Milly Gaines
Changing your diet can be challenging, and it's common to struggle with staying motivated. Many people set new health and diet goals at a time when they perceive a need for a new beginning, such as a birthday or the New Year. This is known as the 'Fresh Start Effect'. However, research shows that most people stop eating healthily before their new behaviour becomes a habit. So, how can you stay motivated? It's important to focus on your relationship with food and set realistic, achievable goals. This might mean setting small, measurable goals that will help you reach your larger goal. Rewarding yourself for achieving these smaller goals can help you stay motivated. It can also be helpful to get others involved, whether that's friends or a medical professional, and to keep a food and exercise journal.
Characteristics and their values to motivate yourself to change your diet:
| Characteristics | Values |
|---|---|
| Setting realistic and achievable goals | Setting small, measurable goals that help achieve the overall large goal |
| Track your progress | Self-monitor with a nutritional log or app on your phone to create accountability |
| Reward yourself | Celebrate your successes and reward yourself for achieving smaller, short-term goals |
| Visualize achieving your goal | Picture yourself accomplishing your goal and how it will feel to make progress |
| Get support | Tell your close family and friends about your goals and involve a weight-loss buddy or recruit friends |
| Focus on the journey | Focus on the process of change rather than the end result |
| Assess your readiness to change | Understand your relationship with food and the reasons behind your commitment to change |
| Exercise | Physical activity may improve your mood and help with weight loss |
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What You'll Learn
Set small, realistic goals and reward yourself when you achieve them
Setting small, realistic goals and rewarding yourself when you achieve them is a great way to motivate yourself to change your diet.
Firstly, it's important to set small, specific, and achievable goals. For example, if your ultimate goal is to lose 20 kg, a short-term goal could be to lose 1 kg of body fat every one to two weeks. This is a more realistic and measurable target, and achieving it will motivate you to continue working towards your ultimate goal.
To stay motivated, it's crucial to celebrate your successes and behaviour changes, rather than just focusing on the number on the scale. Rewarding yourself for achieving these smaller goals will help you stay on track and motivated, even when bigger goals seem far away. For example, if your goal is to cut down on soda, you could reward yourself with a Starbucks coffee each day you don't drink soda. Just be careful that your reward doesn't contradict your goal, like choosing a sugary coffee drink! It can be helpful to run your reward ideas by a trusted friend or partner to get a second opinion and ensure they align with your goals.
There are many ways to monitor your progress and celebrate your achievements. You could keep a food diary, use a nutritional app, or take measurements with a tape measure. You could also notice how your clothes fit or how your energy levels have changed. Celebrating these achievements will help you stay motivated and committed to your dietary changes.
Finally, it's important to accept that changing your diet is a challenging process, and it's okay to adjust your goals as needed. Be kind to yourself, visualize your progress, and remember that taking any action towards your goal will fuel your motivation.
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Focus on the journey, not the destination
Focusing on the journey rather than the destination is a powerful mindset when it comes to diet and lifestyle changes. This is because the journey is the progress and the process of achieving your goals, and your results are determined by your progress. Your behaviours and lifestyle choices are the factors that get you the results you want. So, if you want a different result, you need to change your behaviour.
When you focus on the destination, you are thinking about the end goal and the difference between your current state and your desired state. This can be motivating for some, as they are driven by the 'pain' of not having achieved their goal yet. However, it can also be discouraging, especially if you don't have a clear path to get there. Big, lofty goals are exciting, but they don't come with directions. It can be overwhelming to think about the future without considering the steps that will get you there.
When you focus on the journey, you are paying attention to the process and the immediate next steps. This helps you to map out the milestones and sub-goals that you'll need to reach along the way. It also helps you to see the challenges and obstacles that you will encounter, and the small successes that you will achieve. This mindset helps you to see the bigger picture and the transformation that you are undergoing. It also helps you to be flexible and adjust your goals as needed.
To help you focus on the journey, it is important to track your progress and hold yourself accountable. You can do this by keeping a nutritional log or diary, using a nutritional app, or joining an online support group. You can also find a 'travelling companion' to join you on your journey, such as a friend or family member, or someone with similar goals. This will help to keep you motivated and on track.
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Get support from friends and family
Friends and family can be a great source of support when you're trying to change your diet. However, they can also sometimes be a source of negative influence, whether intentionally or unintentionally. Here are some ways to get the most out of your support system and deal with potential challenges:
Communicate Your Goals and Seek Help
Talk to your friends and family about your dietary goals and ask for their help. Let them know that their support is important to you. Be open about the changes you are trying to make and why. For example, explain that you are managing your weight to be a healthier and happier person. This way, they will be more aware of your needs and may be more inclined to support you.
Identify Challenges and Make a Plan
Recognize that there may be situations where your friends and family unintentionally create high-risk eating scenarios for you. This could be due to a lack of understanding of your dietary needs or the difficulty of maintaining a healthy diet. Identify these potential challenges and make a plan for how to deal with them. For instance, if a family member continues to offer you unhealthy food choices, kindly remind them that you are adopting healthier eating habits and politely decline.
