How to stick to a diet

Howto stick to a diet

Dieting is not easy anymore, it is more difficult to persevere. Maybe you have lost motivation for months or weeks. If you want to stick to a diet, you have to maintain motivation, resist temptation, and change your methods as much as possible. Follow the steps below to learn it.

Stay motivated

Make a plan and stick to it

Make a plan and stick to it.

 Stay motivated by setting goals and implementing plans. If your goal is just "weight loss", then there is no motivation to have specific goals and plans. It should do this:

First, think about how much weight you plan to lose and how fast you can lose weight. You cannot lose 50 pounds in a month, but as long as you follow the plan, it is still possible to lose 5 pounds a month. Set wedding, beach barbecue, new school year, etc. as the target date.

Make a weekly plan. How much is going to be reduced every week? Choose one day a week to weigh yourself. Don't call it every day, or you will be very anxious.

Make a week's exercise plan. It is not practical to make a one-month exercise plan in advance, but it is feasible to make a weekly exercise plan.

Incentive to stick to the plan by recording diet, exercise, and weight loss every week. Recording will help, but you ca n’t be too tangled with every food you eat.

You can also record your thoughts during the diet and write about which methods are effective and which are not. This will make you more aware of your progress.

Be strong in your heart. 

Whenever you relax, you should remind yourself of the original intention of dieting. Is it to be more stylish in a bikini? Is it because of weight that affects health? Do you want to lose 20 pounds since college? Whatever the reason, remember to remind yourself to stick to the plan so that you can achieve your goals. The following methods can prevent you from slacking:

Imagine what you expect to be and the changes before and after weight loss. When you are unwilling to exercise or want to eat ice cream, think about your ideal state.

Put a sentence on your computer or desk that inspires you. Always remind you of the original intention of dieting.

If you want to return to your previous weight, you can put a previous photo on the desk.

Put a card in your wallet and write the reason for your diet. It allows you to see it often and always remind you why you decided to diet.

Reward yourself when you perform well

Reward yourself when you perform well.

 Perseverance in dieting requires strong perseverance, and you should always encourage yourself. Reward yourself when you perform well so you will be more motivated to persevere. It should do this:

Reward yourself for every 5-10 pounds lost. According to your own weight loss plan, you will be rewarded every time you reach a phased goal. Such as a sundae or a meal you like, this can improve your mood.

If you do well this week, you can reward yourself on the weekend. It is not necessary to eat very healthy every day.

For every pound you lose, you must say to yourself, "You are great." The reward does not have to be related to food. If you can keep on dieting for a month, you can reward yourself with a new pair of shoes.

Don't fight alone

Don't fight alone.

If you find a partner in a dieting exercise, you will be more motivated. With mutual encouragement, you can stick to it. How to avoid fighting alone:

Find a dieting partner. If someone happens to need to improve your body like you, you can exercise together and encourage each other. Work out a fitness plan and a weekly diet plan together to help you persevere.

Join a weight loss group. Participate in the exchange meeting or communicate through the Internet, knowing that there are so many people working with you, you will be more motivated.

If you ca n’t find a partner in the dieting campaign, find someone you can talk to, such as a friend or lover. Let him listen and help you through the tormented period.

Resist temptation

Three meals a day are guaranteed

Three meals a day are guaranteed. 

If you skip a meal, you will feel tired, listless, and lose perseverance. Choose oatmeal and other foods with lasting satiety for breakfast, and avoid eating junk food before lunch. Go home after work or after school to finish eating as soon as possible to avoid snacking.

Breakfast is the foremost vital meal of the day . If you do not eat breakfast, you will be more hungry at lunch and dinner and eat more easily.

Don't cut one meal the next day because you ate too much the night before, as this will lead to an irregular diet.

If the schedule is very full, it is necessary to arrange what to eat three meals a day in advance. Avoid snacking without a meal.

Clean up unhealthy food at home

Clean up unhealthy food at home.

Although you do n’t have to throw away all the food in the refrigerator and the food cabinet, you have to minimize junk food at home and don't let yourself eat it. Check if the food at home is hindering weight loss, can be given to family members, or taken to the company to share with colleagues.

Some foods that you think are unhealthy are actually unhealthy only in excess. For example, if you eat a bottle of peanut butter it will definitely be fat, but it is healthy to eat only one spoonful at a time with celery, you do n’t have to throw away the peanut butter.

Make a shopping list and write only healthy food. When shopping, only buy the healthy food listed on the list, so that no junk food will accumulate at home.

Replace unhealthy food with healthy food. Replace ice cream with yogurt. Prepare some healthy snacks at home.

Take control of your diet when eating out

Take control of your diet when eating out.

