Many obstacles can interfere with a diet plan, and food temptation is a common issue when trying to stay on track.
For example, many dieters find that weekends are an especially difficult time to stay on track. In fact, researchers have found that the majority of people weigh more on Sunday and Monday than they did on Friday!
While resisting temptation is never easy, there are strategies for the many situations in which it may be hard to resist temptation. But if you are prepared, and have a plan, you can make smart eating choices in every situation.
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Here’s how can you avoid the obstacles that may hinder your weight loss plan!
Plan Ahead
Many people fail at diets because they don’t plan ahead. This means you should be aware exactly what you are going to eat no matter what the circumstances. Having a meal plan already arranged and the food purchased and in the house will make you much more likely to succeed. Make sure you have no unhealthy snacks at home – because if you don’t have access to them – you can’t eat them! And even if you do get off-track sometime, make sure you pick back up where you left off.
Maintain Motivation
Keeping your motivation alive and well is important in order to stick to your diet. Although looking good is great, you should be dieting in order to improve your healthy, wellness and overall lifestyle – in turn, you will reap the health benefits by losing weight and looking great! Focusing on your long term goals are even more important in order to change your mindset completely. Plus, all parts of your body – inside and out — will be in better condition when you lose weight!
Eat Foods You LIKE
If you force yourself to eat items you don’t like when dieting, you are going to fail. Try a variety of new, healthy foods, and you may be surprised at what you wind up loving! Look for healthy recipes online, experiment in the kitchen and just have fun with food. You can eat nutritious foods that are also really delicious. Look online or join a forum to chat with others who are in the same position as you and even swap recipe ideas. Substitute the foods you love currently for ones that are similar but healthier. If you example, trade your ice cream with delicious frozen yogurt.
Keep A Journal
Weighing yourself and also taking measurements of your body every week can motivate you to keep going. When you see those pounds dropping or your body losing inches, you are going to get that motivation and boost you really need. Measurements are more accurate than the numbers on the scales — especially if you are working out regularly — because you are gaining muscle!
Portion Control
Most of those who are on a diet plan become aware of what a “healthy portion” is, and it is easy to underestimate how much we’re actually eating. For example, a six ounce piece of skinless chicken is healthy and low in calories, but if people forget to measure and “guess” at their portion sizes, they leave a lot of room for error. To make your diet successful, don’t guess about how much you’re eating. Use cups, tablespoons, and even a food scale to know exactly what you’re eating and whether or not it is correctly portioned.
Be Mindful
Be sure to eat your food slowly and when you are sitting down. Don’t have any distractions around you and be sure to drink plenty of water too. It takes time for your brain to know you are full so by eating slowly, you are giving your stomach a chance to send the message and you will also be digesting your food better. Remember that you don’t have to eat everything on your plate, if you are full – stop eating! You will be cutting many calories by only eating when you are actually hungry. Water has so many benefits in regards to weight loss, it fills you up, it flushes bad toxins from your body and much more.
Avoid “Emotional” Eating
You had a bad day and when you get home, you toss your diet plan out the window and eat the ‘comfort’ food that makes you feel better -emotionally, but not physically. Of course, this is not a good diet strategy, and eating food as a coping mechanism is a tough habit to break. A number of studies confirm that emotions, both positive and negative, can cause people to eat more than they should . A good strategy is that if you’re stressed, take a walk instead of eating or call a friend who will be keep you on track.
Get Enough Sleep
Not getting enough sleep can affect your weight-loss efforts. In fact studies have shown that those who slept five hours or less a night were more likely to gain weight than those who slept seven hours or more. Try to establish a routine by going to bed and waking up at about the same times every day, even on weekends. Keep your room dark and comfortable, and avoid TV or computers for at least an hour before bed. The better you sleep, the better it is to keep your diet plan on track.
The Small Changes To Aid In Weight Loss
Small changes: the easiest way to avoid temptations is when it comes to weight loss and a healthy diet is all about making small changes that you can live with forever. By incorporating simple changes into your lifestyle, you’ll begin to see how they can add up to aid in your weight loss.
Too enhance your weight-loss and wellness goals, here are the small changes we suggest:
- Reevaluate Your Eating Habits – eating late at night, tasting while cooking or snacking along with your kid’s meals is a big no-no. If you identify a few negative eating behaviors, you can make the changes that will add up to big calorie savings.
- Plan To Succeed – plan ahead by packing up healthful snacks for the times of day that you know you are typically hungry, and can easily stray from your eating plan. You need a strategy for your eating, and that means planning ahead.
- Don’t Shop For Groceries When Hungry! – going into the grocery store when you are hungry is a recipe for disaster. Make a list of healthy foods you like, and make sure your weekend meals include lots of them. The key to success is by simply stocking healthy food in your pantry and refrigerator.
- Eat Meals Regularly – Figure out the frequency of your meals that works best in your life; regular meals at set times help prevent bingeing.
- Stop Eating “On The Run” – Food eaten in the car, out of packages and while standing is a recipe for disaster; in fact, you can wind up eating more that way. By sitting down and consciously enjoy your meals you will find yourself more satisfied.
- Savor Your Food And Eat Slower – Try resting your fork between bites, drinking plenty of water with your meals, and enjoying every savory bite.
- Treat Snacks Like “Mini-Meals” – instead of empty calories and unsatisfying snacks, turn them into ‘mini-meals.’ The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.
- Take The Pressure Off Yourself – putting unnecessary pressure on yourself to diet ‘perfectly’ can be just as detrimental as not dieting at all. It’s important to get the right balance for your well-being in order to succeed in the long run.
- Get Moral Support – Exercising with a friend or joining a fitness class can help you stay motivated. In addition, for any particular diet plan you are on, there is most likely an ‘online’ forum that you can join – either on social media or other websites — with like-minded people who understand the diet and fitness journey you are on!
- Stay Hydrated: If you drink lots of tea and coffee at work during the week, you might drink less at the weekend and mistake your thirst signals for hunger, so make sure to drink plenty of water
- Monday Weigh-In: Weighing yourself straight after the weekend could be a great incentive for sticking to your diet!
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By keeping in mind the tips above, you can successfully avoid temptation and stay on track!
It’s also important to remember that results do not happen overnight, and your new lifestyle is going to take time and commitment. By simply starting and staying focused, you will be seeing amazing results in a matter of time – and you’ll be so proud of yourself for the willpower to stay motivated!
