Easy methods to Begin and Stick To a Weight-reduction plan

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How to Start and Stick To a Diet

Learn How do I start a diet? is hard but learn how one floor to a diet is even harder.

Nutritional motivation is easy to come by for the first few weeks – your weight is dropping, hunger rarely arises, and you wonder why you didn't start earlier. However, after a month or so, the weight loss comes with seizures and beginnings, the motivation fades, and you start to wonder why you are? can't seem to lose weight even though they eat the same amounts of the same foods. Unfortunately, most people throw this into their hands.

That does not have to be that way.

Below are 10 strategies that will make sticking to your diet a breeze.

If you want to know once and for all how to start and stick to a diet, this is the article for you.

1. Remember your why

When tempted to deviate from your diet or exercise plan, remembering why you want to lose weight in order to stay on track is a strong guideline.

However, the real magic comes when you take your "why" and vividly imagine a future event that linked to your goal – a call from strategy scientists episodic future thinking.

For example, let's say your wedding is approaching and you want to make sure that your dress or suit is a good fit for the big day. Every time you're tempted to stop your diet, take a second to remember why you want to lose weight and imagine things like:

  • Where you will be on your wedding day.
  • How happy you will be to see your closest friends and family.
  • How satisfied you will be with the event, including the room decorations, the overall wedding reception, and your dress or suit.
  • How satisfied you will be with sticking to your diet and exercise plan, and how safe you will feel in front of all of these people.
  • How comfortable you will feel having your picture taken, knowing you have achieved the body you want.

Do this for as long as it takes feeling that day – taste the flavors and smell the smells – and research shows Your clear vision of success can outshine the glow of immediate satisfaction.

If you want to learn more about how episodic future thinking can help you stick to your diet, check out this article:

Use this simple thought trick to instantly increase your motivation

2. Avoid the "Shiny Object Syndrome"

Most people look forward to starting a new, trendy diet, especially when it is billed in the media in response to all of your weight loss problems. Be it that Keto or Carnivores Diet or any nonsense caused by a doctor or professional athletes, the idea of ​​a new, better diet attracts people like a butterfly in the trash can.

And when you're excited about it, it's easy to stay motivated.

After a few weeks of diet, however Diet motivation tends to fade – especially if you come across a snafu who accidentally overeat or meets you at a party Weight loss plateau.

At this point, most people lose faith in what they are doing and start looking for the next one.best diet for meThat promises to help them lose a ton of weight in no time.

Jumping from one thing to the next in search of the hottest solution to your problem is called pop psychology Shiny Object Syndrome, and it's a surefire way to sabotage your weight loss.

There is a simple solution: find a proven weight loss diet and stick to it.

While consistency is really the main part of weight loss, it can also be achieved more easily as you familiarize yourself with your new way of eating.

Moderate but steadfast change trumps aggressive short-termism any day of the week. So before you commit to exercising like a man possessed and starving yourself daily, remember to give yourself a little leeway in the beginning.

If you want to learn more about the best diet to lose weight, check out this article:

The absolute best diet for weight loss

3. Plan your meals

It is estimated that we make around 35,000 decisions every day. As the day goes by and the number of decisions we make increases, we begin to suffer Decision fatigue– the limited ability to make rational, pragmatic and prudent decisions.

Because of this, it can be difficult to make healthy dinner choices after a long day at work and why you often order takeaway pizza instead of cooking the salmon that was waiting in your fridge.

The easiest way to get around this is to get all of this out of your mind and plan your meals in advance.

That way, you'll never have to spend time preparing your meals when you're already tired and you'll always have healthy, nutritious food on hand to help you meet your weight loss goals.

In other words, once you have a meal plan in place, all you have to do is decide whether or not to follow it, and that's a lot easier than thinking about what you are going to eat and how much you are going to eat at each meal.

If you want to learn more about meal preparation, check out this article:

The definitive guide to effective meal planning

4. Optimize your environment

Our environment influences our actions and our decisions in innumerable and invisible ways.

For example, Studies show that high-priced starters on restaurant menus tempt us to order more expensive dishes and show men pictures of women in bikinis makes you act more impulsively.

When it comes to dieting, you can take advantage of this by changing your surroundings to make good habits easier to adopt and bad habits more difficult to maintain.

For example, when you want to eat more nutritious foods, put them in the front and center of your fridge, kitchen or pantry. This will keep them updated and make them easy to access when you are hungry.

And if you want to eat less junk food, move it to the back of a hard-to-reach cabinet so it's harder to get to.

If you want to learn more about how optimizing your surroundings can help you lose weight, check out this article:

How you can achieve your goals faster and easier with "Environment Design"

5. Track your progress

persecution Your progress is one of the best ways to keep yourself motivated to lose weight.

Not only does it allow you to see written down the positive decisions you make, but it also gives you real numbers that show you are on the right track.

If you want to be successful with your weight loss goals, you need to follow up. . .

  • Your average weight every 7 to 10 days
  • The number of Calories in all the food and drinks that you drink every day (if you follow a meal plan, it will take care of itself)

And if you want additional motivation and data to quantify your results, measure them too. . .

