Leena Watts
Starting and sticking to a diet can be challenging, especially with the variety of diets available today. A nutritious diet is one that makes you feel your best and is enjoyable, sustainable, and conducive to your personal circumstances. It's important to remember that small, gradual changes in your eating patterns are more sustainable than drastic changes. Eating healthily and exercising are both important for weight loss and improving health. It's also crucial to be kind to yourself when you make mistakes and to ask for support from friends and family.
How to start and end a diet
| Characteristics | Values |
|---|---|
| Set realistic goals | Ask yourself, "Can I keep this up long-term?" |
| Make small changes | Gradually implement changes to make them sustainable |
| Eat a balanced diet | Include nutrient-dense, whole foods like fruits, vegetables, grains, and protein |
| Avoid processed foods | Opt for healthier alternatives like whole grains, fruits, and vegetables |
| Limit added sugars | Avoid sugary drinks and limit pastries, cookies, cakes, and sweetened beverages |
| Manage cravings | Keep nutritious and filling snacks on hand to reduce straying from your diet |
| Exercise regularly | Get active to burn calories and improve overall health |
| Stay motivated | Enlist family or friends for support and document your progress |
| Drink plenty of fluids | Aim for 6-8 glasses of water or other non-alcoholic beverages daily |
| Be kind to yourself | Anticipate slip-ups and get back on track without being too hard on yourself |
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What You'll Learn
Plan your diet and exercise regime
Planning your diet and exercise regime is a very personal process, and there is no one-size-fits-all approach. The best diet for you is one that makes you feel good and that you can stick to in the long term.
Firstly, it's important to ask yourself some key questions: Can I keep this up long-term? How much weight do I want to lose? What are my strengths and weaknesses? Am I getting enough nutrients? What is my baseline? What is my goal? Asking these questions will help you to determine the type of diet and exercise plan that will work for you.
When it comes to diet, it's important to focus on whole, nutrient-dense foods like fruits, vegetables, grains, and protein. Try to avoid ultra-processed foods, which tend to be high in additives and low in nutritional value. Keep in mind that you don't have to give up your favourite foods completely; instead, practice moderation and portion control. It's also a good idea to keep nutritious and filling snacks on hand to reduce the temptation to stray from your diet.
In terms of exercise, the U.S. Department of Health and Human Services recommends including both aerobic exercise and strength training in your workout plan. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, or a combination of the two. Choose activities that you enjoy and feel drawn to, such as running, yoga, dancing, or martial arts.
Remember, it's important to be kind to yourself during this process. Making small, gradual changes to your eating and exercise patterns is a sustainable way to overhaul your diet and fitness regime.
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Make sustainable changes
Making sustainable changes to your diet is a challenging but rewarding endeavour. Here are some detailed tips to help you make sustainable changes:
Start with small changes
Making small, gradual changes to your eating patterns is the best way to overhaul your diet. Experts suggest making just one change each week, giving yourself time to adjust to new behaviours. This approach helps you establish new eating habits that can be sustained for a lifetime. For example, you could start by swapping sugary cereals for wholegrain alternatives, or choosing whole grains over refined grains. Whole grains are less processed and contain more nutrients like fibre, protein, and minerals.
Stock up on healthy foods
An excellent way to start your journey is to stock your kitchen with healthy foods. Keep nutritious and filling snacks on hand to reduce the chance of straying from your diet when hunger strikes. Include a variety of nutrient-dense, whole foods like fruits, vegetables, grains, and protein sources.
Avoid deprivation
Depriving yourself of the foods you love can backfire, making your cravings stronger. Instead, practice moderation and portion control. Allow yourself to enjoy your favourite foods in moderation, and gradually reduce their frequency. This approach ensures you don't feel overly restricted and helps you stick to your healthy eating plan.
Stay hydrated
Drink plenty of fluids to stay hydrated. Water is the best choice, but other options include lower-fat milk, tea, and coffee. Avoid sugary drinks, as they are high in calories and can contribute to weight gain. If you don't like plain water, add slices of lemon or lime for flavour.
Get active
Combine your healthy eating plan with regular physical activity. Exercise helps you burn calories, increase strength, balance, and coordination, while reducing stress and improving your overall health. Aim to incorporate different types of exercise, such as yoga, dancing, or instructor-led workouts from the comfort of your home.
Remember, sustainable changes are about finding an approach that works for you and your unique circumstances. Be kind to yourself, and don't be too hard on yourself if you encounter setbacks. Learn from your slip-ups and get back on track, knowing that you are building healthy habits for the long term.
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Prepare for slip-ups
Diet slip-ups are common and inevitable, so it's important to prepare for them and learn how to deal with them. First, recognise that slip-ups are normal and that you can recover from them. Don't be too hard on yourself and don't give up on your diet just because of one or two meals that didn't go to plan. Instead, use slip-ups as an opportunity to learn about your vulnerabilities and how to handle similar situations in the future. For example, you might learn that emotional eating is a vulnerability, so you can prepare for this by stocking up on low-calorie foods.
To avoid slip-ups, it's important to have a support system of family and friends who can keep you accountable and be a source of inspiration and encouragement. You should also have contingency plans in place. Look ahead at the next three months and identify possible challenges, such as weddings, holidays, and lack of motivation, and create realistic plans to help you stay on track. For example, if you know you're going to a friend's birthday party, plan to eat a healthy meal beforehand so you're less likely to be tempted by unhealthy foods.
