The Fastest Thing You Can Do Right Now to Stick To Your Diet Is To Complete This Free 'Action Assistant'

This is the most comprehensive guide on the internet to help you stick to a diet, but sometimes you just want to cut straight to what works ... 

... and what works is our 'Action Assistant' which we're giving you free access to right here.  

Below, you will see a form to start filling in.

You don't need to provide your name or email address and all data is anonymous.

The questions on this form have been proven in scientific studies to help people improve their eating and stick to it even after one year. It's wild!

All it takes is the time for you to think about your best answers. 

So, use our 'Action Assistant' to get yourself into consistent action, and later, when you've got time, come back and read the full guide to get all 36 of our tips and strategies.

(Chances are, you wont even need them after using the Action Assistant)

What does it mean to 'stick to a diet'?

The word “diet” can have multiple meanings. It is used to describe short-term dietary changes as well as general eating habits.

When referring to a diet for weight loss or another specific purpose, it means following a certain nutritional plan or regimen. This kind of "dieting" may involve temporarily eliminating certain foods, or reducing the intake of calories and macronutrients like carbohydrates and fat. 

For example, the popular ketogenic diet involves drastically reducing carbs in favour of a high-fat intake.

Alternatively, when using the word “diet” to refer to one’s typical way of eating, it can be used as shorthand for a food pattern that is habitual and sustainable over time such as veganism or a gluten free diet.

To successfully lose weight by sticking to a diet, it’s important to start it off with a chance for success, and to be aware of common obstacles that get in the way. The plan needs to include a way to overcome any potential challenges to avoid becoming part of the 26 percent of people (Reference) who give up on their diets before reaching their goals.

A few easy terms and ideas to know and understand

  • Healthy Habits
  • Mental Contrasts
  • Mind Command (Implementation Intention)

The brand new and proven way to get results from your diet and eating for life

A simple "mind command" has been shown to increase peoples’ motivation and lead to lasting healthy changes in their behaviour.

The idea behind these "mind commands" is that the typical obstacles and struggles we have when trying to create new healthy habits can actually help us achieve our goals. The process is quite simple. It starts by imaging the positive future we want and then to identify and imagine what could get in the way of making that happen.

This simple mental process provides the direction and energy needed to achieve our goal. 

And before discounting this as being "too easy" to be effective, there's 20 years of scientific research showing that it works.

The Science Behind Healthy Mind Commands

These "mind commands" are based on two decades of research in the science of human motivation.  Studies have shown that using these "mind commands" can reduce stress, increase work engagement, find solutions to problems, and support adult weight loss. 

It has also been shown to work in managing time more effectively, reducing alcohol consumption, and having better relationships.

Children and adolescents who use it get better grades in school as well as enhanced enthusiasm towards education.

Eating Healthier and Sticking to a Diet

In one study, researchers tested the effects of combining “educational information” with "mind commands" on eating fruits and vegetables. 

A 24-month randomized controlled trial was conducted with 255 women, ages 30 to 50. All women received the same educational information, and then those in the information plus "mind command" group also learned to create their own "mind commands" using what is officially called "mental contrasting with implementation intentions".

The study participants each reported serving sizes of fruits and vegetables per day in daily diaries during one week at baseline, and then at week, 1, 2, 4 and then 24 months (2 years) later. 

All participants ate more fruits and vegetables than at baseline within the first four months after learning and using the “mind commands”. Two years later, those who had used "mind commands" had kept up their higher intake of fruits and vegetables, whereas the people who only received the educational information had returned to eating what they started with.

It’s clear that adding "mind command" training to educational information had a greater effect for long-term behaviour change compared to purely educational information alone. The results indicate that a combination of education and "mind commands" are essential for healthy and lasting behaviour change.

Stadler G, Oettingen G, Gollwitzer PM. Intervention effects of information and self-regulation on eating fruits and vegetables over two years. Health Psychol. 2010 May;29(3):274-83. doi: 10.1037/a0018644. PMID: 20496981.https://pubmed.ncbi.nlm.nih.gov/20496981/

"Mind Commands" also help people with diabetes improve their diet and form healthy habits

In another study with people that have type-2 diabetes, "mind commands" were used to help people stick to their diets and improve self-care. Within just one month, the people using "mind commands" improved their self-care and also lost more weight compared to those who only visualised a positive future.

Overall, this evidence suggests that mental contrasting with "mind commands" provide an effective, low-cost alternative for promoting diabetes self-management.

This simple technique does not require special guidance or intervention from health professionals and people can be guided to create their own "mind commands" using online tools, like our "Action Assistant" below.

Adriaanse MA, De Ridder DT, Voorneman I. Improving diabetes self-management by mental contrasting. Psychol Health. 2013;28(1):1-12. doi: 10.1080/08870446.2012.660154. Epub 2012 Feb 27. PMID: 22364109. https://pubmed.ncbi.nlm.nih.gov/22364109/

It even helped people with stroke lose more weight and become more physically active

Stroke is a leading cause of physical impairment and people who have suffered a stroke have an increased risk of having a second stroke, so it is important to reduce their risk by increasing physical activity and improving their diet. A recent study explored whether teaching "mind commands" based on mental contrasting (MC) with implementation intentions (MCII) could help stroke survivors become more active and lose weight.

183 stroke survivors were included in the study. The participants were split into three groups. One group was given unstructured information, another group was given structured information, and the third group was given structured information combined with "mind commands".

After 50 weeks, it was found that those in the "mind command" group had significantly better physical activity levels than the other two groups, and they also lost more weight.

Teaching stroke patients how to use "mind commands" was effective in improving secondary stroke prevention by enhancing long-term physical activity levels and reducing weight.

Marquardt MK, Oettingen G, Gollwitzer PM, Sheeran P, Liepert J. Mental contrasting with implementation intentions (MCII) improves physical activity and weight loss among stroke survivors over one year. Rehabil Psychol. 2017 Nov;62(4):580-590. doi: 10.1037/rep0000104. PMID: 29265873. https://pubmed.ncbi.nlm.nih.gov/29265873/

Who can use these mental contrasting "mind commands"?

Mind Commands can be used for any kind of behavioural change - from improving your diet and promoting health, to excelling at work, taking care of family, or leading a happier life. It's suited for people who feel stuck, those with a challenge they're facing, and even those whose lives appear fine, but could still improve with the help of a "mind command".

How to create your own "mind command" designed to help you achieve your specific goal?

We have created an online "Action Assistant" to guide you through the process of creating your own "Mind Command". 

First, read through the following instructions, and then use the free "Action Assistant" to complete the process. There is no need to enter your name or email and the "Action Assistant" is anonymous.

