The idea of starting a diet can be daunting, especially if you are not mentally prepared for such a change. When the mind is calm and prepared, sticking to a healthy eating plan is much easier. With the right preparation you will be able to effectively reach your goals and you will find it less difficult not to fall into temptation along the way.
Steps
Part 1 of 3: Analyzing Your Thoughts
Step 1. Be aware of recurring negative thoughts related to food
Often our diets fail because of our beliefs about food and eating. Try to become aware of your eating beliefs and make an effort to change your mindset.
- We often think that on special occasions it is right to let yourself go a little. There's nothing wrong with eating a little more from time to time, but be honest with yourself about what you consider special occasions. When events like eating out, business lunches, office parties and other small events all become excuses for binging, diet failure is just around the corner. So try to re-evaluate what can be considered a special occurrence.
- Do you use food as a reward? Many think that after a long busy day it is normal to deserve to go out for dinner or eat a whole tub of ice cream. Look for alternative ways to reward yourself that don't include food. For example, pamper yourself with a long hot bath, buy yourself a new dress or go to the movies. There are many ways to reward yourself without resorting to food.
Step 2. Dissociate food from certain activities
Food is closely linked to numerous rituals. Giving up sugar and fat may not be easy when we emotionally associate them with certain habits. Make a conscious effort to break through these dangerous associations.
- Try to be aware of times when you overeat or make poor food choices, both in terms of food and the things you drink. Do you indulge in Coke and popcorn every time you go to the cinema? Can't you say no to a few glasses of wine on evenings away from home? Can't you imagine a Saturday morning without coffee and donuts? If so, commit to tearing these associations apart.
- Try changing associations by replacing unhealthy foods with healthier ones. For example, when spending the night out, play a board game instead of focusing on drinking. On Saturday mornings, have breakfast with coffee, yoghurt and fresh fruit. If at the end of the day you tend to try to relax by eating, replace food with a good book or some music.
Step 3. Begin to view poor eating in terms of a habit rather than calories
In the long run, you will be more likely to stick to your diet by making a commitment to change negative behaviors rather than simply keeping calories in check. Try to be aware of when you eat and why you do it. Even if it's just half a cookie, ask yourself if you're indulging in it because you feel you've had a rough day. Do you tend to eat because you are hungry or because you feel bored? If you do this out of boredom, try to get rid of this bad habit. Even if you don't overdo the calories, always try to use common sense. Don't eat the wrong foods for the wrong reasons.
Step 4. Get help
Changing is not easy and sometimes we are unable to do it alone. Ask for help from friends and family. Let them know that you are trying to lose weight and ask them to support you. Make sure they know they don't have to invite you to parties where cheap food and alcohol will be served. Also, ask to be able to let off steam with them at times when you feel particularly frustrated or tempted. Share your goals with all the people who live under your roof. Please keep tempting foods out of your sight.
Part 2 of 3: Set Goals
Step 1. Set content and realistic goals
Many people tend to sabotage their diet by setting expectations too high. If you want to be able to stick to your plans, set achievable goals.
- Remember that a balanced diet allows you to lose about 1/2 to 1 pound per week, not more. If you intend to lose weight faster than this, be prepared to fail.
- You should set cautious goals initially, so you will be more likely to be able to achieve them and have the motivation to continue. Poor resolutions such as "I'll eat vegetables every day this week" and "I'll order a salad instead of fries next time I eat out of the house" are good starting points that can lead you on the road to success.
Step 2. Prepare a diary
If you want your diet to be successful you cannot fail to be responsible. Go out and buy a diary to accompany you along the entire journey. Record everything you eat daily and keep track of calories. A tangible account will force you to notice your bad habits and motivate you to develop new ones.
Step 3. Plan your meals
Planning meals and snacks in advance will help you avoid giving in to temptation. In the days leading up to the diet, make a list of the healthy recipes you plan to make. Try to get ahead, for example by buying or cutting the necessary ingredients. If you want, you can also cook soups and vegetables to keep in the refrigerator, they will be very useful for the first week's lunches.
Step 4. Finally appear skinny
Mentally create a lean version of yourself. Many people claim they are less likely to indulge by having a clear picture of what they want to become. If you're looking to get back to your weight a few years ago, you can print some photos from when you were thinner. Hang them around the house to get inspired.
Part 3 of 3: Developing Your Willpower
Step 1. Focus on concrete behaviors
If you limit yourself to analyzing in abstract terms, it will not be easy to develop greater willpower. Reviewing your concrete actions will help you kickstart the transformation.
- Make a list of the bad habits you intend to change. Start with small, gradual changes. Try to commit to abandoning an old behavior for a week, then move on to slowly make new changes.
- For example, decide that after work, instead of watching a show, you will walk for 40 minutes. Make a commitment to stick to your purpose for a week. Over the next few days, you can gradually increase the duration of the exercise, for example by walking for an hour.
Step 2. Prove yourself trustworthy to yourself
On occasions when willpower is still not enough, work to get yourself back on track, even if it can mean having to be particularly hard on yourself. Doing so will help you understand that you are the only one who has the power to change your behaviors.
- Acknowledge and acknowledge any failures. Record them in your food diary. Take responsibility for failing.
- Describe the reasons that led to your failure by highlighting your disappointment. For example, write something like "I ate dessert for dinner because I chose it and feel guilty after I did it". While these may seem harsh words, many find it helpful to make it clear that they have failed. You will feel motivated to make greater efforts to be able to change.
Step 3. Consider giving in to temptation once a week
For some, indulging in an "out of the box" weekly meal can be a great help in staying on the track. A deprivation protracted for too long could shatter the entire project. Sticking to a strict diet may seem more feasible when you know that at the end of the tunnel you can indulge in the coveted food. If you think it might help to control you, consider scheduling a reward meal at the end of the week.
