If losing weight has been your top goal for a while, then it’s likely that you’ve experienced some setbacks by now. According to a research conducted by the National Center for Biotechnology Information, around 33% people blamed themselves for being incapable of continuing a weight loss plan. In truth, when it comes to losing weight, it is not necessarily about what diet you need to follow but how well you follow it is what matters the most.
Staying motivated through your fat loss journey can be challenging. Sticking to your weight loss plan might seem hard, but with an organized plan and a steady mindset you can breakthrough it. If you are also among the ones that just cannot stick to a diet then this post is made for you. Here is the best advice on how to stick to your diet.
Relish What You Eat
A weight loss plan works when it is strictly adhered to as long as it puts you in a calorie deficit. But what is important is that you enjoy the foods you’re eating when you go on a specific diet. You shouldn’t unnecessarily restrict foods or eat in a way you don’t enjoy. Otherwise you will not stick to your diet.
For example, if you enjoy eating meat but then start following a vegan or vegetarian diet, you’re bound to give up soon. At the same time if you start to follow an elimination diet like the Carnivore diet where all you eat is meat, it will get way too restrictive. That is why your diet should not be made harder than it needs to be. Find a diet that includes the foods you enjoy and you’ll notice that sticking to the diet is a lot easier.
Set Realistic Expectations
Remember that people’s success with weight loss is not the same for everyone. Just because your friend lost 20 pounds in 4 weeks doesn’t mean you should expect the same kind of results. Realize that it probably took your body weeks or months to gain the weight you’re trying to lose due to poor diet and lifestyle choices. You cannot expect to get rid of it in a single week. But this does not mean you should not set big goals for yourself.
Let’s assume you want to lose 50 pounds. Set that as your big goal and then be realistic with the amount of time your body is going to need to reach there. If you stick to your diet consistently you will see good results. An ambitious goal with a weekly realistic target will help you stay motivated. Set a big picture and a weekly fat loss goal and be patient. Stay patient because real sustainable change takes time.
Keep Your Surroundings In Control
What you surround yourself with has a lot to do with how successful you are with your weight loss plan. You can easily control your environment, especially when it comes to the food you stock in your pantry. Think of yourself as a shark smelling blood in the water. If you store unhealthy food, you are most likely going to eat it. You might resist the temptation for one or two days but you will eventually give in.
Don’t put yourself in a position where you have to decide whether you should eat it or not. If you are serious about sticking to your weight loss, the simplest thing you can do is tossing out that bad food. If you have share your home with someone who eats unhealthy food, request them to keep it out of your sight.
Track Your Progress
Take note. You can’t control what you can’t measure. It is important you measure your progress. Tracking your weight and calories is helpful in achieving successful results. In fact, tracking your progress with anything is a good habit to adapt in general. One of the biggest reasons people give up on their weight loss plan is because they feel like there is no improvement. The main reason for this is because they have no noticeable way of quantifying progress.
While it is important to track your progress, it is equally important to not obsess over it. You don’t have to weigh yourself every single day. Measuring yourself on a weekly basis is helpful. You can write it down and take pictures of yourself every week to compare your results. Don’t worry if your weight fluctuates because what is on the scale is not always true. Instead, measure yourself to see how you’re losing inches off your body.
Get Good Sleep
Getting a good night’s sleep can just lighten up your mood and make you feel better overall. Getting decent sleep is also known to regulate your hormones. Not sleeping well does not just make you feel grumpy but also wreaks havoc in your body. Poor sleep decreases the satiety hormone leptin and increases the hunger hormone ghrelin. In other words, when you eat, your body does not get the proper signal that it is full so you keep eating. Lack of sleep makes self-control harder because it increases hunger and cravings and impairs your decision making.
Give Yourself A Cheat Meal or Cheat Day
Don’t we all agree that when somebody tells us you can’t have something, the more we want it. You are more likely going to stick to a diet that includes a cheat meal or a cheat day. Your determination will increase drastically if you include a cheat meal or day in your weight loss meal planner. But remember to limit it for just one day. Depending on how aggressive you are with your goals, choose a cheat meal or a cheat day. You can eat it, just not all the time. It has also been observed that being in a caloric deficit for too long is not very good because your body will eventually adapt to it and slow down your metabolism. At the end of the day, you need to set a goal, pick a diet and have a plan on how you are going to execute it. Remember compliance is the science. The most successful people are the ones who are more compliant. The best diet is the one that suits you and the one you can stick to. It is always a good idea to get a professional to design a diet for you. If you’re looking for someone to design an exclusive diet plan and guide you through your weight loss journey, consult with our licensed medical practitioners at DrNewMed. You can visit our weight loss center in Scottsdale, Arizona or get an online consultation.