Milly Gaines
It's easy to go over your diet, especially if you're restricting yourself from certain foods. Fad diets that restrict entire food groups, such as carbs or fats, can be difficult to stick to and may not be sustainable in the long run. If you go over your diet, it's important to not be too hard on yourself and to remember that everyone overeats now and then. Instead of dwelling on it, focus on getting back on track. This might involve setting realistic goals, eating balanced meals, and increasing your fruit and vegetable intake.
| Characteristics | Values |
|---|---|
| Don't use the word "diet" | Calling it a "healthy eating plan" can help avoid negative connotations and imply a long-term commitment |
| Don't have too many restrictions | Telling yourself that you can't have something often increases your desire for it |
| Don't starve yourself | Eating balanced meals throughout the day, with healthy snacks, can prevent overeating and binging |
| Don't set unrealistic goals | Set a reasonable weight loss goal, e.g., 1-2 pounds a week, to avoid disappointment and giving up |
| Don't use scales as a measure of success | Muscle weighs more than fat, so the scale may not be an accurate representation of progress |
| Avoid sugary drinks | Opt for water, hot drinks without sugar, or "diet" fizzy drinks |
| Limit alcohol | Alcohol is high in calories, increases appetite, and lowers inhibitions, making it harder to stick to healthy plans |
| Plan meals and snacks | Write a shopping list and only buy what's on it to save money and reduce the temptation of convenience foods |
| Reduce portion sizes | Use smaller plates and fill up on vegetables first to reduce overall calorie intake |
| Be mindful of triggers | Keep unhealthy snacks out of sight and easily accessible, and store healthy options instead |
| Mindful eating | Put down your fork between bites to notice when you're full, appreciate your food, and aid digestion |
| Exercise | Don't over-exercise to burn off calories, as this can lead to muscle strain; instead, stick to a regular routine |
| Set calorie goals | Write down what you eat to stay aware of your calorie intake and prevent overeating |
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What You'll Learn
Avoid restrictive diets and starving yourself
Fad diets that are highly restrictive and hard to follow for long periods of time are often ineffective and can be dangerous. Restrictive diets can lead to disordered eating behaviours, such as food restriction, fear surrounding food choices, a negative relationship with food, excessive exercising, and an obsession with body weight and size. Telling yourself that you can't have something often increases your desire for it, and can lead to overindulging in the very food or food group you were attempting to avoid.
Starving yourself is not a good idea for weight loss. It can put both your mental and physical health at risk. Your body needs food and the nutrients in it to function. When you starve yourself, you increase your chances of overeating or binge eating unhealthy foods later on. Your body's survival mechanisms may adapt to stark calorie deficits, which may interfere with your intended weight loss plan. Research shows that 95% of people who diet end up gaining the weight back within two years if the plan is not sustainable.
Instead of restrictive diets, focus on adopting healthy lifestyle behaviours that make you feel energetic and that you enjoy doing. Eat balanced meals throughout the day, and supplement with healthy snacks. Make sure you are getting enough fruits and vegetables, and cut down on sugary drinks. Alcohol can also increase your appetite and lower your inhibitions, making it more likely that you will overeat.
If you are struggling with establishing healthy eating habits or find yourself developing concerning eating behaviours, work with a healthcare professional who can help you live at your healthiest.
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Reduce temptation and overeating
Reducing temptation and overeating is a key part of maintaining a healthy diet. Here are some strategies to help you:
Plan your meals and snacks
Planning your meals and snacks can help you make healthier choices. Write a shopping list based on the meals and snacks you intend to eat, and only buy what's on the list. This will help you avoid buying unhealthy food and save you money. Plan your meals around a variety of nutritious grains, lean protein, fruits, and vegetables.
Avoid unhealthy foods
It's easier to give in to temptation when you have unhealthy food at home. Clean out your cupboards, leaving only healthy ingredients. If you can't bring yourself to get rid of all the unhealthy foods, move them out of sight. For example, put them in an opaque container at the back of a closed cupboard.
Avoid certain supermarket aisles
Reduce temptation by avoiding supermarket aisles with cakes, biscuits, and sweets. Try not to be tempted by end-of-aisle special offers on fatty and sugary goods. Go to the supermarket on a full stomach and stick to your shopping list.
Manage your hunger
Eat three balanced and filling meals a day, regularly spaced out over the day. This will help you manage your hunger. Keep fruit on hand if you do get hungry between meals.
Avoid sugary drinks
It's easy to consume lots of calories from sugary drinks. Avoid sugary tea, coffee, and fruit juice, and opt for water or a 'diet' fizzy drink instead. Alcohol can also increase your appetite, so be mindful of how much you drink.
Eat slowly and mindfully
Put down your fork or spoon between bites. This mindful eating habit can help you notice when you're full and appreciate your food more. Eating slowly also aids digestion.
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Set realistic goals and don't use scales
Setting realistic goals is an important part of achieving long-term health and well-being. Instead of crash diets, opt for small, sustainable changes. For example, a goal to reduce your cholesterol to a specific, measurable amount, like less than 200 milligrams, is a realistic and attainable goal. This is an example of a SMART goal, which is specific, measurable, and time-bound. Setting unreasonable goals, such as losing 20 pounds in a month, increases your chances of failure and disappointment. A more realistic weight-loss goal is 1-2 pounds a week.
