You are aware that your weight is out of control. However, when it comes to starting a diet, you are very good at making excuses! If you’re tired of making excuses like “I’ll start next Monday,” “I’ll start right away for my friend’s birthday!” and “I promise I’ll start a diet after eating this cake!”
1.Modify Your Dietary Habits
Rather than following the “I’m starting a diet” logic, try to permanently change your way of life. If you consider your weight loss effort to be a one-time event, “dieting” can become a much more difficult and constantly postponed cycle for you. Instead, imagine your earnings while sharing the excitement of a change that will drastically alter your life. Even imagining how different foods, more exercise, and a healthier body will make your journey easier. But you must be patient; this change will not occur overnight. So don’t try to give up everything you love for your new order all at once; instead, give yourself some time. Over time, your body will adjust to this new way of life.
2.Another Fantastic Day, Let’s Get Up!
It’s time for breakfast! Your primary school teacher was correct! Breakfast is the most important meal of the day! Start by snacking on something that will help you prepare for the day, even if it is only a little in the morning, if you want to stay motivated in the diet. If a traditional breakfast like eggs and cheese doesn’t wake you up, 1 cup of milk, whole grain cereals, 1 fruit, or 1 handful of raw almonds can be your best friend for recharging your batteries.
3.Papers and Pens, Please!
If you want to lose weight and set goals, get your notebook and pens ready! Because this notebook will become your best friend, knowing all of your secrets. Fill out the first page with your desired outcomes. Let’s face it, the goals we’re discussing aren’t just about losing weight! Be sure to include everything you want in your writing, such as being happier, regaining your self-esteem, and getting a size smaller in those pants you’ve been eyeing. Leaving your goals aside, how long can you not only diet but also live life to the fullest? This will allow you to concentrate on improving someone who is neither your quality nor yours, as well as help you keep going for a longer period of time and increase your motivation.
4.Be Careful with What You Buy!
Begin by stocking your refrigerator with nutritious foods. So, what if the only things you can find for a snack when you go around the house are fresh fruits and vegetables, which can become a habit for you over time? When shopping, be sure to examine the contents of the materials you receive. Remember, the fewer ingredients listed in a product, the closer that product is to natural.
5.Pretend You’re a Baby to Boost Your Metabolism!
Yes, you did not mishear me! Pretend you’re a baby to boost your metabolism! No, no, I’m not referring to the part where the food is sprayed. If you observe the behavior of babies in your immediate vicinity, you will notice that they must feed frequently and in small amounts. Some people believe it is acceptable to starve for hours in order to lose weight. Consuming small meals every 2-3 hours, on the other hand, shifts your metabolism into fat-burning mode. This method of feeding will also keep you from going hungry.
6.Bring a Rainbow to Your Plate!
I’m not sure it lasts as long as a diet that consumes the same nutrients all the time! But the reality is that this can not be sustained as a way of life! Instead, why not just color your plate with all of the food groups? A little lean protein, such as chicken breast or fish; complex carbohydrates, such as whole grain foods; and the power of fresh fruits! Abracadabra! Here’s your magical plate to help you shed pounds! Have a delicious meal!
7.Pay Attention to Your Stomach!
Liken your relationship with your stomach to a romantic relationship. You’ve never listened to what he said before, and look where you’ve ended up! It’s time to make amends, and then some! Your stomach is similar to a woman. It never tells you what to do or that you need to fix it when you make a mistake; you have to understand it and make amends. Instead of waiting until you go into a coma to stop eating, check in at regular intervals to see if this food is sufficient for you.
8.Drinking Too Much Fluid Doesn’t Mean You’re Getting Enough Water!
“I don’t drink enough water, but I drink way too much tea and coffee.” Sorry for the incorrect response! First and foremost, let’s face it: no drink can ever replace water! Water is your best friend when it comes to establishing a healthy diet. A little tip for you: our brain’s open-satiety center and thirst center are located next to each other. So, when you think you’re hungry, you might actually be thirsty. When you’re hungry, drink one glass of water and see if you’re still hungry. Water will not only satisfy your hunger, but it will also make you feel more energetic, help you get rid of toxins, and increase your metabolic rate, allowing you to lose weight!