When preparing to use these "mind commands", keep in mind that they are unlike any other exercise. Instead of using logic and willpower, these "mind commands" call for reflection and visualization.

To begin with, create the right environment by bringing yourself into this moment with a sense of peace. Shut out distractions; this time is yours. Clear your thoughts and give yourself the space to activate your imagination.

  1. Goal: What do you want?

Think about the goal you have for your diet, eating and health. What is it that you want to achieve? The best goals are ones that you desire, align with your values, and are challenging, but possible. Think about your goal and what you will need to do in order to achieve it.

For example, my goal is to fuel my body with healthy and tasty food, get strong, and also lose 10 pounds of body fat and I will focus on achieving this goal over the coming weeks or months. To achieve this goal, I must work hard, put automatic habits in place to change my behaviours, and stay disciplined and dedicated to the task ahead.

  1. Imagine what Your Life with be Like once you've achieved your goal

Think of what it would feel like once you've achieved your goal, and sense the joy and satisfaction that comes with having achieved it. Visualize this feeling in clear detail. How does it feel?

To make progress toward your goal, it's important to focus on this outcome. Allow it to pull you forward. Acknowledge the hard work that needs to be done to reach it, yet remain confident in your ability to achieve it. Celebrate every small victory that brings you closer to achieving your goal.

  1. What's getting in the way and blocking you from achieving your goal?

Obstacles can stop our goals from becoming reality. To identify your one main inner obstacle, it's important to reflect on what stands in the way of achieving your goal. Identify any of your behaviours or emotions that may block you from fulfilling this goal.

Close your eyes and take a journey within yourself. Try to feel and imagine the roadblocks that stop you in your tracks. It can sometimes be hard to face these, but if we don't recognize and address these obstacles, we won't get closer to our goals.

  1. Planning for your Eating and Weight Loss Success

Obstacles can be difficult to overcome, and identifying an action or thought that can help us move forward is one of the first steps to success. So, take the obstacle, identify what action or thought it will take to move past it, and make an "if-then plan": If (obstacle) then I will (do action/thought).

This 'If-Then" plan is your "mind command".

For example, if I feel unmotivated to eat more protein at breakfast, then I will set a goal for myself. Making an "If-Then" plan gives me the focus and structure needed to stay motivated towards reaching my goal of eating healthy, getting strong and losing body fat.

For example, "If I don't feel like a big protein breakfast, I will have a yoghurt with 20g protein instead."

  1. The 4 Step Process to Sticking with your Diet

Mind commands with mental contrasting are a powerful tool that can help you achieve your eating and weight loss goals. To design your own "mind command" follows four simple steps: 

(1) naming a challenging and achievable goal, 

(2) picturing your best outcome, 

(3) identifying any obstacles, and 

(4) creating an actionable plan to overcome them.

Mind Commands apply to short-term and long-term goals. They are also helpful for managing stress or dealing with difficult emotions. Though it may feel a bit uncomfortable at first, the more you practise "Mind Commands" the better you'll become and the more engaged with life you will be.

Keep at it and enjoy playing around with it!

This process helps you ask yourself powerful questions to review and refine your goals. The goal is essential — it needs to bring joy and be meaningful. Ask yourself if it's desirable to you, see if you can achieve it, and make sure it's challenging enough that success will be rewarding.

Summarize the goal in 3-6 words for clarity.

The results should also bring fulfilment, so take time to fully imagine what life will be like when you've achieved your goal — seeing the end state gives you a clearer purpose.

Again, focus on summarizing your best result in 3-6 words.

The main inner obstacle blocking your path needs to be identified to create an effective plan. Take time to delve deeply into why this is stopping you from achieving your goal.

Again, put the obstacle into 3-6 words for clarity.

Design your "if-then" plan: if this inner obstacle arises, then do a certain action that minimizes its effects or helps get around it altogether.

Make sure the plan follows the structure of “If, then I will.” Refine this "mind command" until everything fits together neatly and naturally.

Finally, this process promotes exponential growth by fostering creative thinking and problem solving; helping you to visualize your desired outcome as well as finding smart solutions to whatever comes between your and success in reaching your goals.

List out and define a few of the key terms pertaining to your topic, especially if they’re mentioned elsewhere in the post.

Use our "Action Assistant" to Create YourOwn "Mind Command"

Paste in Gravity Form.

Applying this to specific situations

When thinking about the obstacles or barriers to achieving your goal, they tend to fall into three main categories. 

(1) How to overcome the obstacle. 

(2) How to prevent the obstacle from happening in the first place. 

(3) How you might be proactive and find opportunities to act toward your goal.

Use the following "mind command" structures for each one.

  • What can I do to overcome the obstacle? The Overcome Mind Command involves identifying the specific obstacle and then taking action to overcome it. For example, if you have an urge for chocolate at night, you could choose instead to eat a protein yoghurt. Through committing to this plan and taking action on it, we can take ownership of our obstacles and find ways of overcoming them that lead us closer to our goal.

Eg. If I feel a craving for chocolate at night then I will eat a protein yoghurt instead.

  • What can I do to prevent the obstacle? Sometimes, you might go to the fridge to eat a protein yoghurt only to find that there are none left, but the chocolate is still there.

Situations like this can get in the way of us achieving our goals, but with the right prevention plan, we can succeed in overcoming these hurdles. One easy way is to simply restock your kitchen with protein yoghurt when you go shopping each week.

Eg. If I go shopping this afternoon then I will buy a pack of protein yoghurts.

  • What opportunities can I take to approach my obstacles in an effective way? Designing "Mind Commands" to help us make the most of the opportunity around us is all about seizing the moment and taking smart steps to solve a specific problem.

Knowing what to do when an opportunity arises can help you make the most of it and reach your goals more quickly. When designing your "mind command", consider what opportunities naturally arise, then act in ways that will effectively approach solving whatever obstacle you have.

For example, if you want to increase your strength and support your workouts by eating more protein, when meeting your friend on Monday for breakfast take the chance to choose a high protein dish.

Eg. If I go for breakfast with friends, I will choose a high protein meal.

FAQS on Mind Commands, Mental Contrasting and Implementation Intentions.

What timeframe can I use for my goal? 

There's no one-size-fits-all when it comes to accomplishing goals. You must find the timeframe that works for you, whether that's 24 hours, 4 weeks or 24 months. Taking action quickly will help you make progress on everyday tasks and longer timeframes will help you set more meaningful goals in life. 

Mind Commands are a great way to get started because they let you focus and set both short and long term goals.

