do this? and Can I keep this up in the long term? Once you've found a diet that makes you feel good physically and mentally, it's a matter of staying on track. This takes willpower, which can be strengthened by keeping your mind active and occupied. It's also important to set specific goals and plan your meals in advance to cut back on cravings. If you've failed at diets in the past, don't blame yourself—learn from your past attempts and try a different approach.
| Characteristics | Values |
|---|---|
| Motivation | Find your motivation for dieting, whether it's physical or mental health, weight loss, or something else. |
| Right Diet | Research and select the right diet for you based on your goals, lifestyle, and personal circumstances. Avoid crash diets that are unsustainable and focus on long-term healthy habits. |
| Planning | Plan your meals in advance, including grocery lists and food preparation. |
| Goal Setting | Set specific, realistic, and achievable goals, such as daily vegetable intake or ordering healthier options when eating out. |
| Tracking | Keep a food journal or use apps to track calories, exercise, and water intake. |
| Visualization | Visualize your goal, such as a thinner version of yourself, to stay motivated and avoid indulging. |
| Concrete Behaviors | Make a list of specific behaviors you want to change and focus on altering one behavior at a time. |
| Accountability | Hold yourself accountable for your actions and take responsibility for any lapses. |
| Awareness | Be aware of negative thought patterns and triggers that may sabotage your diet, such as overeating during special occasions. |
| Willpower | Strengthen your willpower by keeping your mind active, managing stress, and engaging in non-food treats and creative activities. |
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What You'll Learn
Identify your motivation
Identifying your motivation is a crucial step in starting a diet. It is important to be aware of negative thought patterns about food and to strive to change those thoughts. For instance, people often associate special occasions with overindulgence. While there is nothing wrong with overeating occasionally, it is important to be honest with yourself about what constitutes a special occasion.
To identify your motivation, start by asking yourself why you want to make a change. What is driving you to start a diet? Is it a number on a scale, or something with a bigger impact, like improving your health or increasing your lifespan? Once you have identified your motivation, write it down and put it somewhere visible, such as on the fridge or mirror, to remind yourself of it daily.
Setting specific goals can also help to identify and maintain your motivation. Rather than focusing on abstract concepts like "be healthy" or "lose weight," make a list of concrete behaviours you want to change, starting with small alterations. For example, instead of watching a movie after work, take a 40-minute walk, and gradually increase the duration of your walks.
Another strategy to identify your motivation is to picture yourself at your goal weight. Many people are less likely to indulge if they have a clear picture of their desired outcome. If you are trying to get back to a previous weight, printing out pictures of yourself at that weight and placing them around your house can serve as a reminder and source of inspiration.
It is also important to choose a diet that makes you feel good physically and mentally. This may involve consulting with a trained professional, such as a behaviour change specialist or psychologist, to help you break old habits and form new ones. They can provide support and ensure you have accurate and up-to-date information about well-balanced eating.
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Set realistic goals
Setting realistic goals is a crucial aspect of starting a diet and maintaining a healthy lifestyle. Here are some instructive guidelines to help you set realistic and achievable goals for your dietary journey:
Define Specific Goals
Clearly define what you want to achieve. Instead of a vague goal like "I want to lose weight," specify how much weight you aim to lose. For example, "I want to lose 10 pounds in the next six months." This specific goal provides a clear target to work towards.
Make it Measurable
Determine how you will measure your progress. This could be through weekly weigh-ins, measuring body fat percentage, or tracking the duration and intensity of your workouts. Measurable goals allow you to tangibly assess your achievements and identify areas for improvement.
Ensure Achievability
Set goals that are realistic and attainable given your current circumstances, resources, and capabilities. For example, if you're new to exercise, start with moderate-intensity workouts and gradually increase the intensity and duration. Setting unrealistic goals can lead to disappointment and frustration.
Stay Relevant and Ambitious
While it's important to be realistic, don't shy away from being ambitious. Ensure your goals align with your overall health and fitness objectives. For example, if you're aiming to improve your cardiovascular health, set goals related to increasing your endurance or reducing resting heart rate.
Set a Time Frame
Assign a specific deadline to your goals. For instance, "I will lose 5 pounds in the next three months." This helps you stay motivated, on track, and accountable. It also allows for progress assessment and the flexibility to make adjustments if needed.
Focus on Gradual Progress
Remember that lasting behaviour change takes time. Instead of drastic changes, opt for gradual adjustments. For example, gradually increase your daily walking duration or replace one unhealthy snack with a nutritious alternative each week. This approach helps build momentum and sustainable habits.
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Plan your meals
Planning your meals is a great way to ensure you stick to your diet. Meal planning in advance can help cut back on cravings and save you money. In the days leading up to the start of your diet, make a list of healthy meals you want to make. You can even make a large batch of something like soup or a salad to have for lunches for the first week.
Firstly, select your recipes. Choose meals you can prepare when you're short on time and save the more complex recipes for days off or when family members are free to help. If you're cooking for one, planning meals can be a little more challenging, but it's still a worthwhile practice.
