How to stick to your diet plan

Web Developer
Jul 8, 2020
4 min read

First of all, what is a diet plan? Diet is food, sustenance. The word dieting has become associated with negative emotions and feelings. Simply put, a diet plan is a framework of what you consume which is tailor made for your lifestyle, body type and goals to live a healthy life.

The biggest hurdle to a diet plan is looking at it as a punishment. It doesn’t have to be restrictive or unappealing. It is not about turning into a hermit and eating your bowl of salad all alone in a corner. It’s about making small but sticky changes that stay with you. Changes that are good for you. Here are a few pointers that would help you stay on the line.

Make sensible goals: “I will start eating healthy from tomorrow! No junk, no drinks, no desserts!” How often have we heard this and how often have we followed through it? Make sensible and sustainable goals. Something that is conducive to your lifestyle.
Choose what works for you: Don’t fall for the trending diet fads. Focus on eating healthy. A clean, healthy and balanced meal is the only one that can take you to your goals. Plan a diet which suits your health conditions, accessibility of produce, pricing and your lifestyle. You don’t have to shell out half your income, or starve while you are at work. Remember it’s not a punishment!
Enroll your family and friends: You may not be able to do this alone. Yes, I said it! Your circle decides and defines what you choose and what you are able to commit to. If people ridicule you, underplay your need for that change or encourage you to continue unhealthy habits, it’s time you reassess your circle. Have a frank conversation with what you want and need, and if that doesn’t seem to get through, look at the amount and type of time you need to spend with them. Surround yourself with people that motivate and encourage you.
Up your fiber intake: A study proved that just increasing the fiber intake in your diet is a simple and effective way to improve your weight loss. Lentils, steel-cut oats, chickpeas, fruits – add all of these foods into your diet.
Ban the idea of banned foods: You may think about cutting out that daily doughnut or pizza slice, because they are high in calories and fat, but cutting out foods you will still have exposure to is actually antithetical for weight loss. A 2008 study showed that people who restricted themselves from certain foods had a hard time controlling impulses around the food when they end up exposed to it. So again, eat in moderation. Control portion size.
Keep a food journal: Keeping track of what you eat is a great way to document different healthy recipes that you know you like and should make again. It can also help you meet your weight loss goals.
Don’t have a controlled plan: Sometimes controlled diets do work effectively at helping you keep weight off—but this comes at the cost of having to stay on them seemingly indefinitely. Not only do they give you a psychologically negative look at food, but many studies show that people who follow a controlled diet usually gain the weight back right after they end it.
Drink water before eating: Researchers found that drinking about 2 glasses of water can help you lose up to 44 percent more weight. Plus, water has so many other health benefits—from promoting smooth skin to keeping you energized—that there is no reason to skip out on this one.
Eat on time: A study showed that those who ate lunch later in the day actually lost less weight than those who ate lunch—and their other meals—on time. So don’t hold out on yourself. Eat your meals slowly and on time when you get hungry to stay motivated for your weight loss goals.
Eat slow: A study from 2011 found that those who eat quicker had a higher body mass index than those who eat slower. When you eat slower, you are much more in tune with how full your body feels, so you don’t end up inadvertently overeating. So take your time. You’ll end up eating less—and enjoying your food more.
Use smaller flatware: Portion control is a huge aspect of weight loss, but it isn’t always easy to manage how much you are taking, especially at a buffet or restaurant. The secret is the plate size. At all-you-can-eat events, you’ll naturally want to fill your whole plate. The solution? Take a smaller plate.
Eat a high protein breakfast: Eating protein, specifically whey protein, for breakfast helps you feel more full throughout the day, ultimately causing you to eat less overall. This healthy start to the day is a great way to keep you motivated on your weight loss goals; you’ll not only feel less hungry throughout the day, but, due to the energy-boosting benefits of protein, you’ll be prepared for your gym session later. Ditch that cereal and eat protein!
Photograph your progress: In addition to weighing yourself daily, be sure to take a picture of yourself every week or month to document your progress. A lot of weight loss is about body image, as opposed to raw numbers.