What if my goal is too big? 

If your goal is too big, don't give up. Break it down into smaller steps or tackle each obstacle one by one. This way, you can still reach your goal. Keep going until you achieve the results that will help you succeed.

What if the goal doesn't feel authentic to me? 

It's crucial to listen to your gut. Mind Commands work best for goals that matter to us. If a goal doesn't feel authentic, don't design a mind command for it; there's no point. Instead, let it go and embrace a new goal - something you truly care about. Make sure that you take the time to imagine the best outcome; this mental imagery is essential to ensure a successful process!

What if I cannot control the obstacle? 

Creative thinking is key. When struggling to deal with external obstacles, look within for those you can control and tackle them one at a time by breaking them into smaller challenges.

What do I do after designing my "Mind Command"? 

Write it down and go over it frequently. The more you use it in your mind, the more your mind will remember the command, If 'X' the do 'Y'. If your goal changes, or you come up against a new obstacle, then create a new "mind command" for that goal or obstacle. The more "mind commands" you create, the better you will get at using them to achieve your goals.

Why consistency is important for your diet.

Consistency with your diet is essential for maintaining a healthy lifestyle. Eating regular meals that are balanced and nutritious can help you lose weight, maintain energy levels, and minimize cravings. Consistent eating patterns are also important to keep your body functioning properly and efficiently.

When it comes to nutrition, consistency is key. Eating consistently helps your body build momentum; you become used to the food intake, so the digestive system starts working better and the metabolism runs more efficiently. Additionally, consistent meal times give structure and stability to your daily routine allowing you to make healthier choices when hunger strikes.

Having a consistent approach towards your diet helps you focus on nutrient rich foods as opposed to sugary snacks or fast food items. It ensures that all dietary needs are met every single day thereby providing adequate nutrition requirements that meet the minimum daily recommended allowances of vitamins and minerals. This helps strengthen the immune system while reducing risk of major health issues down the line.

Finally, eating regularly throughout the day keeps blood sugar levels stable which helps prevent food cravings that may lead one off their healthy eating track. Overall, being consistent with your diet increases its effectiveness; this will allow for better results in achieving individual nutrition goals whether it be weight loss or increasing overall health levels.

Why dieting has been a total failure over the last 50 years and how to do things differently.

For over 50 years, diets have failed to provide lasting change in people’s weight, lifestyle, and health. In fact, almost 95% of those who go on a diet gain back the weight they lost in 1-5 years.

The primary reason behind this failure is that conventional diets rely on restriction - depriving individuals of certain foods they enjoy or eliminating certain food groups altogether. This approach often leads to cravings, binges, and other unhealthy forms of eating - ultimately leading to frustration and failure.

What can be done differently?

The key to successful weight loss and improved health is to follow sustainable lifestyle habits that focus on nourishing your body with minimally processed and real whole foods. By making small gradual changes and incorporating mindfulness into our everyday lives, we can begin to break down barriers and establish positive relationships with our food.  Food is fuel, food is nurturing medicine for the body.

A focus on physical activity should also form part of any new healthy lifestyle routine - adopting activities you enjoy will help ensure longevity and your long term goals can be achieved without self sabotage as a result of boredom or burnout.

The problems with restrictive eating and why we stand against this approach to weight loss.

Restrictive Eating can have a range of detrimental effects on physical, mental and emotional health.

Physically, it can lead to nutrient deficiencies, as well as changes in metabolism that can lead to lethargy or fatigue. It may also contribute to increased risk of cardiovascular disease and other digestive issues.

Restrictive eating can also have serious and long-lasting psychological repercussions. 

It has been linked with heightened levels of anxiety, depression and disordered eating behavior. These feelings can contribute to the cycle of self-sabotage by reinforcing feelings of inadequacy or failure if someone cannot control their eating habits or adhere to their dieting plans. 

Emotionally, restrictive eating has the potential to cause severe body dissatisfaction, leading to damaged self-esteem. This too contributes to the unhealthy cycle where individuals feel they are not successful in managing their diet regimem so they restrict even further by avoiding social events or indulging in compulsive exercise regimens.

Restricting food intake not only restricts an individual’s access to essential nutrients but limits options for enjoyment which could even lead to dietary boredom resulting in seeking fatty sugary treats as a means of relieving frustration at lack of freedom around food choices. This ultimately undermines any health benefits that had been hoped for in changing eating habits.

Restrictive dieting can bring to the surface old eating disorder behaviours if there is a history.

It is important for people considering restrictive diets that they bear the potential consequences in mind when making this lifestyle change, both physically and mentally, and evaluate the impact restrictive eating may have on life balance and make sure any diet plan chosen includes sufficient variety from all food groups with appropriate energy needs met from nutritious ingredients and balanced meals.

Low calorie diets lead to hunger and failure to stick to the diet

Low calorie diets can result in long-term hunger and have been linked to physiological changes such as a dwindling rate of metabolism and a negative effect on hormone production,  such as thyroid hormone, digestive hormones and reproductive hormones.

Low calorie diets also lead to Low Energy Availability (LEA) especially in people who exercise on a regular basis.

The body isn't getting enough calories and nutrients to function well when exercising and recovering. This leads to brittle bones, fatigue, muscle wasting and an increased risk of heart disease.

Thyroid function and bone formation can be disrupted even after 4 days of LEA, and if we stay in that state for too long, we end up with extreme fatigue and thyroid dysfunction that is difficult to reverse.  The body starts to break down muscle for energy and stores fat for survival. It also conserves energy by lowering metabolic rate so the body doesn't have to burn as many calories at rest.  

One of the first signs can be loss of the menstrual cycle in women, however in the perimenopause and menopause years where menstrual cycles are fluctuating or no longer present, this is harder to identify.  

Additionally, hunger increases on low calorie diets and this impacts cognition, altering dopamine levels, which can lead to depression or cognitive degeneration leaving people vulnerable to pre-diet behaviours such as bingeing and restricting cycles.

Using motivation or willpower to stick to a low calorie diet can only go so far. The thing about your motivation or willpower is that it goes up and down regularly and that is part of being human. 

The best way to lose body fat is to be in a slight energy (calorie) deficit adopting a diet that is sustainable in the long term, using techniques such as mind commands (our Action Assistant) and automatic habit formation to help you stick to the diet when motivation is low.

The addictive nature of common foods in the Standard American Diet

What is the Standard American Diet (SAD)?

The Standard American Diet (SAD) is a dietary pattern that is high in refined grains, added sugars, and saturated fats, while low in fruits, vegetables, and fibre. It’s the type of diet commonly consumed by Americans and has been linked to a number of health issues such as obesity and chronic diseases.