  • The size of your waist every week
  • How you look every week (with progress pictures)

If you want to learn more about how to track your weight loss, check out this article:

What is body composition and how do you measure it?

6. Eat lots of protein

One of the biggest nutritional barriers people face when cutting back on calories for fat loss is simply old hunger, and eating a high protein diet is one of the best ways to counteract this.

Specifically, research shows that increased protein intake decreases appetite by several mechanisms, including Modify hormones favorably related to hunger and abundance.

Not only this satiating effect applies to a high-protein diet in general, but also to individual meals: research shows that high protein meals are more filling than high fat meals, which means you'll feel full longer and are less likely to overeat.

If you are quite overweight (20 +% body fat in men and 30 +% in women), you can eat 1 gram of protein per pound of body weight while you are calorie deficit and doing well, and when you are relatively lean and when you are trying to To get leaner, 1 to 1.2 grams of protein per pound of body weight is best.

If you want to learn more about the benefits of a high protein diet, check out this article:

The top 4 scientifically proven benefits of a high protein diet

7. Exercise regularly

As long as you've stopped your diet, you probably already know this to do Regular exercise will help you lose weight faster (and most importantly: care for Muscle).

What you may not realize, however, is that regular exercise also makes it easier for you to stick to your diet.

In one recently study 2,680 young adults conducted by scientists from the University of Texas at Austin were given a 15-week training plan lasting 30 to 60 minutes Cardio exercised three times a week and told not to change their normal eating habits.

Despite these instructions, the 2,000 participants who completed the entire exercise program began to eat healthier, more nutritious foods and avoided high-calorie junk foods and beverages.

In addition, it appeared that the longer or more intense their training, the better the participants' diets improved.

It's not clear why this happened, but the researchers' best guess was that the success of an exercise program can motivate you to pursue healthier habits in other areas of your life, such as: B. a healthier diet.

In other words, nothing is as successful as success. When you feel like you are making progress in one area of ​​your life it often gives you the motivation you need to make other positive changes.

While many people think of losing weight as an insistent game of turning the plates, it's more of a chain reaction that gets easier when your diet and exercise habits reach critical mass.

If you want to learn more about how to lose weight quickly with exercise, check out this article:

The Complete Guide to Safe and Healthy Fast Weight Loss

8. Practice mindfulness

Mindful eating is a technique designed to help you gain control Your eating habits and improve Your relationship with food.

Mindful eating includes . . .

  • Eat slowly and focus on every single bite
  • Pay attention to your hunger signs and only eat until you feel full
  • Focus on things like the taste, texture, smell, and appearance of your food, as well as how it sounds when you move it around in your hands or chew it in your mouth
  • Approaching food as if it was the first time you tried it and giving up all previous experiences with an ingredient

While this may all sound a little "woo woo", research shows Mindful eating can help you improve Your unhealthy eating habits and help you better be liable to every diet strategy you pursue.

Basically, it's about not eating distractedly (which usually leads to overeating and underestimating your meals). Spend less time scrolling through your phone, chatting with friends, watching TV, and focusing more on your food.

If you want to learn more about the benefits of mindfulness, read this article:

What 20 studies say about the health benefits of meditation

9. Take diet breaks

Common sense would tell you that if you want to lose weight as quickly as possible, you are strictly on one Calorie deficit until you like what you see in the mirror.

However, this is not quite how weight loss actually happens.

Studies show that you are taking short breaks from your diet and increasing your calories to maintenance levels (your TDEE) can help you lose more weight than if you were continuously dieting. It will also help you maintain the weight after you stop dieting.

This is not because dieting breaks are "fixing" your metabolism, optimizing your hormones, or some other foldable doodle you hear from fitness experts. The reality is much simpler – dieting breaks give you mental breather from dieting, which will improve your ability to stick to your diet when you start cutting again.

A good rule of thumb is that if you need to diet for more than 3 months to reach your goal weight, plan on a 1 to 2 week diet break every 6 to 8 weeks.

If you want to learn more about how to use diet breaks to lose weight, check out this article:

Research Report: Can "Cheating" About Your Diet Help You Lose Fat Faster?

10. Limit alcohol

drink alcohol lowers Your inhibitions and tarnished judgment which can lead you to make poor eating decisions.

This is doubly bad for weight loss because. . .

  1. You are more likely to eat high-calorie and high-fat foods than healthy options like fruits and vegetables after you've eaten skin full.
  2. alcohol blocks Fat oxidation, which in turn speeds up the rate at which your body stores dietary fat as body fat.

If you are drinking while on a diet and still want to lose weight, moderation is key. Use the following Nutrition tips to protect yourself from excessive fat storage:

  • Do not consume more than 10% of your daily caloric intake as pure alcohol (ethanol). This usually equates to around one to two drinks a day.
  • Don't consume alcohol more than a day or two a week. While you technically can When you drink more often without getting problems, most people find it more difficult to stick to their diet and achieve their goals.
  • Limit your dietary fat intake to no more than 25% of calories on the days you drink.
  • Stay away from high-carb drinks like beer and fruity foods. Dry wines and spirits have the fewest “trailer” calories.

If you want to learn more about how alcohol affects weight loss, check out this article:

Does alcohol consumption affect weight loss and muscle growth?

+ Scientific references

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