If a slip-up does occur, analyse what caused it and write it down. Then, make a plan for getting back on track, such as going for a walk or planning your next healthy meal. Stay motivated by reminding yourself of your goals and why you're dieting. Focus on what you can achieve going forward, rather than what you may have lost due to the slip-up. Finally, take it one day at a time and don't try to overhaul your diet all at once, as this is more likely to lead to failure.
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Avoid sugary drinks
Starting a diet can be challenging, especially when it involves changing your eating and drinking habits. One of the most important things to consider when starting a diet is whether you can maintain it in the long term. To avoid sugary drinks, a major source of added sugars in our diets, consider the following:
Understand the impact of sugary drinks
Recognize that sugary drinks, including sodas, sweetened teas, juices, and energy drinks, can contribute to weight gain and increase your risk of cardiovascular disease and cancer. Drinking calories can also lead to consuming more calories overall, as it may not satisfy your hunger in the same way as solid food.
Read nutrition labels carefully
Be mindful of the ingredients and nutrition facts when choosing beverages. Look out for terms like sucrose, glucose, fructose, maltose, syrups, concentrated fruit juice, and honey, which indicate the presence of added sugars. Also, remember that one container may contain multiple servings, increasing the amount of added sugar you're consuming.
Cut back gradually
If you regularly consume sugary drinks, gradually reduce your intake. Start by mixing half-sweetened and half-unsweetened beverages to adjust your taste buds to lower sugar levels. Slowly decrease the amount of sweetener over time until you can enjoy unsweetened drinks.
Choose healthier alternatives
Replace sugary drinks with water, which is the best way to hydrate your body and is naturally sugar-free. Carry a refillable water bottle with you, and add slices of fruit or try seltzer or sparkling water for variety. When you crave something sweet, blend your own smoothies with fruit, vegetables, and low-fat dairy or plant-based milk.
Avoid temptations
Stay away from supermarket aisles or sections that display sugary drinks and sweets. End-of-aisle special offers on sugary goods can be tempting, but remind yourself of your health goals and the negative impact of consuming these drinks.
Remember, it's okay to have slip-ups during your diet journey. Be kind to yourself and use these moments as learning opportunities to get back on track and make healthier choices.
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Eat whole grains
Eating whole grains is an essential part of a healthy diet. Whole grains are a staple food worldwide, and they have three parts: the bran, the germ, and the endosperm. The bran is the nutritious outer layer, the germ is the seed's nutrient-rich embryo, and the endosperm is the starchy carbs that act as the germ's food supply. Whole grains are those that have all three parts intact, and they are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fiber.
There are many health benefits associated with eating whole grains. Firstly, they have been linked to a reduced risk of heart disease, type 2 diabetes, and cancer. A large five-year study among nearly 500,000 men and women found that eating whole grains offered modest protection against colorectal cancer. Additionally, the fiber in whole grains helps prevent constipation and diverticular disease by decreasing pressure in the intestines. Whole grains have also been found to improve insulin sensitivity and glucose metabolism, reducing the risk of type 2 diabetes.
When starting a diet, it's important to ask yourself if you can maintain it long-term. Diets that focus solely on weight loss often don't last, and the weight lost is usually regained over time. Instead, focus on instilling healthy habits by eating a nutritious, balanced diet that includes whole grains.
To add whole grains to your diet, try swapping out refined grains like white bread or pasta for whole-grain alternatives. Look for whole-grain bread with visible grains or seeds, as these are more nutritious. Whole-grain pastas, such as quinoa and brown rice, are also healthier options than regular pasta due to their higher fiber content, which makes them more filling. However, be aware that whole-grain pasta may not be as healthy as intact whole-grain foods, as the processing can diminish some of the benefits.
Remember, when making dietary changes, it's best to make small, gradual adjustments. Don't be too hard on yourself if you stray from your diet, as slip-ups are normal. Focus on getting back on track with your next meal and consider enlisting the support of family or friends to help you stay motivated.
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Frequently asked questions
Before starting a diet, it is important to understand your motivation and goals. This will help you choose the right diet for you and track your progress. Next, stock your kitchen with healthy foods and plan meals that are in line with your diet. You can also use apps to track real-time progress and select daily food goals. Remember, a diet doesn't have to be overwhelming or restrictive; focus on nutrient-dense, whole foods and make gradual changes to your eating patterns.
It is normal to fall off the wagon, so don't be too hard on yourself. Instead, use slip-ups as learning opportunities and get back on track. Seek support from friends and family, or join online communities for inspiration and accountability. Incorporate fitness into your routine, ideally in the morning, and ensure you get enough sleep to regulate hunger hormones.
Ending a diet without gaining weight can be challenging. Reverse dieting is a popular strategy, where you slowly add calories back to your diet in a controlled manner to prevent binge eating. This allows you to establish a new maintenance calorie intake. Remember, the goal is not to stay on a diet forever, but to adopt sustainable behaviours and lifestyle changes that support your health goals.
Transitioning to regular eating after weight loss can be difficult. Incorporate mindful eating habits by savoring your meals, honouring the food, and listening to your body's fullness cues. Make sure your diet includes foods you enjoy and ensure it is sustainable for the long haul. Chalk up dietary slips as delicious detours and focus on getting back on track the next day.