SAD is heavily shaped by fast food restaurants and processed foods. The excessive consumption of processed meats, sweets, soft drinks, fried foods and snacks are hallmarks of this style of eating. Other features include large portion sizes combined with decreased water intake from sugary beverages.

Some researchers have argued that SAD may be responsible for today’s increased rates of obesity due to its heavy reliance on both calories-dense processed foods, as well as an overall decrease in the consumption of nutrient-dense, unprocessed plant products like fresh fruits and vegetables.

Low intakes of vitamins A, C and calcium and iron are dietary deficiencies associated with the Standard American Diet. This has been attributed to insufficient amounts of nutrient dense whole food sources within the diet while simultaneously consuming too many highly processed foods sources which often lack adequate nutrients or fiber such as white breads desserts or deep fried items such as French fries or potato chips.

Overall the main message to improving overall health is to be aware of what you are eating. Reducing your daily intake of processed foods with little nutritional value, can help improve your overall nutrition status while consuming more nutrient-dense produce can improve health outcomes dramatically over time.

(Insert the Index from Harvard).

Why the Standard American Diet So Addictive

Ultra-processed foods like cookies, cakes, potato chips, and pizza can be incredibly tempting, and very unhealthy. Concerns about diseases such as diabetes and heart disease have driven millions of Americans to try to cut down on them every year.

Unfortunately, these attempts frequently fail because of an overlooked factor: These ultra-processed foods may be addictive, in much the same way as tobacco products. As a result, cutting down on them can be extremely challenging for many people.

A recent international commission of 37 leading scientists (REFERENCE) found that unhealthy diets are responsible for more deaths worldwide than unsafe sex and alcohol, drug and tobacco use combined. This highlights the magnitude of this public health issue and underscores the need to identify solutions.

Research shows that 15 percent of individuals living in America meet the criteria for food addiction according to our scale which is correlated with poorer quality of life and higher risk of diet-related conditions such as obesity. (REFERENCE)

In comparison, 14 percent of Americans are deemed to have a disorder with regards to alcohol usage; suggesting similarities between behaviour patterns related to different legal and widely available substances.

Ultra-processed foods, such as chocolate, ice cream, French fries, pizza and cookies have been linked with addictive behavior. They are attractive to consumers due to the large amounts of artificial ingredients like fat and refined carbohydrates including sugar and white flour, that give them irresistible tastes.

At the same time, it is evident from research that not all foods elicit such an addictive response from people. Vegetables such as broccoli and cucumbers, and legumes such as beans, lentils and chickpeas are some of the foods that people report they rarely overeat or eat without controlling their portions.

Given this scientific theory, my colleagues and I decided to investigate further whether ultra-processed foods may lead to addiction similar to the intense craving triggered by drugs such as heroin or cocaine. We used a variety of psychological tests including self-report measures of consumption patterns among consumers as well as laboratory experiments comparing responses to drug use versus consumption of unhealthy snacks. The results showed strong indications that these ultra-processed food items may indeed be capable of inducing an addictive response in many people. (REFERENCE).

Why It Can Be Hard To Stick To A Diet

Everyone faces different barriers in terms of adopting healthy eating habits. It is essential to understand these barriers so we can adapt our approach and start eating more mindful and balanced meals. 

Self Sabotage

It is a good idea to discover why you may be self sabotaging your diet.  Being aware is the first step.  Perhaps your goal is not lining up with your behaviours.  For example, you are trying to cut down on ultra processed foods but still have these in the kitchen cupboard in abundance! 

Perhaps you feel like you won't succeed on the diet as you have tried before and it hasn't worked, so you decide to give up too early.

Sometimes self sabotage behaviours are deep rooted from childhood. For example perhaps you were not allowed certain foods as a child and when you come up with any restriction, even dietary restriction, you get triggered and fight.

Most fat loss journeys start by cutting out all the 'bad' foods. But when you restrict yourself, all you can think about is these foods, making it hard to stay motivated and in control. 

Eventually you'll break your self-control and give into temptations, oftentimes leading to bingeing and undoing any progress you've made. Deprivation is often a losing strategy as it not only stifles our willpower but also ruins the hard work we have put in. 

Dieting is a journey of personal discovery which sometimes requires therapy if old food behaviours are preventing you from succeeding.  Healing your relationship with food is very important. 

Constantly weighing yourself can be demotivating.

When embarking on a diet, it is common to notice significant weight loss in the first few weeks. Though it may be exciting to see the pounds disappearing, this weight loss is often only from water stores carried in glycogen sources. 

When the weight-loss slows down over time, it is actually a positive thing as fat loss is occurring. Weighing yourself too frequently can become a source of discouragement and can do little to maintain motivation levels. If you are feeling obsessed about weighing yourself, set an intention to weigh yourself no more than once a week, or even every two weeks or every month, alternatively ignore the scales altogether and focus on how clothes fit instead.  If  your waist band is getting looser, then you are losing body fat.

The purpose of diets should be to focus on problematic eating habits and make consistent positive changes for long-term results. It's important not to get hung up on the numbers or results shown on a scale, as these can fluctuate due to many reasons, including what you ate the day before, if you have been to the toilet, or you are on your menstrual period and carrying some extra water weight.

The right type of weight loss will follow once eating habits are changed and so just focus on getting things moving through establishing healthy food choices and utilising tools such as mind commands (our Action Assistant) and creating automatic habits.

This way the diet fits easily into your lifestyle.

Sticking to a diet can be difficult if the goal feels too big and overwhelming.

When setting goals, make sure they are realistic and achievable for the long term. 

Unrealistic goals that are hard to reach may lead to feelings of failure and give up altogether. Aim for gradual, manageable progress instead of one large goal that could seem too far away. Enjoy the weight loss journey, keep motivated with each successful milestone reached, and focus on creating new habits that become a lifestyle.

Sticking to a diet can be challenging in social situations.

Eating out can become difficult due to the diet restrictions, making it hard to fit into a busy social life when attending events or family dinners. It is a good idea to have social support when you are dieting so your friends or colleagues understand you are dieting. 

Another useful tip is to have a protein and fiber rich meal before you go out, that way you won't be hungry and act on every single morsel of food that passes by.

Alternatively, having just one meal outside of your plan will not disrupt your weight loss goal over the month, just make sure the next meal after the event is back on plan and move forwards without looking back.

The CICO diet and weight loss plateaus

People tend to think that they can just cut calories once, feel the resulting weight loss, and continue at their desired rate of progress forever, but this isn't how it works. Our bodies have natural adaptations that will ultimately inhibit our weight loss: hunger increases, satisfaction decreases, non-exercise activity drops, metabolism slows down, and so does caloric burn during exercise. 

