Brenda Khan
Sticking to a diet can be challenging, and it's easy to feel overwhelmed, especially when there are so many diets to choose from. It's important to remember that no one diet works for everyone, and it's best to make small, gradual changes to your eating patterns. Before starting a diet, ask yourself if it's something you can maintain long-term. Fad diets that promise rapid weight loss may help you lose weight quickly, but the results are usually short-lived. Instead, focus on a nutritious diet and sustainable healthy lifestyle choices. To stay motivated, set realistic goals, reward yourself for good behaviour, and seek support from friends and family or trained professionals.
| Characteristics | Values |
|---|---|
| Ask yourself if you can keep it up long-term | Avoid crash diets that are unsustainable |
| Seek professional help | Consult a trained professional like a dietitian or psychologist for support and accurate information |
| Make small, gradual changes | Slowly wean yourself off heavily processed foods and replace them with nutritious options |
| Plan and prepare | Stock your kitchen with healthy foods and plan healthier meals |
| Avoid restriction | Don't prohibit foods to the extent that you feel deprived; focus on nutrition and sustainable choices |
| Reward yourself | Set up a rewards system for reaching milestones |
| Stay motivated | Set SMART goals, maintain a clear vision, and remind yourself of your progress and purpose |
| Self-monitor | Keep a log or diary of your eating habits, thoughts, and progress |
| Stay mentally strong | Remind yourself of your reasons for dieting and visualize your goal |
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What You'll Learn
Seek professional help
Starting a diet and sticking to it can be challenging, and seeking professional help can be a great way to stay motivated and on track. Here are some reasons why seeking professional help can be beneficial:
Behaviour Change Specialists and Mental Health Professionals
A behaviour change specialist, such as a psychologist, can help you break old habits and form new ones. They can provide support and guidance, helping you to identify and change unhealthy behaviours and thought patterns associated with your diet. Clinical psychologists like Janet R. Laubgross, for example, advise her clients to focus on the question, "how can I best take care of myself?" This involves taking ownership of your food choices and eating in moderation.
Registered Dietitians and Nutritionists
Registered dietitians and nutritionists are experts in the field of nutrition and can provide valuable knowledge and support. They can develop a personalised nutrition plan that fits your unique needs and preferences, ensuring you get the right balance of nutrients. They can also help you navigate through the various diets to determine which one is best suited to your circumstances, taking into account your genetics, health, work schedule, family, and cultural traditions.
Certified Personal Trainers
If your diet plan includes physical exercise, a certified personal trainer can create a personalised workout routine tailored to your goals and fitness level. They can guide you through exercises, ensuring you use the correct form to avoid injury, and provide motivation for you to stay on track.
Support Groups and Communities
Support is an essential part of a successful weight loss program. Joining support groups or communities, either online or in-person, can provide you with a network of like-minded individuals who can offer encouragement and accountability. These groups can be a great source of inspiration and motivation, especially when you're facing challenges or feeling discouraged.
Therapists and Counselling Services
If you feel that you are experiencing disordered eating or have a difficult relationship with food, it is important to seek help from a licensed therapist or counsellor. They can provide specialised support and guidance to address the underlying causes and help you develop healthier coping mechanisms.
Remember, seeking professional help can provide you with the knowledge, support, and accountability you need to successfully start and stick to a diet that is tailored to your individual needs and circumstances.
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Avoid crash diets
Crash diets are extremely restrictive and often involve severe reductions in calorie intake. They can be very difficult to follow and even harder to stick to in the long term. While they promise rapid results, they can negatively impact your health in the long term.
When you lose weight quickly, you are likely losing water and muscle, not fat. This can cause health issues, and you will probably gain the weight back quickly. Fast weight loss plans are not healthy for the body, and they can increase your risk of heart disease, diabetes, and depression.
Some crash diets recommend drinking diet teas or taking diet pills or supplements, but these can be harmful to your health. They may cause dangerous side effects, such as seizures and abnormal heart rates.
Instead of a crash diet, it is recommended that you make sustainable, long-term lifestyle changes. This could include eating more vegetables, which are packed with nutrients and provide plenty of filling fiber with hardly any calories. Non-starchy veggies also have a high water content, keeping you hydrated while filling you up.
If you are unsure about your weight-loss goal, talk to a dietitian. Setting realistic expectations is key to staying motivated and consistent. A safe and sustainable weight-loss goal is 1-2 pounds per week.
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Reward yourself
Rewarding yourself is an important part of staying motivated when dieting. It takes a lot of mental strength to stick to a diet, so reminding yourself that you're doing a great job is important. If you reward yourself for good behaviour, you'll be more motivated to continue and reach your goals.
One way to do this is to set up a rewards system for when you reach a new goal weight. For example, you could treat yourself to a massage or pedicure, buy a new item of clothing, or go to see a movie. You could also set up smaller rewards for when you've been healthy during the week, such as indulging in your favourite food or a glass of wine at the weekend. It's important to remember that you can't eat healthily every day of your life, and that's okay!