Encourage Positive Behaviors
Positive reactions and attitudes from your support system can boost your self-esteem and confidence, helping you stay on track. Encourage your friends and family to adopt some of your healthy habits. For example, suggest going for a walk together, or cook a healthy meal together and teach them about portion sizes and healthy food choices. They may be more supportive if they understand the benefits of your new diet and see the positive impact it has on your life.
Seek Alternative Support
If you feel that your friends and family are not providing the support you need, consider seeking support from alternative sources. This could include joining a weight loss group, either online or in-person, or attending gym classes. Talking to others who are on a similar journey can provide motivation, perspective, and accountability.
Remember, it is important to stay focused on your goals and manage negative influences effectively. By communicating your needs, seeking understanding, and encouraging positive behaviors, you can create a supportive environment that will help you stay motivated and achieve your dietary goals.
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Exercise and eat healthy foods together
Making a lifestyle change can be challenging, but there are ways to motivate yourself to eat healthily and exercise. Firstly, it is important to understand that motivation comes from within. Setting realistic, achievable goals and celebrating your successes can help you stay on track.
Exercising and eating healthy foods together can be a powerful combination for improving your overall health and well-being. Here are some tips to help you get started and stay motivated:
- Create a Custom Plan: Understand your body and its unique needs. Consult a medical professional, such as a dietitian or a doctor, to determine the right diet and exercise plan for you. They can provide valuable insights and guidance tailored to your specific goals and health status.
- Fuel Your Body: Eating a well-balanced diet is essential to fuel your workouts and daily activities. Focus on choosing the right types of food at the right times. Include a variety of fruits, vegetables, complex carbohydrates, lean protein sources, and healthy fats in your meals.
- Pre- and Post-Workout Snacks: The right balance of carbs and protein can boost your energy levels before a workout. Opt for snacks that combine carbohydrates and protein, such as dried fruit, nuts, or a smoothie. After your workout, refuel your body with a balanced meal to aid in recovery.
- Listen to Your Body: As you become more active, pay attention to how different foods make you feel. Certain foods will give you sustained energy, while others may leave you feeling sluggish or tired. Learn to listen to your body's cues and adjust your diet accordingly.
- Make Breakfast a Priority: Starting your day with a nutritious breakfast can have numerous health benefits. It helps replenish your blood sugar, providing your body and brain with the energy they need to function optimally. Include a variety of healthy foods in your first meal of the day.
- Stay Motivated: Find ways to stay motivated and committed to your healthy lifestyle. Involve friends or family members who can join you in healthy cooking or exercising. Set short-term goals and reward yourself when you achieve them. Visualize your long-term goals, and remind yourself of the benefits of your healthy habits.
Remember, the key to success is finding a balance between exercise and healthy eating that works for you. Be kind to yourself, and don't be afraid to adjust your goals as you progress on your health journey.
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Keep tempting foods out of the house
Keeping tempting foods out of the house is a crucial step in changing your diet and can be a very effective way to reduce your consumption of unhealthy foods. It is much easier to avoid eating unhealthy foods if they are not readily available in your home.
Firstly, identify the foods that trigger you to overeat or deviate from your diet. These may include highly processed snacks, sugary treats, or other packaged foods. Once you have identified these foods, avoid purchasing them altogether or, if that is not possible, buy them infrequently and in small quantities. If someone else in your household buys these foods, communicate your goals and ask them to keep them out of sight, preferably in a high cabinet. Out of sight, out of mind.
Another strategy is to crowd out tempting foods by filling your kitchen with nutritious whole foods. Stock up on fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. Keep your fridge and pantry well-organized, with healthy snacks at eye level and within easy reach. Cut up vegetables and fruits and store them in clear containers in the fridge, so they are the first thing you see when you're hungry.
It is also important to be kind to yourself and not restrict yourself too much. Deprivation can backfire and lead to binging or an unhealthy fixation on certain foods. Allow yourself to enjoy your favorite treats in moderation. If you do give in to temptation, don't be too hard on yourself. Remember, one setback doesn't mean you have failed, and it's important to get back on track with the next meal.
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Frequently asked questions
It is important to focus on your relationship with food and not the food itself. Setting small, realistic, and achievable goals can help you stay motivated. Rewarding yourself for achieving these goals can also help you stay on track.
It is important to set small, measurable goals that will help you reach your larger goal. For example, you could aim to eat five servings of fruit and vegetables a day, or drink at least 68 ounces of water daily.
It can be helpful to get others involved in your journey. For example, you could swap healthy recipes or make regular exercise dates with friends. Keeping a food and exercise journal can also help you stay motivated by tracking your progress.
It is important to not feel deprived by your diet. Enjoy your favourite foods in moderation. You can also try to crowd out processed junk food by adding in nutritious whole foods.