Starting a new diet (e.g. the carnivore diet, intermittent fasting, or the celery juice diet) can lead to initially decreased Energy Expenditure (EE), creating a caloric deficit and resulting in weight loss. 

Unwanted adaptations, however, like hunger and appetite will occur over time and Energy Intake (EI) becomes harder to maintain leading to a decrease in the deficit size, until eventually you are no longer in the deficit. A weight plateau is reached and adherence becomes difficult, leaving people finding it hard to stick with their diets for more than a few months.

Weight loss stalls and motivation quickly dwindles, so people start reverting back to old habits. In truth, successful weight loss doesn't have to do with the tactic originally chosen (i.e., reducing carbs or eliminating chocolate) but rather with people's adherence over time to maintain a caloric deficit.

Dietary Fatigue

Dieting can be hard. Every effort requires a certain amount of willpower, but with dieting, this can also mean deprivation and a feeling of failing to adapt. When we become fatigued from our attempts at dieting, non-adherence becomes more likely; ultimately leading to a failed attempt at weight loss. 

This fatigue is sometimes referred to as 'dietary fatigue', and the higher it is, the more difficult it can be to follow through with our goals.

Disorganisation with Meal planning and Meal Prepping

Not being organised with food can make it hard to stick to a diet.  Meal planning and prepping is key to staying on track, otherwise you end up grabbing whatever is easy and in the fridge or takeaway.

Restrictive Diets and Leptin 

Leptin is an important hormone that regulates the hunger and satiety cycle and creates a signal when enough energy is consumed. Unfortunately, poor diets can cause leptin resistance, making it difficult for bodies to understand and recognize the signals of fullness. 

This can lead to more cravings, more eating, and more weight gain. Dr. David Ludwig's book Always Hungry better explains the issue in depth - so if you're looking for insight on how your metabolism affects your dieting efforts, his work is essential reading.

Are 'cheat days' working for or against you.

When it comes to sticking with a diet, people can employ the tactic of having cheat days or meals. 

This strategy, however, can quickly get out of hand if not incorporated correctly into the eating plan. You can blow out your calorie deficit with one cheat meal and stall weight loss. 

To make sure your diet is sustainable, there really shouldn't be any cheat days. Instead, create an eating plan that is realistic and enjoyable and that includes some soul foods each week with your calorie budget. That way they are just part of your eating plan and not seen as a "cheat".

Here are some of the practical things you can start now to help you stick to your diet.

  1. Discover your deep WHY

Write down your deep "WHY" for wanting to stick to your diet and link it to your goal.  Ask yourself why you want to stick to your diet, then repeat 5 times aiming for a deeper meaning by the end. You will then link your goal to this deeper meaning.

  1. Write your SMART Goal

Setting realistic goals using the SMART framework is key when it comes to successful dieting, according to Rhoda Lucas, Accredited Dietitian. 

It's well known that the secret of getting ahead is getting started by breaking complex tasks into smaller, manageable ones. Taking small steps and setting achievable yet challenging goals is essential in order to stick with a diet plan and stay motivated as one works towards their weight loss journey. 

Remember SMART stands for Specific, Measurable, Achievable, Realistic and Timebound.

Having a specific goal for example, “Lose five pounds in five weeks by putting into practice and measuring the specific behaviours that will help me stick to my diet plan” provides focus and structure for achieving that target, as well as allowing you to break that goal into smaller daily objectives.

  1. Use our Action Assistant

  2. Start with small baby steps and create one new habit

Start by reducing your portion sizes, and gradually build up to healthier foods, as well as cutting out snacks and sugary drinks. 

Begin with manageable goals. For instance, if you're trying to eat fewer processed foods, focus on one at a time so that it feels achievable. Every little bit makes a difference, and remember to give yourself plenty of positive reinforcement along the way! By tackling everything one step at a time, you'll soon be making healthy changes that last.

Making small changes in your life is an effective way to reach long-term goals. As advised by Rhoda Lucas, Accredited Dietitian, sticking to one or two simple changes for a month can be incredibly helpful; she suggests starting with something like:

-going to the gym twice a week

-increasing your protein intake at breakfast 

-reducing your portion size at dinner

- try one plant based meal this week

- drinking 2 glasses of water when you wake up

Every little bit makes a difference, and remember to give yourself plenty of positive reinforcement along the way! By tackling everything one step at a time, you'll soon be making healthy changes that last.

  1. Plan out your meals.

Planning meals ahead of time boosts consistency with your diet. It allows you to have healthy food options on hand and prevents last-minute grabs at convenience store snacks or fast food. 

With a plan designed around your body's nutritional needs, you can make sure everything you eat is contributing to your health and fitness goals. Plus, meal planning takes out the guesswork so that sticking to your diet becomes easier and more rewarding for long-term success.

  1. Stock your pantry.

Staples include brown rice, quinoa, legumes, whole grain bread, sweet potato, tinned vegetables (tomato, lentils chickpeas) extra virgin olive oil, oats, nuts and seeds and coloured vegetables, herbs and spices and fruits such as frozen berries.

  1. Prepare food and meals ahead of time

Preparing food and meals ahead of time is a great way to stick to your diet. 

Planning ahead means you can make sure everything you put on your plate is healthy, so there won't be any unhealthy surprise snacks mid-day. It also helps save time by not having to think about what to eat or spend extra time looking through the pantry for something quick and easy. 

Having pre-prepared meals also avoids the temptation of eating out or getting take-away, which more often than not will be less nutritious than its homemade alternative. A Sunday cook up is a great time saver for the week ahead.

  1. Experiment with herbs and spices

Eating food you enjoy can be one of the best tools to help you stick to your diet. It's important to choose healthy meals that are tasty. Try experimenting with flavors using different herbs, dressings, sauces, seasonings or spices. Eating nutritious meals doesn't have to be boring. Use it as an opportunity to excite your taste buds.

  1. Carry healthy snacks with you during the day

Eating healthy snacks throughout the day can help you stay on track with your diet. Keeping pre-portioned, nutritious snacks in your bag or your car can ensure that when hunger strikes, you have something healthy and tasty to reach for instead of making unhealthy choices. 

Having prepared snacks like nuts, fruit and seeds or a protein bar can be a lifesaver in keeping you away from junky snacks high in fat and sugar. Eating like this also helps keep energy levels high between meals so that come dinner time you're not ravenously hungry and overindulging.

