How to Adhere to a Specific Diet

It is easy to plan for your diet, but it is hard to stick to it. Over time, you lose your enthusiasm for sticking to your weekly or monthly plan, so you should avoid different temptations and make your diet more catalyst. Here are some steps to help you stick to your diet:

Self-stimulate

Plan it and make sure you stick to it

You should set your goals in front of your eyes to motivate yourself to reach them. For example:

You should make a specific plan if your goal is to “lose weight,” maybe you should:

  • Determine the weight you want to lose VS the time you want. Make your measurements practical and realistic. You can’t lose 50 pounds in one month, but you can lose 5 pounds at that time if you commit to your plan. You may want to set a deadline to reach your goals, such as your wedding or beach party with some friends, or the start of the new school year.
  • Make a weekly plan. How much do you want to lose weight every week? Set a day of the week to measure your weigh, instead of measuring your weight daily and getting obsessed.
  • Create a weekly physical training plan. It is easy for you to plan your physical exercises weekly rather than trying to plan it monthly. Do not exaggerate the amount of exercises you can performed.
  • Record how much weight you lose on a weekly basis, as opposed to your workouts and the amount of food you ate. This will help you monitor your plan, but avoid becoming obsessed with recording the results.
  • You can write down your thoughts on diet and training plan on your personal blog, helping you communicate with yourself and your goals.

 

Be strong

Whenever you feel weak, remind yourself of your specific goals, remember that you are losing the weight that’s negatively affecting your health, remember that summer is approaching and you will be wearing beach clothes. Whatever your goal, remember it seriously, and stick to your plan. Here are some tips to keep your will strong and stable:

  • Imagine the final shape of your goals as if you were seeing two pictures of yourself before and after achieving your goals. Whenever you have any temptations, imagine this picture in your mind.
  • Keep some motivational quotes around to your desk, computer and refrigerator. This will help you focus on your goals and stick to your plan.
  • If you want to revert to your previous weight, then place your photo currently on your desk.
  • Keep a list of reasons to reach your goals in your wallet or purse, read it occasionally.

 

Reward yourself

Reward yourself within every phase of achievement, so you can stay motivated and can continue to stick to your plan. Here are some tips on how to do this:

  • Reward yourself for every 5 or 10 pounds you lose. Set yourself a reward system based on the weight you want to lose. You can reward yourself by eating your favorite meal or getting the sweet you love.
  • Reward yourself with the food you want every weekend, if you stick to your healthy diet throughout the week.
  • Remind yourself how wonderful you are for your commitment to work hard to reach your goal. The rewards are not necessarily in the form of food, but you might buy yourself a nice pair of shoes or something.

 

Don’t try it alone

Try to get a partner who sticks to the same specific diet so you can motivate each other. Here are some tips to ensure this happens:

  • Find a suitable partner for your diet. Share tips and experiences with someone else who is trying to improve their diet like you. Go for training together on a common schedule, and plan your weekly meals together.
  • Join a weight loss group. Whether you are joining one of these groups physically or just following up on social media, you’ll feel excited and competitive.
  • If you can’t get a suitable partner for your diet, try to have someone who supports your self-confidence, whether it’s a close friend or your partner. This will help you focus on your goal and stick to your plan.

 

Avoid temptations

Make sure to eat three meals a day

  • If you reduce the number of meals, you will start feeling lazy, hungry and tired, and you will lose your enthusiasm. Eat oatmeal for breakfast to keep you full until lunchtime. Have dinner as soon as you arrive home.
  • Remember that breakfast is the most important meal of the day. If you ignore your breakfast, you will feel more hungry when it’s time for lunch and dinner.
  • Don’t ignore any of your meals to make up for what you had the night before.
  • Plan your daily schedule based on your three meal schedules to avoid tempting foods that may come in your way.

 

Get rid of the greasy foods in your home

  • All you must do is reduce the number of unhealthy foods in your home, so you are less likely to eat them. You don’t have to throw food in the trash, you can give it to a relative or someone in need.
  • You should know that there are some foods that is considered unhealthy if it is too many. For example, you can eat one tablespoon of peanut butter instead of a full jar.
  • Start buying only healthy food when you do your grocery shopping, so unhealthy food won’t be in your home.
  • Replace all the unhealthy food with a healthy one. Replace ice cream with fresh yogurt, but remember to keep some snacks in your home just in case or to eat them occasionally.