Don't think that eating outside can make an exception or continue dieting tomorrow. There must be a lot of temptations to attend a party or have a meal with friends, but do n’t completely violate the diet plan. It should do this:

Eat before you go to the party. If you know that there will be a lot of snacks at the party, fill your stomach with healthy food first, so as not to eat when you are hungry. You can even eat more than usual, and how to eat at home is healthier than at a party.

Take healthy snacks with you. If there are few healthy foods in the place you are going to, such as a movie theater, then you can bring a packet of almonds, grapes or mixed nuts to avoid going to the movie theater to eat cream popcorn.

Choose the healthiest food possible. If you go to a restaurant to eat, order the healthiest food on the menu, such as roast chicken, black rice or salad, instead of fatty and fatty food. Healthy food can also be eaten outside.

Choose healthy snacks and stay away from junk food. There are different options at the party, you can eat vegetables or whole wheat food, do not eat brownies or corn chips.

Try to eat at home

Try to eat at home. 

This is the best way to resist temptation. You can control all the ingredients by cooking. For food, although you can choose a healthier one, you can't compare yourself to cooking. How to increase the number of meals at home:

Become a chef. Cultivating an interest in cooking, you will be more motivated to develop healthy new recipes.

Invite friends to eat at home instead of going to a restaurant. Once you practice cooking, you can invite friends to be guests. Not only save money and health but also enhance feelings.

Have lunch at home or bring your own lunch. At noon on a busy working day, it is possible to forget temperance. If you bring home-made sandwiches or salads, you will not want to eat unhealthy foods too much.

Don't punish yourself

Fall in love with the food you eat

Fall in love with the food you eat.

 Don't force yourself to eat a certain food because of its weight loss effect. Try different recipes and change your diet. Controlling your diet does n’t mean you have to eat what you hate, it means you discover more healthy options. It should do this:

Go to the supermarket or market to buy fresh local produce. Try a new fruit and new vegetable every week and learn to turn it into a delicacy.

Don't eat the food you hate. If you can't stand the taste of tofu or really hate black rice, don't force yourself.

Make your favorite foods healthier. If you love pasta and meatballs, try whole wheat noodles and vegetarian meatballs.

Find a sport you love

Find a sport you love. 

Try dance classes, table tennis, swimming, and other sports. Once interested, it is easier to persevere. If you like running, you will find this is a good sport to enjoy the sun and the beauty. It should do this:

Don't do what makes you suffer. If you hate running, you do n’t have to run. You can walk for 20 minutes every day if you like.

Try new sports. Dance, yoga, or Pilates can be tried, you will find new hobbies.

Comprehensive sports. If you do n’t hate running but do n’t want to run three times a week, you can run on the first day, do yoga on the second day, and swim on the third day. Doing so will keep you physically and mentally active and not boring.

Don't overdo it. You don't have to exercise every day or 5-6 times a week. Take a break when you are tired, then you will enjoy it more when you exercise next time.

Don't be hungry

Don't be hungry.

If you want to eat anything when you are too hungry, you ca n’t stick to a healthy diet. The more hungry, the more impulsive to eat junk food. Starving can also make you weak, tired, irritable, and negative. To avoid starvation:

Eat something every few hours. Do not eat for more than 5-6 hours.

Carry healthy snacks with you.

If you know that the meal time will be delayed, eat healthy snacks first to avoid being hungry.

do not starve. In other words, women can't have less than 1200 calories per day and men have 1500. Excessive dieting can make people dizzy and dizzy, both dangerous and not conducive to long-term persistence.

Occasionally relax once

Occasionally relax once.

Reward yourself when you are doing well. In addition, you should occasionally relax and not put yourself under too much pressure. As long as you are not completely indulgent, relaxing once in a while will make you feel better.

If friends all go to dinner, do n’t be absent even if you know you will eat unhealthy. Gather with friends, even if you eat unhealthy things, you can still do exercise to make up.

Occasionally satisfy my appetite. If you especially want to eat chocolate cookies, it is better to buy them for eating, which is worse than eating all the food in the pantry.

Every 5-10 meals of healthy food, you can relax once. This will allow you to stick to a healthy diet longer.

hint

Small changes have a big effect. Switch to a small tableware to make your food look a little more, you will not eat too much. Eat slowly so that the brain has enough time to know it is full.

Keep junk food away from sight. In this way, you will avoid seeing random eating.

Occasionally relax once. In the long run, it is easier to persevere, because you will not be too stressed.

Find a partner in the dieting campaign and encourage each other to supervise.

caveat

It's necessary to stick to a healthy diet, but don't get too tangled. If you suffer from eating syndrome, seek medical attention in a timely manner.

The diet should be controlled, but not excessive dieting. If women are less than 1200 calories per day, and men are less than 1500 calories, they will suffer from malnutrition and affect their health.