  1. Keep track of what you eat.

Tracking what you eat helps you understand your dietary choices and make the best decisions for your health. Knowing how much of each nutrient you consume helps you stay within your caloric goals, helping you reach and maintain a healthy weight. 

Keeping track of your meals can help identify potential areas where you're overindulging, such as hidden calories in processed foods or snacks between meals. Adopting a mindful approach to documenting meals will help keep you accountable and motivated to continue eating healthy.

  1. Be in the present moment and stay in the now.

Staying in the present moment can be an invaluable tool for sticking to your diet. When you focus on the here and now, it's easier to stay mindful of what you are eating and how it impacts your body. 

Avoiding distractions like phones helps to stay on track because you're more likely to notice when something isn't healthy or fits into your dietary goals. Additionally, engaging with the environment around you can let you make healthier choices without feeling restricted by your diet, as well as give yourself time to really enjoy food instead of merely using it for fuel. Being in the present can help keep you mindful and conscious of your dietary habits.

  1. Be patient with yourself and stay the course

Being patient with yourself is essential for sticking to your diet. It's a fact that making healthy changes takes time and requires effort, but it doesn't have to be overwhelming. 

Remind yourself that each meal is just one act of many that make up the overall result. Treat yourself kindly. Don't give up if you stumble or break your routine; treat it as a learning experience, forgive yourself and start again tomorrow. A kind attitude towards yourself will help you stay on track with your health goals.

  1. Don't try to be perfect

Rather than trying to be perfect and depriving yourself, focus on not regressing in your dietary goals. Choose healthier substitutions for your favorite snacks, start small with one healthy habit at a time and build up from there. Eat smaller portions and practise mindful eating—focusing on the taste and texture of every bite rather than mindlessly munching. With this approach instead of feeling deprived all the time, you’ll slowly bridge that gap between where you are now and where you want to be.

  1. Monitor your progress

Monitoring your progress while sticking to a diet can be an important tool in helping you stay on track. 

By monitoring the amount and type of food you eat, as well as tracking body measurements such as your weight, body mass index (BMI), waist circumference, and other health markers, you can gain insight into how much and what kind of food is best for your body. 

Additionally, logging your daily activities will help you identify any possible places where changes need to be made in order to reach your desired goal. Monitoring progress can also help motivate dieters to stay on course by providing small rewards along the way — like when reaching a milestone or after seven days straight of sticking to the plan. Keeping track of what works for your body ensures that you know how to adjust accordingly if need be.

  1. Savor your soul foods

Savouring soul foods while dieting can be incredibly beneficial. 

Not only does it give you the joy and pleasure of consuming food, but it can also help keep you on track with your healthy eating goals. It is a good idea to work with a dietitian who can fit these soul foods into your diet so you can enjoy them every now and them. This may mean you can enjoy some chocolate, icecream or pizza as it is accounted for in your eating plan.

  1. Keep Busy

Sticking to a diet is tough and keeping busy can mean there is less temptation to indulge in unhealthy snacks and treats because you're too occupied with other tasks to think about food. 

Occupying your time helps distract from cravings and makes it easier to stay focused on healthy eating habits. So don't let boredom be a barrier; keep moving, go for a walk, listen to a podcast, read a book, do a hobby, call a friend, have a bath, declutter the house or garden. There are so many activities you can try to keep busy and away from mindless snacking.

  1. Reduce Stress and get Good Sleep

Reducing stress and a good night's rest can help you stay on track with your dietary goals and improve your overall health. 

When we're under pressure our bodies tend to crave sweets and fatty foods in order to provide the energy to cope, making it difficult to stick with healthy eating habits. Taking conscious steps to manage stress levels such as exercising, monitoring caffeine intake, journaling, slow mindful breathing, doing something you enjoy, taking time out for self-care and getting a good nights sleep all can help regulate cortisol levels and reduce emotional eating.

  1. Diet Break

No diet plan is complete without a few smart breaks. Strategic diet breaks can help you to stick with your long-term plan, enjoy the foods you love, and better manage energy levels without increasing your overall calorie count. 

Through regular diet breaks, you may be able to avoid feeling deprived or overwhelmed while improving body satisfaction and reducing unhealthy cravings. To reap the most rewards from your periodic diet break, be sure to practise mindful, portion control in combination with increased physical activity.

Diet breaks are planned and purposeful periods of rest from dieting, which can last a day up to two weeks. During this time caloric intake is brought back to maintenance level, offering people physical and mental reprieves from the restriction dieting involves. Rather than referring to them as 'cheat days' or 'weeks', these little getaways provide flexibility, allowing for looser counting regulations.

  1. Learn the Flexible Dieting Approach

Flexible dieting is a key tool to help you stick with any dietary plan and reach your weight-loss goals. 

You may have heard the phrase "track your macros".  This can be done by knowing your unique energy blueprint to lose weight and how much protein, fat and carbs in grams  you need in a day to meet this amount of energy.  With it, you can customize your own diet based on the foods you prefer and prepare meals that suit your lifestyle and total calorie requirement. 

By having the flexibility to manage your own portion sizes and food choices, you can develop healthy habits while still feeling satisfied.  This approach however is not for people who have a history of eating disorders as the tracking and measuring can bring back unhealthy eating behaviours.  It can be an effective tool for many that love to measure and track and get results.

  1. Focus on volume eating and eat the rainbow

Volume eating means choosing lower calorie foods that have a lot of volume and fill you up to keep hunger at bay while dieting.  They are usually packed with fiber such as vegetables, legumes and wholegrains.  

Eating the rainbow means for us to eat a wide variety of different foods, based on their colours. This helps to ensure your body is getting all the essential nutrients it needs. 

Accredited Dietitian Rhoda Lucas suggests eating a variety of colourful vegetables and wholegrains is key to providing your body with a full range of vitamins and minerals it needs for sustained health and wellness.

  1. Incorporate filling foods into all your meals.

Diets tend to overlook individual satiety, often pushing people to limit their food and calories in unsustainable ways. To overcome this, it's important to find healthy and balanced options that provide satisfaction while supporting weight loss. 

Protein and healthy fat are considered to be some of the most satiating foods, according to Rhoda Lucas, Dietitian. These can help promote weight loss, whilst ensuring a person feels adequately full, which is something restrictive diets often don't offer

  1. Use your hands to measure Portion Control or use the Plate Method to set up your plate

Portion Control

Your hand is the perfect proportioning tool and it's always with you, making it ideal for measuring food and nutrients accurately without needing to count calories or track detailed information. 