You could also reward yourself with non-food-related treats. For example, you could buy yourself a new book, get a manicure, or go for a walk in nature. If you're struggling to think of rewards that aren't food-related, try making a list of things you enjoy doing, and pick something from the list each time you reach a goal.
It's also important to remember that slip-ups will happen, and that's okay! Don't be too hard on yourself when they do—brush yourself off and get back on track. Use slip-ups as an opportunity to learn and decide how you will handle the situation differently next time.
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Plan and prepare
Planning and preparing are key to successfully starting a diet and sticking to it. Here are some tips to help you get started:
Set realistic goals
Setting realistic goals is crucial when starting a new diet. Ask yourself if your plan is too restrictive. Fad diets that promise rapid weight loss may lead to short-term results, but they are often unsustainable and can lead to overeating or bingeing when you inevitably struggle to stay on track. Instead, focus on long-term nutrition and sustainable healthy lifestyle choices. Set specific and achievable goals, such as losing a certain amount of weight by a particular date, like your friend's barbecue or the start of a new school year.
Create a meal plan
Stock your kitchen with nutritious, whole foods that you enjoy. Fill your fridge and pantry with fruits, vegetables, whole grains, lean meats, seafood, beans, nuts, and other healthy options. Plan and prepare your meals in advance to avoid the temptation of grabbing unhealthy fast food or takeout. Practice moderation and portion control to enjoy your favourite foods in smaller quantities.
Prepare for eating out
Eating out at restaurants or social gatherings can be challenging when trying to stick to a diet. It is helpful to plan ahead and have a strategy in mind. Check out the menu beforehand and look for healthy options to make informed choices. You can also track your food intake during special occasions to maintain a balanced diet.
Stay organised
Organisation is key to sticking to your diet. Create a schedule for meal preparation and exercise, and make time for physical activity, even if it's just a short walk or stretch. Use tools like cookbooks, cooking magazines, or smartphone apps to find healthy recipes and track your progress.
Seek professional help
If needed, consult a registered dietitian or certified health coach to develop a personalised nutrition plan that fits your unique needs and considers your family history, allergies, and intolerances. They can provide ongoing support and help you make sustainable food and lifestyle changes.
Remember, planning and preparing are essential to staying on track with your diet. By setting realistic goals, creating a meal plan, preparing for social eating, staying organised, and seeking professional guidance, you'll be well on your way to success.
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Stay motivated
Sticking to a diet can be challenging, but there are several strategies to help you stay motivated and on track.
Firstly, ensure your diet plan is realistic and not too restrictive. Fad diets that promise rapid weight loss may lead to short-term results, but they are often unsustainable and can be detrimental to your health. Instead, focus on sustainable, healthy lifestyle choices that you can stick to in the long term. Make small, gradual changes to your eating patterns, such as weaning yourself off highly processed foods and replacing them with nutritious options. This way, you're more likely to stick to your diet without feeling overly restricted.
Secondly, set realistic and attainable goals. Avoid setting lofty goals that may be overwhelming and difficult to achieve. Instead, opt for SMART goals that are specific, measurable, attainable, relevant, and time-bound. For example, losing 5% to 10% of your body weight is a realistic goal that can significantly improve your health. Set minigoals and reward yourself when you achieve them. This could be every five or ten pounds, or after a week of healthy eating and exercise. Rewarding yourself helps reinforce your progress and motivates you to continue.
Additionally, self-monitoring and tracking your progress can be powerful tools for staying motivated. Keep a food diary or use a smartphone app to record your food intake and workouts. This helps create accountability and allows you to analyze what works best for you. Visualize your progress and the changes you want to achieve. This mental imagery can be a powerful motivator to keep you on track.
Seek support from friends and family, or join an online community of people with similar goals. Having a support system can provide encouragement and help you stay accountable. Finally, make sure to practice self-care and be kind to yourself. It's okay to indulge occasionally and treat yourself. This helps prevent feelings of deprivation and promotes a healthier relationship with food. Remember, it's all about balance!
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Frequently asked questions
First, ask yourself if your plan is too restrictive. Fad diets that promise rapid weight loss may help you lose weight in the short term, but they are not sustainable. Focus on nutrition and sustainable healthy lifestyle choices that you can stick to.
There are several ways to stick to a diet. You can keep a food log, track your weight loss, and remind yourself of your goals. You can also reward yourself when you reach milestones. It is also important to not restrict yourself too much, as this can lead to overeating or binging.
Set SMART goals to create an incremental, impactful, and sustainable journey toward your long-term goal. Stay motivated by picturing yourself accomplishing your goal and imagining how it will feel to make progress. You can also enlist the help of a trained professional, such as a psychologist or a registered dietitian, to help you stay motivated and ensure you are getting accurate and up-to-date information.