Next, write a shopping list of the ingredients you'll need. Check your freezer, cabinets, and refrigerator to see if there's anything you can use, to save money. Look at sales flyers to see if any of the ingredients are on offer and plan to shop at quieter times to make the experience less stressful.
Finally, prepare your ingredients. You can cut up the necessary ingredients ahead of time, so they're ready to cook when you need them. You can also make meals in advance and freeze them for later in the week.
Meal planning can be tailored to your needs and there's room for experimentation, quick revisions, and customization. You can plan for a mix of fresh, frozen, and shelf-stable foods, and you can even plan for takeout or leftovers.
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Be aware of negative thought patterns
Negative thought patterns can be a major obstacle when starting a diet. Being aware of these patterns and taking steps to address them can increase your chances of success.
Firstly, recognise that negative thoughts about eating and weight are common. Research has shown that individuals with eating disorders have more positive and negative thoughts about eating than dieting individuals without an eating disorder. Negative thoughts can lead to a vicious cycle where negative thoughts and weight discrepancies reinforce each other, leading to increased ED symptoms.
Secondly, be mindful of "all-or-nothing" thinking. This is a cognitive distortion where foods are labelled as "all good" or "all bad", leading to an inflexible attitude and a cycle of yo-yo dieting. To overcome this, challenge your thoughts and look for shades of grey. For example, instead of seeing cake as a "bad" food, recognise that it can be enjoyed in moderation as part of a balanced diet.
Thirdly, be aware of how your thoughts about food and eating can impact your behaviour. For instance, negative thoughts and emotions can trigger binge eating as a coping strategy. By understanding this connection, you can work on developing healthier coping strategies to manage negative emotions.
Finally, increase your self-awareness around food. Keep a food journal to record not just what you eat but also your thoughts and feelings about food. This can help you identify any negative thought patterns and triggers that may be sabotaging your diet plans. For example, you may realise that you tend to overeat at social events or when you're feeling stressed.
By being mindful of negative thought patterns and taking steps to address them, you can set yourself up for a more positive and sustainable dieting experience.
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Hold yourself accountable
Holding yourself accountable is a crucial aspect of achieving your weight loss goals. It involves taking responsibility for your actions and staying committed to your goals. Here are some ways to hold yourself accountable:
Keep a Food Journal or Diary
A food journal or diary is a powerful tool for holding yourself accountable. Writing down everything you eat and drink makes you more aware of your food choices and patterns, helping you make healthier decisions. It provides a visual representation of your eating habits and progress, making it easier to identify areas for improvement. Additionally, studies have shown that those who kept a daily food diary lost twice as much weight as those who didn't.
Set Clear and Specific Goals
Setting clear and specific goals is essential for staying accountable. Instead of vague goals like "lose weight" or "be healthy", focus on concrete tasks like "eat vegetables every day" or "exercise for 30 minutes daily." These specific goals provide direction, make it easier to track your progress, and help you stay motivated when you achieve them.
Reflect and Learn from Your Experiences
Maintain a "lesson learned" journal to reflect on your daily experiences. Document your successes, challenges, and emotions. By reviewing your journal, you can identify what worked and what didn't, and make informed decisions to stay on track. This reflective practice helps you stay accountable and make steady, mindful choices toward your goals.
Seek Social Support
Consider enlisting the support of friends, family, or a diet buddy to hold yourself accountable. Share your goals with them and stay connected through texts, phone calls, or in-person meetings. Social accountability increases your chances of success, as you are more likely to sustain lifestyle changes when surrounded by people with similar goals and interests.
Work with Professionals
Professional accountability involves seeking guidance from experts such as registered dietitians, personal trainers, or health coaches. They can provide science-based nutrition advice and support to help you meet your health and weight loss goals. Regular check-ins with these professionals will help you stay accountable and make any necessary adjustments to your plan.
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Frequently asked questions
It's important to be in the right mindset before starting a diet. First, ask yourself why you want to go on a diet. What is your motivation? This will help you stay on track. Next, set some specific goals, such as "I will eat vegetables every day this week". Then, make a meal plan and do some food prep. Finally, be aware of negative thought patterns about food and try to change those thoughts.
To stay motivated, it's important to exercise your willpower. Keep your mind occupied and active by doing activities that allow you to be creative or think strategically. Try to reduce stress by doing things that don't revolve around eating, such as self-care. You could also try a power pose—studies show that telling yourself that you have an unlimited amount of self-discipline could help you master your goals.
There are many different diets out there, so it can be hard to know where to start. It's important to remember that no one diet works for everyone. Ask yourself: "Can I keep this up long term?". If the answer is no, it might be a crash diet. Instead, try to focus on finding a diet that makes you feel good physically and mentally and that you can stick to long-term. A trained professional, such as a behaviour change specialist, can help you break old habits and form new ones.
Sticking to a diet can be challenging, but there are some simple tips that can help. First, try to cut back on sugary drinks and alcohol, as these are high in calories. Second, limit yourself to fruit or vegetables for between-meal snacks. Third, keep a food journal to track your progress and hold yourself accountable. Finally, be kind to yourself and don't beat yourself up if you make a mistake.