 

Control the food you eat outdoors

  • You may think that it’s normal to go out of your diet tonight because you are out of the house at a party or with friends, as you will make up for it later. But you should stick to your plan even outside the home, here are some tips on how to do that:
  • Eat before going to the event you are attending. Have a full meal before you go out to face the tempting foods that are common at any party. You can also eat bigger meal than usual to help you not feel hungry.
  • Bring your snacks with you. If you go somewhere that lacks healthy food like the cinema, bring a bag of dried fruit or nuts to avoid eating snacks.
  • Choose the healthiest food on the menu while dining out. Choose items such as grilled chicken, brown rice, and salads.
  • Eat healthy snacks. When you are at a party, try eating roasted snacks or vegetarian foods instead of eating unhealthy foods.

 

Eat at home as much as possible

  • Try to eat your meals at home as much as possible, so you can control what you eat. This doesn’t happen outside even when you eat healthily. Here are some tips to controlling your diet at home.
  • Be a good cook. Learn to cook and develop your skills and passion for it, so you can get excited about cooking your own healthy recipes.
  • Invite your friends to eat at home instead of dining out. So, you and your friends save money as well as eat healthy food in a more cosy atmosphere.
  • Eat at home or bring food to work. When you bring food to work with you, you will avoid going for quick and unhealthy meals.

 

Avoid punishing yourself

Love the food you eat

It is not useful nor healthy to have a diet based on fast foods Try different, low-fat recipes. Learn about the different types of healthy food that helps you lose weight while enjoying it. Here are some tips:

  • Buy fresh fruit and vegetables from the market or grocery stores. Set a goal for yourself to try a new variety every week and learn how to incorporate it into your diet.
  • Avoid types of food that you hate. Don’t eat the food you hate and don’t force yourself to eat it just because it’s healthy.
  • Learn how to become more creative about your meals. For example, if you like to eat spaghetti with meatballs, then try brown pasta ” full grain” with vegetarian or low fat meatballs.

 

Do the physical exercises you love

Join dance classes, or practice your favorite sport like tennis or swimming. Go every morning for a run as an opportunity to enjoy the sun and the surrounding landscape. Here are some tips on how to do that:

  • Don’t torment yourself with physical training. If you hate running, don’t go for a run. In return go for a walk every day for 20 minutes.
  • Try new exercises you have never done before. Join dance, yoga or Pilates classes, and discover new things you haven’t experienced before.
  • Diversify your workouts. You can go jogging once a week, go to yoga another day, and the third day go for a swim. This is how you stay fit and don’t get bored by repeating training.
  • Don’t overdo your workouts. You don’t have to exercise daily. You should give your body the right time to rest.

Don’t starve yourself

If you feel hungry, you won’t be able to stick to your diet. Feeling hungry makes you feel weak, tired and nervous. Here are some tips to avoid feeling hungry:

  • Eat a meal or a small amount of food every few hours. Do not go for more than five to six hours without food.
  • Keep healthy snacks wherever you go.
  • If you know that you will be eating lunch or dinner late, then you should eat a light meal in the middle of the day to avoid feeling hungry.
  • Do not reach the stage of feeling hungry. Your daily calorie intake should not be less than 1,200 calories for women and 1,500 calories for men, otherwise, you will feel hungry, tired and at risk of going out of your diet if this recurs.

 

Eat a delicious meal that you love from time to time

  • As well as rewarding yourself for your commitment, you can also get short breaks from your new diet, and return to the foods you desire. It is important to be careful not to go back to the old diet once you do.
  • If your friends go for an unhealthy meal, you can go with them for company but try to find an alternative healthy choice. Or have the same meal with them and then go for exercise later.
  • It is okay to eat a piece of chocolate if you want to, rather than eating all the food you have in return.
  • Eat a meal of your choice. This makes you pay more attention to eating healthy meals as a reward in return.

 

References

↑ http://zenhabits.net/17-arse-kicking-strategies-to-stick-to-your-diet-and-get-fit/

https://www.rd.com/health/diet-weight-loss/ways-to-lose-weight/

https://www.fredhutch.org/en/news/releases/2012/07/want-to-lose-weight–keep-a-food-journal–don-t-skip-meals-and-a.html

https://www.webmd.com/women/features/weight-loss-tips#1