Rhoda Lucas, Dietitian, recommends using specific sized portions, (1) palms for proteins, (2) fists for vegetables, (3) cupped handfuls for carbs and (4) thumbs for fats. This allows you to build your meals quickly with minimal counting or tracking required.

The Plate Method

This is an effective and straightforward way to control your portions and maintain a healthy weight. Filling half your plate with vegetables, a quarter with carbohydrates, and a quarter of proteins encourages us to stay mindful of our diets without the need for calorie counting. By committing ourselves to sticking to these guidelines, we can take steps towards achieving both better health and nutrition.

  1. Pay attention to your body's hunger cues

People trying to lose weight should be mindful of their hunger cues and make sure they are getting enough protein, fiber, and healthy fats in each meal to maintain satisfaction and balanced blood sugar levels. This will help prevent cravings and low energy levels, according to Rhoda Lucas, Award Winning Dietitian and founder of the Elegant Eating Solution.

  1. Upgrade your favorite foods to make them healthier

Eating healthier doesn't mean leaving behind the foods you love. You can still have pizza by making slight tweaks like using high-fiber flour for the pizza dough instead of traditional dough. Dietitian Rhoda Lucas also suggests experimenting with pizza bases made with other ingredients, such as cauliflower. There are always ways to make your favorite foods more healthful without sacrificing flavor.

  1. Try a food journal—at least in the short-term until you're settled into your new lifestyle

People often underestimate the amount of food they eat, so tracking it through a detailed journal three-to-four days per week is an effective way to stay on top of their intake.

Writing things down with pen and paper or typing it into documents can serve as a reminder to think twice before making unhealthy choices. A detailed food journal not only keeps track of calorie intake, but also makes you aware of your portion sizes, timing of meals and stress level – all factors that can help with creating healthier lifestyles.

  1. Treat your body with some TLC

Our body does so much for us each and every day, so we should treat it kindly even if our diet slips up occasionally. By reframing our mindset to viewing our body as an essential tool for surviving in this world we can take better care of ourselves and show more compassion towards ourselves.

  1. Don't let one slip up throw you off course

Nobody likes messing up, but when it comes to dieting and nutrition, it's important to take a step back, be kind to yourself, and remember - nobody is perfect. Following this advice can help you get back on the healthy track after overindulging due to a holiday party or an overly ambitious mood. Don't punish yourself for mistakes by skipping meals; just pick up right where you left off and reinforce your dedication to eating healthy. This way you can avoid getting into a vicious cycle of unhealthy habits.

  1. Be committed for the long-haul

You have the power in your own hands to get in shape for life: do simpler things for longer than you expect. It's a message that dietitian Rhoda Lucas has shared with thousands of people. You get results by taking action and this is more than just six-week transformations. We all have the potential to get into shape and stay there without pushing ourselves too hard; we just need to commit and be patient.

  1. Eat with intention

Eating slowly and stopping at satisfaction instead of excess is an often neglected but crucial part of adopting healthier nutrition habits. Many people struggle to practise mindful eating, yet its rewarding benefits are profound. Self-regulating our intake by leaving food on the plate can be hard, but is ultimately worth the effort. Good nutrition requires us to not only know what to eat, but also how to eat it.

  1. Good Food Bad Food

No food is inherently good or bad. It's all relative to the individual and their lifestyle. To objectively evaluate what are healthy eating choices, focus on adopting a diet which provides delicious, sustainable, and realistic meals for your specific needs. This approach will help you recognize what nourishment works best for you so that should you falter, you'll be better equipped to recover quickly and healthily.

  1. Stay away from yo-yo dieting

Yo-yo dieting is a harmful way to start off your new health journey. It can lead to hormonal deficiencies that control appetite, leaving yo-yo dieters feeling constantly hungry and disconnected from their body's natural hunger and fullness signals.

To avoid this, focus on an inclusive approach instead of calorie- or fat-restricted diets and keep track of your progress with a calendar – crossing off each day you stick to your plan. This will create a streak which will motivate and encourage you to stay on track!

  1. Free yourself of the diet = deprivation mindset

People on diets may experience guilt or a restrict-binge-guilt pattern because often deprivation alters their mental state, leading to overeating. Research shows this cycle can be hard to break free from and it's important for successful dieting to find strategies that don't involve difficult restrictions or feelings of deprivation.

  1. Don't feel guilty about eating certain foods

Eating healthily can be hard work and it is often difficult to stick to a strict dietary regime. However, dietitian, Rhoda Lucas believes that those who have the best relationship with food don't feel guilty when they occasionally indulge in a high-fat or high-sugar food item or meal. 

Instead, understanding that such indulgences are allowed and enjoyed in moderation can help one stay on track and achieve a balanced diet for the long term. By recognizing that their healthy habits will always prevail, regardless of the occasional guilty pleasure, these people ensure that they maintain good nutrition and physical fitness goals.

  1. Prioritize produce over processed foods

Eating more nutrient-dense foods is the key to nourishing your body without an excess of calories.

Rhoda Lucas, an accredited dietitian recommends filling half of your plate with fruits and/or veggies in order to get much-needed vitamins, minerals, and fiber while avoiding unhealthy fats and refined carbohydrates. Incorporating more produce into your diet will keep you satiated so you end up eating less overall but reap the nutrition benefits that come with a plant-based diet.

  1. Build Mental Resilience

Staying mentally strong on your diet and staying on track are key to succeeding in reaching your goal. To help with that, keep an image in your head of what you'd like to change about yourself, stick motivational quotes up around you or post a photo of your desired weight above the fridge. Also, keep an index card that goes into detail about why you're dieting in your wallet so you can always be reminded of and motivated by it.

  1. Treat Yourself for Good Behavior and Celebrate the Little Victories

Celebrate the small successes along the way with a non-food reward so that you stay motivated and inspired to keep going.  Small successes such as behaviour changes like drinking more water or meal prepping and the larger successes such as losing five or ten pounds all should be rewarded!

Rewards can look different for everybody and can include things like a massage or pedicure or buying something you've been wanting like a new pair of pants, shoes or active wear.It is so important to celebrate the small successes along the way with a non-food reward so that you stay motivated and inspired to keep going.

  1. Diet with a Friend or Support Group

Finding a diet buddy or joining a group of other women with the same goals can help immensely in staying on track when attempting to change one's lifestyle. With the support of others, it'll be easier to stay motivated and resist temptation. 

Before joining any group, however, it's important to have your plans discussed with a doctor to ensure all activities are safe for you and your specific medical history. If no one is available that meets those criteria, confide in a friend or significant other instead-- they can listen if things get tough and keep you focused!