9.Place a Bet on Yourself!
You don’t need friends to have a squabble! You can add a sweet thrill to your goal by betting against yourself! Remember the promises you made to yourself when you lost motivation or wanted to give up. Or weren’t you the one who argued that you’d make it before you made that bet?
10.Taste the Food!
Don’t get hung up on the term “diet”! What matters is that you drastically alter your life and preferences, beginning with your eating habits. While you’re preoccupied with filling your stomach without tasting what you used to eat, it’s time to start enjoying what you eat! When you’re given food, chew it slowly. You don’t have to do this at a specific time; just chew it until it’s digested and tastes good. Keep in mind that chewing is the most important action that also makes you feel full.
11.Compliment Yourself!
One of the most effective methods for increasing motivation is the reward-penalty system. Rewarding yourself for each goal you complete can help boost your motivation.
12.Demonstrate the Change
Make a change board for yourself at home, and take a photo of yourself every week from the first day of the diet and hang it on the board in the correct order. As a result, you can see the difference in your body more clearly and increase your motivation week after week!
13.Start Preparing for the Party!
Who can say no to a fun party with your friends to celebrate your success? Prepare a fantastic celebration for the day you achieve your goal! Of course, what you’ll be carrying on your renewed body that day is also crucial! Perhaps you can buy the outfit you want to wear that day and hang it in the first row of your closet so you can see it every day!
14.Be Prepared in the Event of an Emergency!
The plan you devised for yourself is fantastic! However, in an emergency, it is critical to have a backup plan in place so that you do not lose motivation! Keeping healthy snacks on hand may be the best plan you can devise to avoid dangerous bingeing when your day does not go as planned.
15.Don’t Disallow Yourself!
Bans are always the more appealing option. So, instead of tempting yourself, completely eliminate high-calorie and fatty foods from your diet! Instead, remind yourself that you have the right to do so once in a while, but that it is best to consume it in small amounts.
16.Learn from Others’ Successes!
Self-esteem is greatly boosted by success stories from people who have walked in your shoes. You can carve out a path for how to deal with the same situation when it happens to you by reading their stories and learning how they deal with difficult situations and stay motivated! Who knows, maybe you’ll be the next success story!
17.Appreciate Yourself!
You make time for everything in life, but you’re not very good at taking care of yourself! Stop being lazy and get in the kitchen to do yourself some favors! Preparing food in the dimensions you desire, rather than consuming foods whose contents you do not know, will not only help you lose weight quickly, but will also contribute to the development of healthy and delicious recipes for yourself!
18.Be Prepared for Stressful Situations!
Things didn’t go as planned today; you were late for meetings, got caught in the rain, and spilled 1 cup of coffee on the project you’d been working on for days! So, what’s next? Do not use your stress as an excuse to go out and buy a massive chocolate cake from the bakery next door! This type of emotional eating disorder can strike at any time. In such situations, try to come up with alternative solutions for yourself. A 20-minute walk in the fresh air with your dog can make you happier than a massive chocolate cake that you’ll regret later!
19.Simplify Your Life!
You’ve just gotten home from work and you’re exhausted. Currently, it appears that ordering food from outside is the most practical option. However, you are determined to keep your promises to yourself! Prepare your food ahead of time to be ready for such situations. Preparing your food ahead of time and storing it in pieces in the freezer will make dealing with such situations much easier.
20.Be Content with Your Portions!
While a hand-sized piece of meat on a large plate may appear quite small to you, the same amount of meat on a slightly smaller plate and garnished with boiled vegetables may appear to be too much for you to finish. Use little tricks to make yourself happy with the portions you need to eat! One of the most practical solutions for portion control is to use smaller plates and healthy garnishes.
Reference and citation:
- Healthy Eating for a Healthy Weight
https://www.cdc.gov/healthyweight/healthy_eating/index.html - How to Build a Healthy Eating Pattern
https://health.gov/sites/default/files/2019-10/DGA_Healthy-Eating-Pattern.pdf - How Should I Start?
https://www.takingcharge.csh.umn.edu/how-should-i-start