It's also important to remember that a healthy diet is not the only factor in achieving overall health and well-being. Other health goals could include regular physical activity, managing stress, and maintaining good relationships. Nutrition goals should support your overall health, not work against it. For example, if you are taking medication, consult a healthcare practitioner before making changes to your diet.
When it comes to dieting, it's important to remember that the scale is not the only measure of success. The scale may move unpredictably, especially if you're working out and gaining muscle, which is denser than fat. Instead of focusing on the number on the scale, focus on healthy eating habits and portion control. Eating a balanced diet with all the major food groups, including protein, whole grains, dairy, fruits, and vegetables, is key.
Portion control is an important piece of the weight-loss puzzle, and a food scale can be a helpful tool for ensuring accurate portions and better calorie control. However, you may not need to use a food scale forever. The goal is to feel confident in your ability to gauge portion sizes. Eventually, you can transition to spot-checking portions once a month to make sure you're staying on track.
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Focus on balanced meals and healthy snacks
To get back on track after going over your diet, it is important to focus on balanced meals and healthy snacks. Eating balanced meals throughout the day and supplementing them with healthy snacks can prevent binge eating and overeating.
A balanced diet gives your body the nutrients it needs to function correctly. It contains foods from various groups, including fruits, vegetables, dairy, grains, and protein. The dietary guidelines for Americans outline the recommended daily intake of each nutrient. Generally, a healthy diet consists of many fresh fruits and vegetables and limits processed foods.
To achieve a balanced diet, you can follow these steps:
- Focus on eating at least five servings of fruits and vegetables daily.
- Base your meals on higher-fibre, starchy foods such as potatoes, bread, rice, or pasta. Choose wholegrain or wholemeal varieties whenever possible as they contain more fibre and nutrients.
- Include dairy or dairy alternatives like milk, cheese, yoghurt, or soya drinks. Go for lower-fat and lower-sugar dairy options.
- Ensure you get enough protein from beans, pulses, fish, eggs, meat, or plant-based sources like tofu and beans.
- Choose unsaturated oils and spreads and consume them in small amounts.
- Drink plenty of fluids, aiming for at least six to eight glasses of water per day.
- Be mindful of your consumption of foods and drinks high in fat, salt, and sugar. Enjoy these treats less often and in smaller portions.
- Prepare your meals at home whenever possible. This gives you more control over the ingredients and helps you monitor what you are eating.
- Focus on how you feel after eating. A balanced and nutritious meal should make you feel satisfied but not overly stuffed.
- Stay hydrated by drinking enough water throughout the day. This can also help you distinguish between thirst and hunger, reducing the likelihood of overeating.
- Manage your portions. Use smaller plates or cups to help reduce the amount of food you consume.
- Avoid sugary drinks and alcohol, as they can increase your calorie intake and appetite.
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Exercise, but don't overdo it
Exercise is an essential part of staying fit and healthy, but it is not enough to offset the effects of an unhealthy diet. A study shows that when we exercise, our bodies automatically compensate for 25% of the calories we burn, and this number can be as high as 50% for people with a higher percentage of body fat. This means that we are probably burning fewer calories than we think, and exercise alone is not enough to lose or maintain our weight. For example, to burn off a 420-calorie Starbucks toasted white chocolate mocha, an 180-pound adult would need to walk at 2 mph for two hours and 35 minutes.
However, this is not to say that exercise does not have a part to play in a healthy lifestyle. Exercise can be a great social outlet, providing an opportunity to spend time with friends or family. It is also good to simply limit the amount of time spent sitting down, as this can negatively impact your health, regardless of your physical activity and exercise.
If you are looking to lose weight, the key is to develop a caloric deficit, where you burn more calories than you consume. Eating high-calorie fatty foods regularly can make this challenging, as you will have to do much more exercise than is sustainable in the long term. Processed foods such as soda and candy have little to no nutrients and are filled with empty calories, so it is best to avoid them.
It is important to remember that a healthy lifestyle is not just about the food you eat or the exercise you do, but also about your mindset. Fad diets that involve forbidding certain foods or restricting entire dietary groups can be detrimental, as they can increase your desire for the restricted foods and lead to overindulgence. Instead, concentrate on eating a variety of nutritious grains, lean protein, fruits, and vegetables, and do not starve yourself.
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Frequently asked questions
It's important not to be too hard on yourself. Overeating occasionally is normal, and it's best not to throw in the towel after a splurge. Try to be mindful of your habits and take steps to correct them if you notice yourself overeating regularly. Focus on getting back on track with your next meal.
It's a good idea to exercise, but don't overdo it and try to burn off all the calories you consumed. Instead, cut back throughout the day by eating a series of small meals packed with fruits and vegetables. Their fibre will help you feel full.
Try to identify the unhealthy foods that trigger overeating and keep them out of the house or, at the very least, out of sight. Preparing healthy snacks like sliced apple with peanut butter or homemade trail mix can also help you make better choices. It's also important to set realistic goals and not restrict entire food groups, as this can lead to increased cravings and overindulging.