Warnings

Eating healthy is important for maintaining a balanced diet and good health, but when someone starts to obsess about food more than necessary it could lead to an eating disorder. If you think you are developing an eating disorder, it is essential to seek help immediately. Women should never consume lower than 1200 calories a day, men should not eat fewer than 1,500 calories per day. Eating healthy does not mean depriving yourself of nourishment!

Resources

Conclusion

TL;DR (This Article Was Too Long And I Didn't Read It. Can You Summarise It Please?)

No matter how you set about creating an energy deficit to lose body fat, your ability to sustain your new body fat percentage or scale weight over the long-term is predicted by your adeptness at sticking to that particular way of eating.

It's an exponential loss of dietary adherence which not only causes weight loss plateaus, and sometimes weight regain, but means people cannot stick to their diet for longer than a few months, sometimes shorter.

Why Does Adherence Falter As Time Passes?

A Reliance On Willpower – The more you have to concentrate on enduring the ordeals of the new ‘diet' you've undertaken, the greater chance you have of dietary fatigue and subsequently adherence.

A Reliance On Deprivation – Not only do people become extremely cranky when they fashion self-imposed constraints but they find themselves having to constantly challenge their wavering resolve.

An Unwillingness To Adapt – Just like work, relationships, and life, constantly modifying and reconciling is the only way forward.

Reaching A Specific Goal – While goals can be beneficial, they can also be dangerous. Just because you set yourself one, doesn't' mean your newfound approach to eating should stop once you hit that target.

It's clear to see that, just like our bodies tire the more frequently and harder we train, our minds and discipline tire the more frequently and harder we diet. Instead of physical fatigue, we're left with dietary fatigue.

How CanWe Improve Dietary Adherence?

Enjoyment – Eating should be a pleasurable experience– whether dieting or not – and so aiming to focus on meals, foods, and routines that create joy, not anguish, should be essential for any new method of eating.

Schedule/Preferences – Fitting your diet and time  spent in the gym around what you can manage in the long-term, and not just for the first few weeks of your journey, will ensure you will be able to adhere to your new lifestyle.

Nutritional Periodisation – By implementing a ‘non-linear'approach to fat loss, however, this may allow people to see things through an overall longer period and subsequently reach the holy grail rather than inevitable failure.

Improve Expectations – It's time to realign your expectations with your goals and understand that fat loss takes time, you'll probably never reach a point where you're completely happy, you'll experience plateaus along the way, and not everyone fits the same ‘model' of weight loss.

Results – Success isn't always about weight loss or dropping a dress size. And the better you can get at accepting that perfecting habits, improving consistency, and keeping the weight off equates to results, the more likely you are to keep going.

Source: danielharrod.com

Common Questions

  1. What are some ways to increase my willpower?

Willpower is the capability to persistently and resolutely pursue our goals. Three ways to increase willpower include reducing decision fatigue, tracking progress, and practicing self-control. Reducing decision fatigue can be achieved by planning decisions in advance, keeping choices simple and limiting options. Tracking progress allows us to visualize our successes and helps motivate us to continually improve. Finally, challenging yourself and slowly crowding out bad habits with good ones will help strengthen your willpower. With a bit of effort, anyone can build their willpower!

  1. How to Recover When You Cheat on Your Diet

When you cheat on your diet, it's important to be honest with yourself and admit the mistake. Take a break to shift your focus away from food and practice some self-care. Treat yourself for your hard work and success so far, then make a commitment to get back on track. Forgive yourself for the mistake and don't beat yourself up – think of a lesson you've learned from it that will help you stay motivated in the future.

  1. What is the primary factor that leads to dieting failure and weight gain?

Crash dieting is the worst enemy of weight loss progress; it may bring fast results, but it's also the biggest predictor of diet failure and weight regain. Research has shown that an average of more than 80% of dieters who start a crash diet end up returning to their original weight or higher within five years. Crash diets can disrupt natural metabolic and hormone function, leading to intense cravings, poor energy levels, and sabotaged efforts towards sustainable lifestyle changes. The key is finding healthier eating habits that create balance with mindful satisfaction rather than extreme deprivation or binge eating.

  1. What steps can I take to help me stay on a diet?

Tapping into the ability of our minds to drive behaviour change is key to success. With techniques such as Mental Contrasting and "Mind Commands" visualisation, positive reframing, and mental cues, you can train your mind to stick to the diet of your dreams.

  1. What is the best way to stop overthinking my diet?

Overthinking your diet can leave you feeling overwhelmed and confused, but it doesn't have to keep happening. Take control of inner chatter; focus on nutritional needs, move away from restrictive diets and replace negative thoughts with empowering ones. Track meals to gain a better understanding of what works best for you and be mindful of your food choices. Lastly, enlist the help of those around you for moral support when needed.

  1. What is causing me to reach a plateau with my diet?

Plateauing on diet happens when the body reaches a smaller amount of calories than it requires to carry out daily functioning and create result. The solution to break through this wall is twofold: diet breaks and reverse dieting. Diet breaks, or 're-feed' days, are when you strategically add more calories back into your meals for a few days in order to spike up your metabolism. Reverse dieting involves slowly upping your calorie intake every couple weeks – allowing your metabolism run faster, efficiently burning both fat and muscle. Adopting both these strategies can help you kickstart weight loss again for great results.

  1. What are some tips for following a diet when feeling hungry?

Sticking to a diet when hungry can be challenge, but there are tools that can help. Increase your protein intake as this helps with satiety, while also ensuring that you include high bulk, fibrous foods in your diet. Eating foods such as legumes and fruits will keep you full even when the cravings start hitting. Additionally, drink plenty of water before meals to further boost satiation. This curbs hunger pangs by filling the stomach partially and urging mindful eating throughout the meal.

  1. What can I do to motivate myself to stay on a diet?

Motivating yourself to stick to a diet can be a challenge. To keep going, remind yourself of your ‘why’ - why you are changing your diet and seeking better health. Consider new techniques like mental contrasting. This involves using a ‘mind command’ to transform your inner dialog by affirming the action steps associated with your Why into an unstoppable reality.

  1. How to find ways to stick to my diet while still enjoying time with friends.

Sticking to a diet while socialising with friends can be intimidating, but it is achievable. To maintain your commitment to nutrition, look for flexible solutions like the elegant eating solution by Rhoda Lucas. This approach allows you to savour your favourite meals in a mindful way and balance indulgence with nourishment. Allowing yourself some flexibility within parameters gives your dieting efforts more stickiness than an all-or-nothing approach, making it easier to maintain even when dining out with friends.

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

Learn More About Elegant Eating and How to Get Started

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